Nuts and seeds are nutritious powerhouses that are delicious, easily accessible, and advantageous to people of every age. These are nutrient-dense boosters that are beneficial for immunity and energy levels. A well-balanced diet should include nuts and seeds, to boost immunity and get healthy and active.
Nuts and seeds are high in protein, fibre, healthy fats, antioxidants, and important nutrients that provide sustained energy. These are the finest foods for losing weight and improving your immunity. A handful of nuts and seeds (approximately an ounce) feeds your body with a variety of essential nutrients and improves your energy levels.
Our immune cells require strength and energy to fight off illnesses, thus including nuts and seeds in the menu is the ideal way. Both can be helpful in weight loss, diabetes, heart disease, and other chronic medical conditions.
Nuts:
Types:
There are many different types of nuts on the market that are both delicious and appealing.
Some of the nuts are listed below:
- Pecans
- Peanuts
- Almonds
- Walnuts
- Cashews
- Coconuts
- Pistachios
- Hazelnuts
- Chestnuts
- Pine nuts
- Brazil nuts
- Marcona almonds
And many more.
Servings:
The consumption of nuts depends on the individual’s needs, although it is advisable to consume the recommended amount because they are healthy but also high in calories, thus moderation is key.
The Australian Dietary Guidelines recommend 30 grams of nuts, which is equivalent to 1/3 cup or a small handful.
It is equal to:
- 15 pecans
- 30 almonds
- 15 cashews
- 30 pistachios
- 20 hazelnuts
- 12 brazil nuts
- 2 tbsp pine nuts
- 10 whole walnuts
- Handful of peanuts
Since all nuts contain comparable amounts of nutrients, a balanced diet may include variety.
Best way to consume nuts:
Incorporating nuts into your diet is beneficial regardless of how you take them. It depends on individual preferences and dietary needs. There are numerous ways to incorporate nuts into your diet, such as the following:
- Raw
- Salted
- Soaked
- Roasted
- Nut bars
- Nut butters
- Baked nuts
- Added on toppings
- Blende with smoothies
So, eventually, there are numerous ways to incorporate nuts into your diet that you enjoy the flavour of.
Benefits of nuts:
All nuts contain nearly the same amount of macronutrients but differ in micronutrient content.
Some potential health benefits of nuts in your diet include:
Heart health:
Nuts are high in protein and healthy fats, which may help lower bad cholesterol levels in the blood. It improves heart health while minimizing the risk of heart disease and heart failure.
Weight management:
If nuts are consumed in the recommended daily amount, their protein, fibre, and healthy fat content help manage hunger while minimizing sugar cravings.
Nutrient-packed:
Nuts are high in essential nutrients like magnesium, potassium, zinc, iron, copper, selenium, phosphorus, vitamin E, B vitamins, and antioxidants, all of which contribute to overall health.
Brain health:
Nuts provide a variety of minerals and antioxidants that support brain health and brain cells, work properly.
Inflammation:
They have a significant role in lowering chronic inflammation in the body because of their antioxidants and healthy fat content.
Diabetes management:
Nuts contain fibre and healthy fats that help to normalize blood sugar levels, making them a great option for diabetics.
There are numerous other health benefits of eating nuts that are not discussed here, such as improving gut health and lowering the risk of metabolic syndrome. Despite all of the possible health benefits, it is best to consume in moderation.
Seeds:
Types:
There are many various kinds of seeds, each with its own flavour, texture, colour, taste, and nutritional value.
Some of them are listed below:
- Quinoa
- Flaxseeds
- Chia seeds
- Hemp seeds
- Poppy seeds
- Sesame seeds
- Pumpkin seeds
- Sunflower seeds
- Safflower seeds
- Pomegranate seeds
And many more.
Servings:
The daily intake advised depends on the individual’s needs and goals. They are nutritious and healthy but high in calories, so take them as recommended and eat mindfully.
- Flaxseeds: 1-2 tbsp per day
- Chia seeds: 1-2 tbsp per day
- Hemp seeds: 2-3 tbsp per day
- Sesame seeds: a small handful
- Pumpkin seeds: 30 grams or a small handful
- Sunflower seeds: 28 grams or a small handful
Other seeds can be added depending on your preferences or goals, usually a handful.
Best way to consume seeds:
You may incorporate seeds into your diet in a variety of ways, depending on your preferences.
- Sprinkled on meals
- Toppings for salads
- Mixed while baking
- Mixed in your snacks
- Blended in smoothies
- Homemade energy bars
A small to moderate serving is adequate for daily use, but remember that everything is bad in excess.
Benefits of seeds:
If you incorporate seeds in your meals every day, they will be beneficial to your body and bring potential health benefits.
Some of the health benefits include:
Heart health:
Hemp seeds, chia seeds, and flaxseeds are high in omega-3 fatty acids, which help lower LDL (bad cholesterol) levels in the body.
Bone health:
Seeds are high in calcium, which is healthy for our bones and teeth. You can blend them in your milk and drink it every day to gain the maximum benefit.
Gut health:
The dietary fibre of the seeds is essential for gut health. It aids digestion and prevents constipation. Seeds are helpful with weight loss because they provide a feeling of fullness.
Nutrient-rich:
All seeds provide energy and are packed with essential nutrients such as protein, good fats, dietary fibre, magnesium, potassium, calcium, zinc, iron, vitamin B1, B2, B3, and vitamin E, all of which promote general health.
There are several other health benefits of seeds, but it is important to eat nuts in moderation and check your portion sizes because, just as a nutritional deficiency can be harmful to your health, an overabundance can be harmful as well.
The best time for consuming nuts and seeds is in the morning. Consult your Dietitian for the most beneficial personalized plan with quantity and timings for your body’s needs and preferences.