Benefits of Eating Nuts and Seeds

Brazil nuts, cashew nuts, hazelnuts, pine nuts, pistachios, walnuts, etc. are nuts; eatable dry fruits that reside in a hard shell. However, peanuts are legumes but considered as nuts due to their same properties.

In contrast, several plant species provide edible seeds, arguably powerful sources of human calories and protein. They are rich in healthy fats, as well as many nutrients like nuts. Some widely consumed seeds are chia seeds, flax seeds, pumpkin seeds, sunflower seeds, and sesame seeds.

Benefits of Eating Nuts and Seeds
Benefits of Eating Nuts and Seeds

What nuts and seeds contain? The answer is nutrients. They are packed with healthy nutrients: protein, carbohydrate, fat, vitamins, and minerals. Eating a variety of nuts and seeds will boost levels of nutrients in your body.

An interesting fact is that mostly all nuts contain similar macro-nutrients (protein, carbohydrate, and fat) and different micro-nutrients (vitamin and mineral) content.

Oily seeds that contain antioxidants stop the fats from going to be gamy rapidly; make your body set free from their negative effect on your health, which contributes to various diseases. 

Recommended intake An adult can intake 30 grams or one-third cup of dry fruit per day.

Owing to the extraordinary nutrient profiles of nuts and seeds, they are well known for contributing to several health benefits, which includes:

Assist Weight Regulation

Consuming nuts and seeds reduce hunger and promotes fullness because of their protein, fat, and fibre content. Because of that, your food cravings decrease. Moreover, nuts and seeds aid lower fat absorption, adding them to your diet means you can burn more fats and store less. Hence, less fat absorption and desire for food trigger weight regulation and prevent excessive weight gain.

Lessen the risk of death via Heart Disease

Nuts and seeds are rich sources of healthy fats: monounsaturated and polyunsaturated fats and are low in saturated (unhealthful) fats. Polyunsaturated and monounsaturated fatty acids help reduce bad cholesterol (Low-Density Lipoprotein LDL) in your body. LDL causes plaque build-up inside the arteries, and as a result, arteries become narrow (a process is known as atherosclerosis). In this way, people get coronary heart disease.

High in Protein Content

The biggest advantage of nuts and seeds is that they are high protein content. (e.g. an ounce of almonds provides six grams of protein). They are especial for vegetarians, vegans, or peoples who avoid animal product intake because they deemed to be the best replacement of animal products (such as eggs, fish, meats, etc.)

Quick Tip: Consume nuts and seeds with vitamin C rich foods and beverages, for example, capsicum, citrus juices, orange, tomato, etc. the combo promotes iron absorption in your body.

Good Source of Important Minerals

Nuts and seeds are high in important minerals too such as, zinc, magnesium, calcium, and phosphorus. These minerals are necessary for strong bone development, a healthier immune system, and energy production in your body.

Ideal for Lowering the Risk of Diabetes

Nuts and seeds are not only low in carbs, but they also improve the level of insulin and glucose in the body via slowing down the digestion process. They prevent the spikes and drops and blood sugar levels that are so characteristic of pre-diabetes and diabetes supplements.

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