Nuts and seeds are good for health. One must consume them on a daily basis. It would be added knowledge to know which nuts and seeds are good for health so that we can take them on a regular basis.
The Best Nuts and Seeds
Macadamia Nuts
- These are high in fats and low in protein.Raw macadamia nuts do contain high amounts of vitamin B1, magnesium as well as manganese.
- About one serving of macadamia nuts net 58 percent of what one needs in manganese, and 23 percent of the daily recommended value of thiamin. Also, nearly 60 percent of the fatty acid in macadamia is in the form of monounsaturated fat oleic acid. This is about the level found in olives, which are also well known for their health benefits.
Pecans
- Pecans do contain more than 19 vitamins as well as minerals, and research has definitely shown they tend to help in lowering LDL cholesterol as well as promote healthy arteries.
- Pecan salad can be very tasty and nutritious. Pecans are close to second to macadamia nuts on the fat and protein scale, and they also do contain anti-inflammatory magnesium, heart-healthy oleic acid, phenolic antioxidants as well as immune-boosting manganese.
Walnuts
- One-quarter cup of walnuts does provide more than 100 percent of our daily-recommended value of anti-inflammatory and plant-based omega-3 fats, along with higher amounts of copper, manganese, molybdenum as well as biotin.
- They do contain the amino acid l-arginine, which does offer multiple vascular benefits to those suffering from heart disease, or those at risk of heart disease on account of multiple cardiac risk factors.
Walnuts do contain antioxidants that are indeed very powerful at free-radical scavenging and the walnut polyphones can help in preventing chemically-induced damage of the life. - It has also been observed that two handfuls a day of walnuts can indeed help prevent prostate as well as breast cancer and can curb tumor growth. It can also help in supporting support brain health.
The outermost layer of a shelled walnut – the whitish, flakey (or sometimes waxy) part has a bitter flavor, but one must resist the urge to remove it. It is thought that up to 90 percent of the antioxidants in walnuts are found in the skin, making it one of the healthiest parts to consume.
Almonds
- These are rich in antioxidants including phenols, flavonoids as well as phenolic acids, which are associated with our daily vegetables and fruits.
- The one-ounce serving of almonds indeed has a similar amount of total polyphenols as that of a cup of steamed broccoli or green tea.
They are good for the heart. Good for cholesterol problem. It also reduces the risk of coronary heart disease. - One must not over-eat almonds as they are high in protein.
Brazil Nuts
- Brazil has lots of health benefits such as healthy fats, antioxidants, fiber, vitamins as well as minerals. It contains an excellent source of organic selenium, a powerful antioxidant-boosting mineral that can be beneficial for the prevention of cancer.
- They are also high in fat and low in protein content.
Pistachios
- Pistachios contain lots of lutein, beta-carotene, and gamma-tocopherol (vitamin E) as compared to other nuts. If one ate one or two servings of pistachios a day, there can be an increase in blood levels of antioxidants. They also lower oxidized LDL cholesterol.
- Diets that do contain pistachios do reduce systolic blood pressure as well as vascular responses to stress in adults with high cholesterol levels. They are useful for a person who is keen on maintaining a healthy weight.
- They also contain monounsaturated fatty acids which reduce belly fat.
- One must avoid bleached pistachios as they contain harmful residues. Organic pistachios are good.
Pumpkin Seeds
- Pumpkin seeds contain a lot of nutrients such as magnesium, copper, protein swell as zinc.
- They also do contain plant compounds known such as phytosterols and free-radical scavenging antioxidants, which boost one’s health.
- Pumpkin seeds are good for men’s health. They are high in zinc content, which is essential for prostate health.
- Pumpkin seed extracts, as well as oils, do help treat benign prostatic hyperplasia (BPH, or enlarged prostate).
- They can also improve insulin regulation thus prevent diabetic complications by thus decreasing oxidative stress.
Sunflower Seeds
Sunflower seeds are indeed rich in vitamin E, copper, B vitamins, manganese, phosphorus, selenium as well as magnesium. Sunflower seeds do also contain one of the highest levels of phytosterols of the commonly consumed nuts and seeds. Phytosterols are considered to be very beneficial for one’s heart health as well as immune system and can help lessen the risk of cancer as well.