What are the benefits of a diet high in nuts and seed?
This article will explore the benefits of including nuts and seeds in your diet, and show how these foods can improve heart health and brain function. In this article, we will examine scientific studies and research to support these claims. We'll also provide tips and tricks on how to easily incorporate these healthy foods into your diet. Explore the nutritional powers of these small but powerful powerhouses.
Nuts and seeds are important to a healthy diet
When it comes to healthy eating, nuts and seeds can be overlooked. These small food items are packed with nutrition. These foods are high in antioxidants, healthy fats and fiber. They also contain vitamins and minerals. Numerous studies also link regular consumption of seeds and nuts with a lower risk of cardiovascular disease, hypertension and some types of cancer.
According to one study in Journal of Nutrition published by the American Journal of Clinical Nutrition, those who eat five or more nuts per week have a lower risk of heart disease than people who hardly or never consume nuts. A study published in the American Journal of Clinical Nutrition showed that eating nuts frequently was linked to a lower risk of stroke.
Get Started with Nuts & Seeds: Incorporate them into your diet
Nuts and seeds are easy to add to your daily diet. Nuts and seeds can be sprinkled on salads or added to oatmeal or smoothies in the morning. You can also snack on them during the day. It's also important to remember that, while they may be healthy, nuts and seeds can pack a lot of calories. Moderation is the key. You should aim for a small handful of nuts or seeds, which is about 1 ounce per day.
It's also best to choose raw or dried roasted seeds and nuts, as these retain their nutritional value, unlike ones that have been heavily salted, or are coated with sugar. Check the labels when purchasing packaged seeds and nuts. Many contain preservatives and oils.
The List of Nuts, Seeds and Other Beneficial Products
- Almonds are rich in monounsaturated fatty acids that improve cardiovascular health.
- Walnuts are high in Omega-3 fatty acids, which is good for the brain.
- Chia Seeds - Packed full of fiber and antioxidants that promote heart and brain wellness.
- Flaxseeds : High in omega-3 fatty acid and lignan, which are known to have heart-protecting properties.
- Pumpkin Seeds are high in magnesium and antioxidants.
- Sesame Seeds are a great source of monounsaturated and polyunsaturated fatty acids that promote heart health.
- Hemp seeds: A good source of omega-3 fats and plant-based proteins.
- Sunflower seeds: high in selenium and vitamin E, which are important for cardiovascular health.
- Brazil Nuts - Excellent source of selenium that benefits heart and brain health.
- Pistachios are known for the heart-healthy fats they contain and their high fibre content.
More Tips and Suggestions
You can use nuts and seeds in your baking or cooking as well to increase the nutritional content of your food. The seeds and nuts add flavor, texture and nutrition to your dishes. Consider using nut or seed butters instead of butter or margarine. If possible, sprout and soak your nuts and seed. The process increases their digestibility and nutrient absorption.
Conclusion
Nuts and seeds have a positive impact on heart and brain function. Nuts and seeds are rich in essential nutrients such as fiber, healthy fats (including omega-3), protein, vitamins, minerals, antioxidants and more. It is easy to incorporate them into your daily diet, and there are many ways you can enjoy the taste and health benefits. While they may be nutritious, you should consume them in moderation because of their high caloric content. Start enjoying these tiny but powerful foods now!
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