by Shannon Berton, Certified Personal TrainerBerton, Certified Personal Trainer, October 27, 2018
Nut and seeds are packed with healthy nutrients. They are calorie dense and provide healthy fats, vitamins, minerals, and fiber. According to North America Vegetarian Society nuts and seeds are a reliable and delicious source of trace minerals like magnesium, zinc, selenium and copper. The phytochemicals in nuts and seeds help to fight disease and the plant sterols found in nuts can help to keep cholestrol levels in a desirable range, as well as reduce cancer risk. Nuts and seeds are best stored in a cool dry place and even though nuts and seeds are packed with healthy nutrients, they should still be eaten in moderation due to the high fat content.
These are the Top 6 Nuts and Seeds to Boost Your Healthy Living:
- Flax seeds are among the best plant sources of omega-3 fats. Omega-3 fatty acids are one of the “good” types of fat. They may help lower the risk of heart disease, depression, dementia, and arthritis. Flax seeds have lignans, an anti-carcinogen, and boron, a mineral important for bone health. Best to eat them ground, so that the nutrients are readily available
- Hemp seeds are another super source of omega-3 fatty acids and also high in fiber. They can be eaten raw, toasted, or baked into recipes
- Pumpkin Seeds are not only tasty, but high in protein. For a 1 ounce glass it has 5.2 grams of protein. They can be eaten raw or toasted and it’s the perfect time for them!
- English Walnuts are filled with healthy fats
Walnuts out of the shell should be plump and meaty and crunchy. Avoid walnut meats that are soft, shriveled, or rancid. Use a nut cracker or hammer to shell walnuts. Remove the membrane and skin that surrounds the kernel.
- Cashews are rich and steamed to remove the outer shell. Then can be eaten raw, baked, or as a spread. Although cashews are one of the lowest-fiber nuts, they are packed with vitamins, minerals and antioxidants. These include vitamins E, K, and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function.
- Almonds are a good source of vitamin E, copper, magnesium, and high-quality protein
Crack open the kernel shell, soak the almonds and peel off the skin. Cholesterol reduction is the most celebrated health benefit of almonds, but there are many other vital health benefits of almonds nutrition. Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain filling fiber, unique and protective phytosterol antioxidants as well as plant protein.