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Nuts And Seeds: Superfoods In Small Packages

Nuts and seeds may be tiny, but they can do mighty wonders. They are a good source of protein, fiber, and nutrient punch in every bite. With just having the most nutritious choices, you are already shaping up your way to better health.

Considered as superfoods, eating nuts and seeds is always associated with a healthy lifestyle. Hence, it is beneficial to know more about their wonders.

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The Benefits of Nuts and Seeds

Nuts and seeds are packed with a powerful punch of vitamins, minerals, and healthy fats. It is believed that eating an ounce of nuts four to five times a week may help reduce the risk of developing coronary heart disease and other cardiovascular diseases.

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Moreover, they contain healthy mono and polyunsaturated fats that manage inflammation and help maintain healthy body cells. They also help your body lower the low-density lipoprotein (LDL) cholesterol levels and help you nourish red blood cells.

The Healthy Nuts

Nuts are the seeds of plants, mostly trees. However, peanuts are considered the seeds of a legume.

Walnuts, cashews, and other seeds grow inside fruits while hazelnuts and chestnuts are classified as true botanical nuts. This means they are hard, dry fruits that do not need to be opened to release a separate seed.

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There are many benefits you can get from eating nuts. Aside from being flavorful little packages containing healthy unsaturated fats, they are also rich in protein, fiber, and other nutrients.

Peanuts and pecans contain vitamin B; almonds have calcium and vitamin E; and walnuts are packed with folate, vitamin E, and alpha-linoleic acid (ALA, an omega-3 fatty acid). Moreover, all nuts have magnesium, which is important for bone formation.

The Healthy Seeds

Unlike nuts, culinary seeds come from vegetables (pumpkins), flowers (sunflowers), or crops that are grown for a variety of uses (flax or hemp).

A tablespoon of seeds has surprising nutrition. Chia seeds are the best; you can get 2 grams of protein, 4 grams of fiber, and 78 milligrams of calcium from these tiny seeds.

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On the other hand, a tablespoon of flaxseed has 2 grams of protein and 3 grams of fiber, while a tablespoon of hemp seeds contains 1 gram of fiber and 10 grams of protein.

Overall, nuts and seeds are not just tiny things. They are the best source of nutrients that the body needs. If you think they can be your go-to snack now, then indulge. Just remember to eat everything in moderation.

Source: Harvard Health Publishing

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