Quan Nguyen says nuts and seeds are packed with vitamins, minerals and fats. These things can improve heart, brain, and eye and skin health.
Some popular types of nuts are peanuts, almonds, cashews, pecans, walnuts, and pistachios. These happen to reduce the risk of heart disease (some nuts contain alpha-linolenic acid which protects against heart disease).
Nuts and seeds can also:
- Lower LDL (bad) cholesterol levels (good for your heart)
- Slow digestion rates
- Promote regularity of bowel movements
- Protect against coronary artery disease
- Help relax blood vessels and prevents clotting
- Boost healthy fat intake
- Nourish red blood cells
- Maintain brain function
- Fight inflammation
“Nuts are antioxidant powerhouses,” she claims. “Antioxidants, including the polyphenols in nuts, can combat oxidative stress by neutralizing free radicals — unstable molecules that may cause cell damage and increase disease risk.”
Apparently, it can also aid in weight loss. Studies have shown that almonds promote weight loss and that people who eat more nuts over olive oil lose more inches around the waist.
Pistachios have lowered triglycerides in obese or diabetic people. Almonds and hazelnuts seem to raise HDL (good) cholesterol while macadamia nuts have been shown to lower cholesterol levels.
Spritzler says nuts are one of the best foods for people with metabolic syndrome and type 2 diabetes because they lower oxidative stress, blood pressure, and other health markers.
Nuts can also combat inflammation. Inflammation can cause damage to organs and increases risk of developing a number of diseases. Pistachios, Brazil nuts, walnuts, and almonds are some of the nuts that may fight inflammation.
In addition, because nuts are rich in fiber, eating them helps promote regular bowel movements. Fiber also helps you feel full and reduces the amount of calories you absorb. Nuts high in fiber include almonds, pistachios, hazelnuts, pecans, peanuts, macadamia nuts, and Brazil nuts.
Might sound too good to be true though, right? Well, as with everything, there are some cautions to eating nuts. Nuts are higher in calories and salted nuts could negatively affect blood pressure. Some nuts are high in saturated fat too. Also, keep in mind that all nuts are different. Some have fewer carbs than others. Plus, many people have nut allergies.
If you don’t have a nut allergy though, you can purchase nuts at likely any grocery store.
As for seeds, they also contain fiber, healthy fats, and nutritious vitamins, minerals, and antioxidants. Some of the healthiest seeds you can eat are flaxseeds, chia seeds, hemp seeds, sesame seeds, pumpkin seeds, and sunflower seeds. In addition to healthy fats and fiber, all these seeds contain protein, manganese, and magnesium. Some have copper, phosphorus, vitamin E, thiamine, and zinc.
Seeds are a great addition to many meals. Add them to salads, bread, pastas, baked goods, and more in order to reap the benefits of this superfood and improve your health.