Seeds and nuts often lumped in the same category, and while they are incredibly diverse, they do have many benefits like health, including the ability to improve digestion, protect your heart, prevent chronic disease, reduce the risk diabetes strengthen bones, increase immunity fight cancer and stimulate growth, among others.
Seeds and Nuts
Although most people are aware that seeds and nuts are good for your overall health, people still tend to go to them for quite often as part of their regular diet. Not only are nuts and snacks seeds ideal – easy to carry, uncleaned, and compact – but they are also some of the most concentrated forms of Vitamins Minerals nutrients and organic acids that we can get in our diet. Seeds, by definition, are the unit of a flowering plant breeding, which also means they contain all the nutrients required to grow a new plant. Nuts also contain seeds but are covered by a harder outer shell to protect those precious nutrients inside. Some nuts can be eaten as a whole, which means that the shell and the seed is consumed, while others require nuts to open the housing to expose the edible seed.
Some of the most common nuts include almonds nuts Pecans Brazil nuts pine fruits dry cashews . The most popular varieties of seeds are hemp seed Sunflower seeds, flax seeds, pumpkin seeds and sesame seeds . All these varieties are relatively easy to find in most grocery or health food shops, and can meet many of the nutritional needs of your body. Although all seed and nut is unique many share the same types of organic compounds, such as amino acids and fatty acids omega-3 and fiber and minerals, including selenium magnesium zinc calcium and phosphorus. Add to this the content of vitamins and protein and is a staple in the fairly complete diet that can have a wide range of effects on your body. In other words, if you have not done seeds and nuts in a part of your diet, you should start! Now, let’s take a closer look at some of the amazing health benefits of seeds and nuts.
Health Benefits of Seeds and Nuts
enhance immunity: The zinc and selenium may be the most important immune system boosters you’ve never thought of before. Both of these minerals play a crucial role in keeping your immune system healthy and strong, however, many people are deficient in these minerals. Selenium is considered an trace element and not found in many foods, but is found in many varieties of seeds and nuts. Moreover, the antioxidants found in many nuts act as immune system enhancers, together with omega-3 fatty acids, which can reduce inflammation and reduce strain on the body’s defenses. Pumpkin seeds are particularly rich in zinc and selenium, as well as omega-3 and other carotenoids, making them an excellent choice if you want to bulk up your body first line of defense.
Optimize Digestion: Almost all seeds and nuts provide a significant level of dietary fiber, which can have a variety of effects on our health. Dietary fiber is mainly associated with digestion, because it can help stimulate peristalsis and the movement of food through the intestine. You can also help improve the efficiency of nutrient uptake for food you eat meaning that you get even more nutrients. Dietary fiber is also very important for the regulation of diabetes and reduction cholesterol levels. Some seeds and nuts with more dietary fiber include almonds, pistachios and pecans.
Protect heart health Most seeds and nuts contain important fatty acids, namely omega-3, which are the “good” form of cholesterol . By improving the balance of the cholesterol in your body, you can significantly reduce inflammation in your body and blood vessels, which means it will decrease your chances of developing atherosclerosis . This buildup of plaque in the arteries and veins can greatly increase your chances of having a heart attack or stroke. Seeds and nuts with the highest amount of omega-3 are Brazil nuts, pistachios, walnuts, hemp seeds and flax seeds. Moreover, it is known that amino acids contained in nuts and phytochemicals in sunflower seeds to prevent vascular disease and improve the health of your heart.
strengthen bones All seeds and nuts contain certain levels of essential minerals that our body needs, including phosphorus, calcium, copper selenium and zinc. While levels vary, you can always be sure you are getting a good dose of minerals when pulled back a handful of seeds or nuts. This will help prevent age-related diseases like osteoporosis and osteoarthritis, ensuring that your mineral density remains at a normal level, even as it ages. Nuts and seeds can also protect the health of their teeth, something many people overlook. Some of the best seeds and nuts for healthy bones are sesame seeds chia seeds Brazil nuts and walnuts.
preventing chronic diseases: Most people do not associate seeds and nuts with antioxidants, but in reality, these important staples have an impressive amount of phytochemicals, phenolic acids, lignans, omega -3, vitamins and other organic acids that act as antioxidants in the body. By eliminating free radicals these nutrients found in such diverse quantities of seeds and nuts can prevent oxidative stress and the onset of chronic diseases. Preventing mutation of healthy cells will ensure that all organ systems are still term smoothly, and greatly reduce the likelihood of cancer. Many seeds and nuts such as almonds and sunflower seeds have demonstrated anti-tumor properties when consumed regularly.
stimulate growth and development: seeds and nuts contain a large amount of amino acids and plant proteins, which are essential for growth and development. Proteins and their basic components, amino acids, can be rearranged and processed by the body to create the animals that our bodies required for metabolic functions muscle growth, bone development and improves cognitive proteins. Without a healthy flow of proteins, which it would be unable to function. Seeds and nuts are some of the most compact forms of proteins that can be added to your diet, especially from chia seeds, hemp seeds, walnuts and almonds.
Lower risk of diabetes: One of the unrecognized benefits of dietary fiber is the impact it can have on diabetes. By regulating levels of insulin and glucose in the body, by regulating digestive speed, seeds and nuts can prevent the peaks and troughs in blood sugar that are so characteristic of diabetes. In addition, inflammation has been directly related to increased risk of diabetes but the omega-3 found in most seeds and nuts can control this inflammation and reduce your chance.
cognitive ability Omega-3 fatty acids, they have even been associated with stimulation of brain function and cognition, so that seeds and nuts and brain impressive reinforcements. Omega-3 can reduce inflammation that it can also affect the capillaries and blood vessels in the brain, so when that inflammation and oxidative stress is gone, blood flow can return to those areas. An oxygenated brain is a brain that can concentrate, remember and retain knowledge memory better than ever!
reduce inflammation As mentioned, many seeds and nuts are able to reduce inflammation throughout the body due to the effects of omega-3 but this is also done through vitamins and minerals, which are in high supply in these important food items. If you suffer from pain arthritis drop indigestion or any other inflammatory condition, some nuts, walnuts or pumpkin seeds can provide rapid and reliable relief.
Low Anxiety Some seeds and nuts have the ability to affect neurotransmitters in our brain and also balance the hormones in our body. Cashews, for example, are excellent sources of tryptophan, which can calm your mind with serotonin, thus eliminating stress hormones your body and regulating your mood.