Which nuts and seeds are immune-boosting?
This comprehensive guide will help you boost your immune system with nuts and seeds. In my role as a nutritionist and dietitian, I'm often asked what foods are best for improving immunity. Nuts and seeds are a powerhouse of nutrients which can help boost your immunity. We'll dive in to their importance and how they can be incorporated into your diet. You will also find lists of superfoods as well as additional tips on how to maximize their benefits.
Immune-boosting Nuts and seeds are important
The antioxidants in nuts and seeds, as well as the essential vitamins and minerals they contain, help to strengthen our immune system. They are high in Vitamin E which is an antioxidant and helps to maintain the health of your immune system. According to a study in the Journal of the American College of Nutrition, regular consumption of almonds can help reduce inflammation. Inflammation is a major factor for many chronic illnesses. Moderation is important, as excessive consumption can cause weight gain because of their high calorie content.
Start with Immune-Boosting Seeds and Nuts
Nuts and seeds are easy to incorporate into your daily diet. Add them to cereals for breakfast, salads or yogurt. You can also enjoy them in a healthy snack. To preserve the nutritional value, you should always consume nuts and seeds raw or dried-roasted. According to an American Journal of Clinical Nutrition study, too much omega-6 (found in nuts and seeds), can cause inflammation.
Nuts, seeds and other foods that boost immunity
- Almonds are rich in manganese and vitamin E, which is essential for maintaining a healthy immunity system.
- Walnuts are known for their omega-3 fats, which can help reduce inflammation.
- Sunflower seeds are rich in vitamin E, magnesium, and selenium. All of these nutrients boost the immune system.
- Pumpkin seeds are high in magnesium and antioxidants.
- Flaxseeds contain Omega-3 fatty acid and lignans, which boost immunity.
- Chia seeds are high in antioxidants and omega-3 fats.
- Sesame Seeds: These seeds are rich in zinc and antioxidants, which is an important mineral for your immune system.
- Pistachios are rich in Vitamin B6 and antioxidants, which improve immune function.
- Brazil nuts are rich in selenium. This powerful antioxidant is essential for immunity health.
- Hemp seeds are rich in Omega-3 and Omega-6 fats and contain all nine amino acids essential to life.
Other Tips
Nuts and seeds can be beneficial but it is important to maintain a healthy diet. A variety of vegetables, fruits, whole grains, and lean protein can ensure that you receive a wide spectrum of nutrients for a healthy immune system. Regular exercise and hydration are both important to overall health. Remember that unsalted and raw nuts and seeds contain the highest amount of nutrients.
Conclusion
Nuts and seeds can be a great addition to a healthy diet. They will boost your immunity. The high nutritional content of nuts and seeds helps to reduce inflammation, which in turn enhances immunity. Remember to eat them moderately and in a healthy way. Salute to your good health!
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