Nuts and seeds are often demonized for their high fat and calorie content, but nothing is farther from the truth: they’re nutrient-dense snacks that only take a handful to satisfy you and offer wonderful health benefits. Here are some benefits to expect from nuts and seeds such as almonds, walnuts, pecans, pistachios, pumpkin seeds, and sunflower seeds.
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Healthy fats: Nuts and seeds offer healthy mono and polyunsaturated fats, which help manage inflammation and maintain the cells’ normal structure. These healthy fats can help lower cholesterol and inflammation, therefore assisting in the reduction of heart disease risk.
Rich fiber content: Dietary fiber found in nuts and seeds are important for proper body functioning. It not only promotes regular bowel movements but also helps slow the rate of digestion. Flax seeds are excellent for their fiber content: an ounce packs a whopping 7.7 grams of fiber!
Plant-based protein: Plants can also be an excellent source of protein if one isn’t a meat eater for a specific reason. A mere ounce of nuts contains an average of 6 grams of protein. In a study that followed more than 72,000 female subjects for 28 years, women who chose a plant-based diet achieved a greater than 25 percent reduction in heart disease and cancer risk.
An assortment of minerals: Nuts and seeds are also chock-full of zinc, magnesium, calcium, and phosphorus for developing the bones, building one’s immunity, and producing much-needed energy. One ounce of sunflower seeds, for instance, provides 100 milligrams of magnesium, while one ounce of almonds can give 75 milligrams of calcium.
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Image source: Pixabay.com
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Katina Volitich is currently a Project Engineer at Paragon Medical, where she started as the company’s Design Engineer. She enjoys working out and is an advocate of eating healthy. For similar reads, click here.
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