Seeds and Nuts You Should Consume Daily

Instead of snacking on chips and popcorn, which are unhealthy snacks, you could try consuming seeds and nuts whenever you feel like eating a snack. They are rich in protein, vitamin B, antioxidants, fiber and other minerals. They also provide a high amount of monounsaturated fats for those consuming them. They are also great sources of omega-3. Regularly eating nuts and seeds can prevent high cholesterol, heart diseases, diabetes, obesity, dementia, Alzheimer, cardiovascular diseases and high blood pressure. Make sure you incorporate small amounts of nuts and seeds into your diet to benefit of their nutrients.

health benefits of nuts and seeds

Here are the 10 healthiest seeds and nuts:

  • Flax seeds – you can find them in 2 colors: brown and yellow or golden. They are mostly flat with a glossy surface. These seeds are rich in lignans, fiber and alpha-linolenic acid. Flaxseeds are also rich in vitamins, manganese, copper, protein, zinc, selenium. Flax seeds can reduce the symptoms of premenstrual syndrome, the chances of cancer and the blood sugar levels. These seeds also have protective properties against heart conditions.
  • Chia seeds – these small black seeds are rich in iron, calcium, potassium, protein, vitamin C, but also omega-3 fats and fiber. Daily consumption of chia seeds boosts your energy, reduces joint pain, improves brain health, reduces depression and treats arthritis.
  • Sesame seeds – they are rich in copper, magnesium, calcium, phosphorus and iron. They also contain fiber and zinc. They are beneficial for lowering bad cholesterol and reducing blood pressure, as well as protecting the liver.
  • Walnuts – they are high in omage-3 fatty acids, vitamin E, protein, copper, amino acids, zinc and calcium. Consumed regularly, they decrease the chances of getting breast or prostate cancer, reduce cholesterol levels, help you lose weight, improve brain health etc.
  • Almonds – these are rich in calcium, magnesium, zinc, protein, potassium, iron, fiber and B vitamins. They fight constipation, prevent birth defects, strengthen your bones and reduce the risk of getting type 2 diabetes.
  • Pumpkin seeds – rich in vitamins B, E, C and K, omega-3 fats, iron and magnesium, these seeds decrease bad cholesterol, fight depression and anxiety, but also reduce pain caused by arthritis, control blood sugar and ameliorate heart health.
  • Cashews – these kidney-shaped seeds are rich in vitamins A, E and K, as well as magnesium, zinc, potassium. All these elements reduce bad cholesterol, boost energy, protect cardiovascular health and reduce PMS.
  • Sunflower seeds – high in vitamin E, fats, fiber, magnesium, phosphorus, vitamin B, copper and protein, these seeds are good for migraines, and they can also decrease the severity of asthma and reduce the possibility of a heart attack.
  • Pine nuts – great source of vitamins E, B, A and D, protein, calcium, magnesium, iron and manganese. They protect the body from free radicals, reduce bad cholesterol levels and prevent any damage in your arteries.
  • Brazil nuts – they have great amounts of selenium, as well as protein, vitamin E and B, iron, magnesium and fiber. These nuts help with early aging and prevention of breast cancer and other types of cancer.

Eating seeds and nuts on a regular basis can only do your body good. Providing your organism with all the nutrients extracted from these ingredients means leading a healthy life.

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