Not So New Newsflash! Nuts and seeds are super healthy and most of us aren’t enough of them on a daily basis. As you may know, they boost up our daily requirements of vitamins, minerals, protein, fat, and fiber.ir-leasing.rumountainsphoto.ru
It is hard to determine exactly which nut or seed is the healthiest for you, there’s no really way to really rank them. The “healthiest ” for you is the one with the nutrients your body needs most on any given day. And since there is no real way to measure that, the best strategy is to eat a variety of both.
Top healthiest nuts you should eat a handful of every day:
Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fiber. They can lower cholesterol and help prevent cancer.
Walnuts are extremely good for your heart and brain.
Pecans have tons of vitamins and minerals like Vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc. And they help lower cholesterol.
Brazil Nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E, and a great source of selenium.
Cedar Nuts/Pine Nuts have Vitamins A, B, D, E, P and contain 70% of your body’s required amino acids.
Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, they have a high concentration of oleic acid, which is good for your heart.
Here are the top healthiest seeds:
Chia Seeds are incredibly healthy seeds rich in omega-3 oils, protein, anti-oxidants, calcium, and fiber.
Hemp seeds are a certified superfood with cancer and heart disease prevention properties. They are high in protein and fiber, with balanced omega 3 and 6 fatty acids.
Sunflower seeds also help prevent heart disease and cancer with phytochemicals, folate, Vitamin E, selenium and copper.
Pumpkin Seeds are great for your immune system with lots of antioxidants (carotenoids), omega-3 fatty acids and zinc.
Sesame Seeds are a good source of calcium, magnesium, zinc, fiber, iron, B1 and phosphorus. They can lower blood pressure, and protect against liver damage. Sesame seeds have also been linked to prevention of many diseases like arthritis, asthma, migraine headaches, menopause, osteoporosis, and may even reduce PMS symptoms.
Tahini is a ground sesame seed paste that’s popular ingredient in Middle Eastern dishes we eat, like hummus.