Nuts and seeds are part of what makes up a healthy diet. Both food classes are essentials of every meal and can help meet up with the ideal protein intake. Humans can get essential nutrients from nuts and seeds, which play a terrific role in keeping one healthy and strengthening the immune system.
A diet is neither healthy nor complete without nuts and seeds. This article will explore the benefits of nuts and seeds, alongside what one can expect to derive from the consumption.
Benefits of Nuts
Nuts are a rich source of healthy fats. Heart-healthy fats like polyunsaturated and monounsaturated fats, minerals, vitamins, fibers, plant-based protein, etc., present in nuts, all work together to reinforce the immune system. As a result, one can enjoy protection from inflammation, oxidation, cancer, etc.
There are varieties of nuts, and they all have the same macronutrient profile – carbs, fats, and protein. The micronutrient profile, however, might differ slightly – vitamin and minerals.
For every gram of nuts, you will get 29KJ of energy. Here are some of the rich nutritional profile of nuts that makes them incredibly good for you:
- Rich in good fats: monounsaturated fats are present in almost all nut types, and polyunsaturated fats are abundant in walnuts.
- Low in saturated fats – the bad fat.
- Abundant in dietary protein, which is much better than animal protein
- Rich in dietary fiber
- An abundant source of phytochemicals that serve as antibodies
- Vitamins like niacin, B6, E, folate, etc., and minerals including copper, calcium, potassium, selenium, potassium, etc. Making nuts and seeds a terrific source of minerals and vitamins.
Benefits of Seeds
Seeds also share some nutritional properties like nuts. As a result, it is an abundant source of protein, fiber, and healthy fats. It can also furnish you with various mineral types like calcium, zinc, plant iron, magnesium, potassium, etc. It contains the three classes of vitamin B and vitamin E.
Seeds, especially oily ones, are rich in antioxidants that help prevent fats' breakdown. (1)
In discussing the health benefits of seeds, many people classify them as nuts. The nutritional profile of seeds is high, as it is rich in essential fatty acids, protein, fiber, omega-3 acids, and other antioxidants.
A single serving of hemp seeds, for instance, has 9 grams of protein. Flaxseeds and chia seeds have 9 grams of fiber, 6 grams of protein, with an abundance of omega-3 fatty acids.
If you are allergic to peanuts or tree nuts, seeds are a terrific alternative. You can go with either the grounded seeds or the raw ones. For the body to absorb the contents of flaxseeds, however, it needs to be grounded.
Here are other benefits of seeds when you consider their unique nutritional content.
- Incredibly reduces your risk of diabetes
- It makes you less susceptible to heart disease
- Good for maintaining optimum weight
Nuts and Seeds: Are they good for you?
Concentrating on a diet rich in nuts and seeds can keep you in good health as you age. This will reduce weight gain and reduce your susceptibility to various diseases.
Also, nuts and seeds help bring down the inflammation level in the body. As a result, you have a lower tendency of heart disease. (2, 3)
The high ratio of unsaturated to saturated fats, antioxidant contents, and high fiber content makes them incredibly beneficial for cardiovascular health.
You also get an abundant source of dietary fibers from nuts and seeds. Fibers are common in plant-based foods, a special type of carbohydrate. The body doesn't break it down, so it passes through the digestive system and adds to your stool.
The presence of fiber also contributes to the weight maintenance property of nuts and seeds. Since fibers slow digestion, the foods are gradually released into the bloodstream. As a result, you get a gradual increase in blood sugar which energizes you after eating.
It is safe to refer to nuts and seeds are superfoods that should be part of our meals daily. The rich nutritional profile makes it a terrific source of nutrients to all and can benefit you in incredible ways.