Why You Should Eat More Nuts and Seeds

Nuts and seeds appear in many health food lists and this doesn’t have to surprise you. These food products are natural energy sources. That’s why is advisable to include them in your menu if you want to keep your energy levels high.

Their fats are not fully absorbed like the fats of most unhealthy foods. This is the reason why the intake of nuts and seeds brings to keeping a perfect body shape. Nuts and seeds also have a role in the fat-burning process because of their antioxidant effects.

Besides encouraging the fat-burning process, nuts and seeds are also known as a source of proteins, fibers, vitamins, and minerals. If you want to increase the levels of these substances in your body, you have to include more nuts and seeds in your diet.

What are the Benefits of Nuts

Nuts are a great snack that will make you feel full for a long time. If you feel your energy is low, eat a handful of nuts to boost your energy levels. But what makes nuts such a great energy source?

Nuts consist of a combination of fat-low protein, minerals, fibers, and vitamins which give the body the perfect energy cocktail. This cocktail is free of cholesterol and accumulating calories. That’s why nuts are one of the best snacks that keep you in shape.

Nuts also have antioxidant properties and help the body in clearing harmful radicals. There are many studies that show how eating nuts decrease the level of free radicals and oxidation in the body.

Top Nuts to Include in Your Diet

Do you know that nuts are actually dry fruits? They consist of one or two edible kernels inside a hard shell.

The best they can do for your body is to deliver vitamins and minerals.

If you lack a mineral or a vitamin you can start to intake the proper nuts.

Here are a few types of nuts and the vitamins and minerals they contain.

• Almonds: vitamin E, magnesium, manganese;
• Walnuts: copper, magnesium, manganese;
• Cashews: vitamin K, magnesium, manganese;
• Pecans: vitamin B1, zinc, manganese;
• Pistachios: vitamin B1, vitamin B6, phosphorus;
• Hazelnuts: vitamin E, magnesium, copper;
• Pine nuts: zinc, iron, vitamin E;
• Brazil nuts: selenium; copper; magnesium.

What are The Benefits of Seeds

Similar to nuts, most seeds are rich in protein, fiber, and healthy fats. Seeds help with weight regulation because of the healthy fats which do not accumulate in the body. On the other hand, eating seeds will make you feel full for a long time.

Studies show that including seeds in your diet reduces diabetes risk and heart disease risk. Seeds also decrease blood sugar, cholesterol, and blood pressure.

Daily intake of seeds will deliver to your body essential vitamin and minerals. Most of them have antioxidant effects on the organism. There are many easy ways to increase the consumption of seeds. You can add them to salads, yogurts, smoothies, and other healthy dishes on your menu.

Top Seeds to Include in Your Diet

Although, their small in size, seeds contain very essential vitamins and minerals. It’s very easy to include seeds in your menu because they are suitable detail for almost any dish. You can add them to your breakfast because the morning is the best time of the day to boost your body with energy.

Let’s have a look at the top seeds and the vitamins and minerals they can deliver to your organism:

• Flaxseeds: omega-3 fats, omega-6 fats, vitamin B1, magnesium;
• Chia seeds: omega-3 fats, omega-6 fats, manganese, magnesium;
• Sesame seeds: copper, omega-6 fats, manganese, magnesium;
• Pumpkin seeds: phosphorus, omega-6 fats, manganese, magnesium;
• Hemp seeds: magnesium, zinc, vitamin B1;
• Sunflower seeds: omega-6 fats, vitamin E, manganese, magnesium;
• Psyllium seeds: calcium, magnesium, sodium.

3 Ways to Include Nuts and Seeds in Your Diet

You already know the significant meaning that the intake of nuts and seeds has for your organism. Now it’s time to give you a few ideas on how to include nuts and seeds in your daily diet.

• As a healthy snack

Always you feel the need to have a snack between the main meals you can eat nuts and seeds instead biscuits and chips. A handful of nuts will deliver more energy than other unhealthy snacks you are used to having.

• Combination of seeds and vegetables

If you want to have a nutritious and tasty meal you can prepare salad and add some of your favorite seeds. This will help you to keep a good body shape and to increase the fat-burning process.

• Don’t soak the nuts and seeds

Do you know that most of the minerals and vitamins contain in the skin of nuts and seeds? The skin of the nuts is rich in phytochemicals that have antioxidant effects on the body. Next time when you eat don’t remove the skin and see if you like the taste.