Nuts and seeds have very healthy benefits to our system, that we do not eat enough of them, we have to include combination of them in your every day diet.
This highly nutritional nut is a rich source of vitamin E, calcium, phosphorous, iron and magnesium. It also contains zinc, selenium, copper and niacin. Compared to all other nuts, they are the most packed with nutrients and beneficial components. Few nuts is all you need during the day.
2. Brazil Nuts
Some of the most impressive and important health benefits of Brazil nuts include their ability to help stimulate growth and repair, improve the digestive process, boost heart health, balance hormone function, improve the immune system, lower risk of cancer, boost male fertility, help with weight loss, aid in skin health, and reduce the signs of aging.
What does this mean for the body? Studies show that magnesium helps diminish the frequency of migraines, improve cognitive ability, and also lowers blood pressure, which can prevent heart attacks. Copper contains antioxidants that render free radicals harmless. This protects against heart disease and cancer. Enzyme components like tyrosinase convert to the pigment melanin, which provides not just our skin and hair color, but protects our skin from UV damage. Magnesium works with copper to provide bone strength, and with melanin and elastin to provide joint flexibility, giving the nerves just the right tension.
4. Chia Seeds
Despite their small size, chia seeds are packed full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke).
Chia seeds are also rich in antioxidants and full of fiber, magnesium, zinc, iron and calcium
Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.
6. Pine Nuts
Crunchy yet butter textured, pleasantly sweet and delicious pine nuts are small edible seeds of female cone in a pine tree. Pine kernels are, indeed, very good source of plant derived nutrients, essential minerals, vitamins and “heart friendly” mono-unsaturated fatty acids that help benefit in reducing cholesterol levels in the blood.
7. Pumpkin Seeds
Pumpkin seeds, likewise called pepitas, are flat and asymmetrically oval. Regular intake of these seeds help increase immunity, lower bad cholesterol, control blood sugar, fight anxiety and depression, lower arthritis pain, support prostate health, improve heart health, and decrease the danger of developing some types of cancer.
8. Sesame Seeds
One of the initial oil seeds known to humankind, sesame seeds have been widely employed in culinary as well as in traditional medicines for their nutritive, preventive, and curative properties. Sesame are an important sources of phyto-nutrients such as omega-6 fatty acids, flavonoid phenolic anti-oxidants, vitamins, and dietary fiber with potential anti-cancer as well as health promoting properties.
Note: Extreme consumption of sesame seeds may set off migraines and irritable bowel syndrome (IBS) symptoms in people who are sensitive to nuts and seeds.
9. Sunflower Seeds
Sunflower seeds — great at the ballpark, helpful during a long drive, and a native plant to North America that has become a staple to cultures worldwide. Despite their small size, sunflower seeds are a dense source of vitamins and minerals and essential oils. Not only are they a great snack, sunflower seeds offer several extraordinary health benefits.
The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease LDL (harmful) cholesterol and triglyceride levels, in turn reducing the risk of cardiovascular disease, stroke, and heart attack.