Nuts and seeds are good sources of protein and healthy fats. Besides, they are rich in fibres, vitamins, and minerals.
Since our body doesn’t fully absorb the fats in nuts and seeds, they regulate bodyweight and help to burn calories.
So, the nutritional value and health benefits of nuts and seeds can’t be overemphasized. Let’s talk about three common nuts and seeds in your pantry and their incredible benefits—
· Health benefits of almonds-
Almonds are a popular tree nut. They can be eaten raw or roasted. Almonds are delicious on their own, in salads, or mixed with other nuts and seeds. Almonds can be purchased with their shells removed, which make for a healthy snack.
Almonds have a higher calorie count than other nuts. However, your body can only absorb only a small part of the calories present in almonds due to the fact that their fat content is difficult to break. People with diabetes may find the high level of unsaturated fat in almonds beneficial. Foods with low carbs, high fat, protein, and fibre can help to prevent blood clots. Almonds can be considered a superfood due to their high concentration of vitamins, minerals and antioxidants.
Almonds contain a lot of valuable nutrients. They contain a high amount of vitamin E and manganese and provide more than 30 percent of their daily recommended intake. Because of their high vitamin E content, almonds are one the best foods for skin and hair. Vitamin E can be effectively used to treat high blood pressure, heart disease, and other health conditions. Vitamin E has been shown to improve energy and physical endurance. A higher intake of vitamin E could result in better workouts, which would boost your health.
Almonds contain high levels of vitamin E, manganese, and other nutrients.
Almonds are rich in vitamin B2, magnesium, phosphorous, calcium, copper, and many other antioxidants. Magnesium can be used to control blood sugar levels. Antioxidants have also been shown to lower the risk of developing cancer. Almonds have more calcium per ounce than any other nut. Interestingly, almonds have the highest amount of nutrients found in their skin. Raw and roasted almonds, both provide immense nutrition to the body.
Most of the best shopping sites in india deal in almonds and other nuts and seeds. In case, you want some for yourself, you can buy online without hassle.
· Health benefits of pumpkin seeds-
Although they may seem small, pumpkin seeds can provide a lot of nutrition and other health benefits. Pumpkin seeds, like nuts, are rich in protein and unsaturated fatty acids, including omega-6 fatty acid. Pumpkin seeds also have a wide range of nutrients including iron, calcium and B2, as well as beta-carotene which is converted into vitamin A by the body.
Combining pumpkin seeds with linseed may help prevent complications such as high blood sugar and cholesterol. These seeds’ hypoglycaemic qualities may be helpful for those suffering from diabetes in managing their blood sugar levels.
Pumpkin seeds are a great source of magnesium and may help to regulate blood pressure. However, more research is needed to determine the role of magnesium in this area.
Magnesium is essential for normal sleep regulation. Pumpkin seeds are a good source of this mineral and may improve your sleep quality.
Pumpkin seeds are a great source of unsaturated fats including alpha-linolenic (ALA) and other unsaturated oils. Evidence has shown that pumpkin seeds are good for your heart and prevent you from developing cardiovascular disease.
Pumpkin seeds are rich in antioxidants that can protect cells from damage caused by ‘free radicals’. A study found that pumpkin seeds had a significant effect on breast cancer risk in women who were postmenopausal, and another study suggested that they could also protect women who are premenopausal.
Research has shown that pumpkin seed oil may be able to treat or prevent urinary problems.
· Health benefits of sunflower seeds-
Sunflower seeds, which are packed with nutrients, are actually the fruits of the sunflower plant. They are small in size and remain enclosed in shells.
Sunflower seeds are mildly nutty in flavour. They can be roasted to enhance their flavour or left as is.
Sunflower seeds have vitamin E, zinc, and selenium which boost immunity.
Vitamin E is known to offer protection against many infectious diseases. Vitamin E is also an antioxidant that fights free radicals and protects our bodies’ healthy cells.
Zinc helps protect us from allergies, inflammation, and pathogens. It also prevents infections and increases overall immunity.
Selenium improves immunity and reduces inflammation. It is also known to help reduce the oxidative stress caused by free radicals.
Sunflower seeds’ fibre content reduces LDL cholesterol levels.
Vitamin B3 or Niacin, which is found in these seeds, lowers total cholesterol and the risk of developing heart disease.
Vitamin B5 and pantothenic acids present in these seeds raises HDL cholesterol.
Sunflower seeds are high in oleic and linoleic acid. They also contain high amounts of sodium. They are rich in fibre, magnesium and potassium. Hence, they reduce blood pressure and keep serum cholesterol levels low. They also help to reduce the incidence of arrhythmias. These effects protect the body against cardiovascular diseases.
The phytosterol beta-sitosterol found in sunflower seeds can help prevent certain types of cancer. It prevents tumour growth, reduces tumour size and helps to prevent metastasis. Sunflower seeds are rich in strong antioxidants that reduce the chance of developing cancer. These seeds can also lower the risk of developing colon cancer.
Type 2 diabetes patients can reduce blood sugar levels by eating sunflower seeds.
Vitamin B6 is found in plenty in sunflower seeds. It can improve mood, concentration, and memory. It increases serotonin levels and norepinephrine.
Premenstrual syndrome (PMS) symptoms can also be eased by sunflower seeds.
These seeds are high in fibre and proteins. They keep away those hunger pangs for longer periods of time, reduce our intake of food, and ultimately reduce calories. So, this can help you lose weight.
Sunflower seeds are rich in vitamin B1. Vitamin B1 or Thiamine is a chemical that helps convert fats, carbohydrates and proteins in food into usable energy. They are also helpful in building muscles.
Consuming even little sunflower seeds can provide instant energy.
Sunflower seeds are an excellent source of iron. These seeds can be consumed to increase iron levels, which is good news for those suffering from anaemia.
If you love to munch on these nuts and seeds, then you can easily find them online. Although they are readily available everywhere, buying them from online shopping sites has its own merits.
