Nuts and seeds are storehouses of concentrated nutrients such as protein, essential fatty acids, amino acids, fiber and B vitamins. In "The Abs Diet," the author states that nuts and seeds fights against obesity, heart disease, high blood pressure and muscle loss. The Reader's Digest Association recommends eating about one ounce of nuts and seeds five times a week. Including nuts and seeds in a well-balanced diet offers many healthy benefits.
Benefits of Monounsaturated Fats
Nuts and seeds are an excellent source of monounsaturated fats. In "The 150 Healthiest Foods on Earth," Dr. Jonny Bowden links monounsaturated fats to a lower risk of heart disease and cancer. Nuts and seeds contain a type of essential fatty acids called omega-3. Omega-3 fatty acids have a significant effect of the growth and development of the brain. This type of monounsaturated fat has anti-inflammatory properties, as well. It protects against illnesses associated with inflammation such as obesity, Alzheimer's and heart disease.
Function of Protein
Nuts and seeds can offer up to 6 g of protein per serving. Protein functions in many vital processes within the body. Proteins are composed of chemical chains called amino acids. According to the Reader's Digest Association, amino acids play a vital role in the maintenance of cell membranes, tissues, muscles, hair, nails and skin. Nuts and seeds offer an amino acid called arginine. Arginine protects arterial walls, relaxes constricted blood vessels and eases blood flow.
Function of Vitamin E
A serving of nuts and seeds provides half the amount of vitamin E you need in a day. Vitamin E acts as an antioxidant by protecting your body against free radicals. Free radicals are formed primarily in the body through the metabolism of food, pollution, cigarette smoke and other environmental factors. According to the University of California at Berkeley, vitamin E is linked to preventing cardiovascular disease, dementia, cancer and diabetes. Nuts and seeds with the highest vitamin E count include peanuts, hazelnuts and almonds.
Benefits of Fiber
A one-ounce serving of nuts and seeds provides up to 3 g of dietary fiber. Dietary fiber is essential to absorb vitamins, minerals and other nutrients. It also adds bulk to your stool to ease with elimination. Fiber contains virtually no calories and is not easily digested. For this reason, fiber fills you up and prevents you from overeating. Fiber-rich nuts and seeds help in the management of your weight.
Considerations
Consume nuts and seeds in moderation. Nuts and seeds have a high calorie and fat content. It is very easy to consume more than one serving in a sitting, which contributes to weight gain. One 1 ounce serving a day is enough for the health benefits. You may also choose other high-quality proteins that offer the same benefits with less fat, such as salmon, eggs and flax seeds.
References
- "The 150 Healthiest Foods on Earth"; Jonny Bowden, Ph.D.,C.N.S.; 2007
- "The Wellness Encyclopediea of Food and Nutrition"; The University of California at Berkeley; 1992
- "Foods That Harm Foods That Heal"; The Reader's Digest Association; 1997
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