Top 10 Healthy Nuts and Seeds You Should Eat Every Day
Nuts and seeds are an important addition to any health-conscious diet plan. They taste great and make a satisfying snack for both children and adults. Nuts and seeds are good for your overall health as they contain protein, fiber, B vitamins, vitamin E and many other minerals and antioxidants. However, as most nuts are high in calories and fats, do not eat them in excess. You can incorporate small amounts of a combination of these nuts and seeds in your diet to enjoy their health benefits.
Many people consider almonds to be nuts, but they are technically the seeds of the almond tree. A small handful of almonds are all you need to eat daily. These oval-shaped nuts contain fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and some B vitamins.
Brazil nuts are technically seeds, but people call them nuts due to their brown nut-like outer covering. These nuts help in the prevention of breast and other cancers, cirrhosis of the liver, heart disease and premature aging. They can also improve cardiovascular health, manage Type 2 diabetes, reduce arthritis symptoms, protect skin from sun damage, lower bad cholesterol, and fight anemia.
Cashews are not actually nuts. They are the kidney-shaped seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree. The several nutrients in cashews can provide energy, improve cardiovascular health, lower cholesterol, help in the production of hemoglobin, manage Type 2 diabetes, reduce PMS symptoms, and help maintain healthy eyes, hair and skin.
Chia seeds are small, oval seeds that are mottle-colored with brown, gray, black and white. They can help reduce joint pain, keep the digestive system healthy, aid weight loss, reduce depression, fight arthritis and protect against diabetes, liver disease and heart disease. The recommended serving size is 1 to 2 tablespoons daily. Do not consume these seeds in dry, raw form.
Flaxseeds can decrease the risks of developing heart disease, blood clots, strokes, and cardiac arrhythmia.
Just sprinkle ground flax on oatmeal, yogurt, applesauce or add it to smoothies and veggie dips.
Although used as nuts in the culinary world, in the botanical world, pine nuts (also known as cedar nuts) are the edible seeds of pine trees. The recommended serving is 2 to 3 tablespoons daily. These nuts help improve heart health, reduce bad cholesterol, protect the arteries from damage, suppress appetite, boost energy and improve vision health. They also help increase the blood’s hemoglobin level and relieve fatigue and tension.
Pumpkin seeds, also known as pepitas, are flat and asymmetrically oval. Regular consumption of these seeds helps boost immunity, lower bad cholesterol, control blood sugar, fight anxiety and depression, reduce arthritis pain, support prostate health, improve heart health, and reduce the risk of developing some types of cancer.
Sesame seeds are highly valued for their oil, which is exceptionally resistant to rancidity. They can lower blood pressure and cholesterol, protect against liver damage and prevent diseases like arthritis, asthma, migraine headaches, osteoporosis and certain cancers.
Note: Excessive consumption of sesame seeds may trigger migraines and irritable bowel syndrome (IBS) symptoms in people who are sensitive to nuts and seeds.
Sunflower seeds are the gift of the beautiful sunflowers. They are an excellent source of vitamin E, a fat-soluble antioxidant. Regular consumption of these seeds can help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attacks. The recommended serving size is ¼ cup daily.
By eating just 1 ounce of walnuts daily (7 shelled walnuts), you can enjoy many of the health benefits. Regular consumption of walnuts can help reduce the risk of prostate and breast cancer, lower high blood pressure, improve cholesterol levels, aid in weight control, boost brain health and manage diabetes. They are equally good for your skin and hair.