By Healthy nuts and seeds you should eat every day for weight loss and health
Nuts and seeds are an important part of a healthy diet. While many try to avoid consumption of nuts and seeds because of their high calorie and high fat content but, these gems are mainly contain heart-healthy unsaturated fats which are crucial to our diet. Moreover taking them every day will increased our everyday fat and protein intake. Regular consumption of these keeps you healthy as you age.
Nuts and seeds are super healthy and most of us aren’t eating enough of them, they are important addition to our daily food consumption. You can eat small amounts of combination of the following nuts and seeds in your diet to enjoy their health benefits.
So let’s discuss those ten most effective and local seeds and nuts that are most beneficial for us:
Top ten healthiest nut and seeds you should eat every day
- Almonds:
Having almonds before your regular meals can be a good, as they lower the levels of fat in your body. So eating almonds before meals; your stomach feels full, and your chances of overeating are less. These oval shaped nuts contain fiber, protein, calcium, Zink, magnesium, potassium, phosphorus, and some vitamin B,
Almonds also help in balancing the level of lipids (that are building blocks of your cells) in our blood, which reduces the risk of cardiovascular disease.
- Cashews:
Cashews are rich in rich in iron, high in magnesium and the unsaturated fat is predominantly oleic acid ( which also found in olive oil). cashew helps in prevent cancer, promote healthy heart and strong bones.
Cashew can provide energy, improve cardio vascular health, lower cholesterol, help in production of haemoglobin, manage Type-2 diabetes, reduce PMS symptoms, and help maintain healthy eyes, hair, and skin.
- Chia seeds:
Consumption of Chia seeds on a regular basis can help reduce joint pain, keep digestive system healthy, aid weight loss, use as an energy booster, improve brain health, reduce depression, fight arthritis, and protect against diabetes, liver disease and heart disease.
- Flax seeds:
Flax seeds are to be known as worlds very first cultivated super food; they have been consumed by humans from last 6000 years. The presence of OMEGA-3 fatty acid in them mainly helps in promoting hormonal balance.
The high fibers flax seeds are promote healthy bowel functions, suppresses appetite, and helps support weight loss. Flax seeds can even help ease the symptoms of pre menstrual symptoms, lower cholesterol, protect against heart disease, stabilise blood sugar and reduce the risk of cancer. They are equally good for maintaining healthy skin and hair.
These are small seeds of tan brown or golden colour that help to improve our skin, digestion, cholesterol and cardiovascular health. In additional it also fighting to your super sugar cravings.
- Pumpkin seeds:
Pumpkin seeds 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, and also reduce the risk of developing some types of cancer.
Pumpkin seeds are a nutritional powerhouse as they contains nutrient from manganese to arginine. The amino acids prevent hypertension by dilating blood vessels, which improves blood flow in our body. These seeds are popular in cosmetic industry as well, because of the presence of vitamin A & E in them.
- Sesame seeds:
The addition of sesame seeds in a dish will elevate the flavours of the dish to another level. But are we aware of its health benefits?
Well, sesame seeds contain certain types of anti-oxidant that cannot be found in any other food elements.
It helps to decrease the blood pressure, and therefore, preventing chances of strokes, kidney failure, or heart attacks.
Sesame seeds are highly valued for their oil; they can lower blood pressure and cholesterol, protect against liver damage and prevent disease like arthritis, asthma, migraine, headache, osteoporosis, and certain cancers.
But excessive consumption of sesame seeds may trigger migraine, irritable bowel syndrome (IBS) especially in people who are sensitive to nuts and seeds.
- Sunflower seeds:
Sunflower seeds are the gift of beautiful sunflowers. They are an excellent source of vitamin E, a fat soluble anti-oxidant. 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 attack.
The recommended serving size is ¼ cup daily.
- Walnut:
Walnuts are popular worldwide because of the rich minerals content. They help in fighting symptoms of aging and the associate problems.
The presence of tocopherol which is a form of vitamin E, in walnut helps protect men from prostate cancer.
By eating 1 ounce of walnut daily, you can enjoy many of the health benefits. Regular consumption of walnut can help reduce the risk of prostate and breast cancer. It lower high blood pressure, improve cholesterol levels, helps in weight control, boost BRAIN HEALTH, and manage diabetes. They are very good for hair and skin.
- Pistachios:
Snaking of pistachios will help in controlling your weight, as your stomach feel full after its consumption. In compare to other nuts pistachios content less fat and are also known to have the highest level of potassium, acids, and caretenoids that have anti-inflammatory and anti-oxidant properties.
10. Peanuts:
peanut is legume, which contains highest amounts of folate, folate are essential for brain development. peanuts are also high in vitamin E. peanuts promote healthy pregnancy. peanuts also boost memory and fight against depression.
peanuts also contains range of polyphenols, anti-oxidant, flavonoids and amino acids, these components are beneficial for human health.
If you want to receive the maximum benefits from nuts, then it is advisable to consume them in the morning. Consuming nuts along with breakfast can help you I
How much nuts and seeds should I have per day? & How?
Daily intake of 30gm (a small handful) is, because these nuts and seeds contain phyticacid in its outer layer, and due to this layer the micro nutrients which are presence in nuts and seeds cannot be absorb in our body, so best to avoid eat raw nuts and seeds.
Best way is take all nuts and seeds in bowl at night, soaked it in water over night. Then remove that water in morning from the bowl and then you’re nuts and seeds are ready to eat.
These nuts and seeds are best when you consume it before or after workout, it avoid that fatigue feeling and you feel energise for whole day.
Nuts and seeds play a major role in diet, especially for vegetarian.
If you want to get more detailed information about how to live healthy lifestyle, and want to develop that healthy diet in your daily life, just visit www.binashealthtips.com
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Stay fit stays healthy.
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