Nuts and seeds are small yet surprisingly packed nutrition powerhouses. While each variety varies slightly in size, shape and flavor, all nuts and seeds share the same firm crunchy texture. Popular nut varieties include almonds, walnuts, pecans, pistachio nuts, chestnuts, Brazil nuts, cashews, hazelnuts and macadamia nuts. Some of the more popular seed varieties include sesame seeds, pumpkin seeds, sunflower seeds and flaxseed.
Nutrition of Nuts
According to MayoClinic.com, nuts contain particularly high levels of beneficial nutrients like unsaturated fats, fiber, l-arginine, vitamin E and omega-3s. Almonds are especially rich in protein while hazelnuts are extremely high in folate. Nut oils are also excellent sources of omega-3s.
Nutrition of Seeds
Like nuts, seeds also contain a healthy mix of valuable nutrients. Flaxseed is an extremely rich source of omega-3s, fiber, potassium and magnesium. Pumpkin seeds are excellent sources of protein while sunflower seeds contain high levels of folate, vitamin E and selenium.
Health Benefits
Snacking on a handful of nuts or seeds on occasion is an easy way to be kind to your heart. According to MayoClinic.com, the omega-3s, plant sterols and unsaturated fats found in nuts and seeds can help cut down your cholesterol levels, reducing your risk of having a heart attack. The L-arginine content in nuts can benefit your arteries by increasing the flexibility of the artery walls. This can help reduce your risk of developing a blood clot caused by impeded blood flow.
Ways to Enjoy
You can enjoy the great taste and nutritional benefits of nuts and seeds in a number of ways. One way is to eat them whole. Nuts and seeds are available in shelled, unshelled, salted and unsalted varieties that can serve as a tasty snack all by themselves. Another way to enjoy nuts and seeds is to use them as an ingredient in meals and baked goods. Try adding some walnut halves to your brownie batter or adding ground flaxseed to a batch of muffins. Nuts and seeds also make great meal and dessert toppings. Try sprinkling some crushed nuts on top of your ice cream cup. Sunflower seeds and crushed pecans can give your plain salad a fresh kick.
Warning
While nuts and seeds hold many valuable health benefits, they can cause potentially severe complications in people with allergies. If you are allergic to nuts or seeds, be sure to check your food product labels to make sure they do not contain any trace of nuts, seeds or their byproducts. Due to their high fat content, MayoClinic.com suggests eating nuts and seeds sparingly if you are trying to lose weight.
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