Learn the Many Health Benefits of Nuts and Seeds
Nuts and Seeds
Many people avoid nuts and seeds because they contain high amounts of fat and calories. This is true; however, the health benefits of nuts and seeds far outweigh these concerns.
Benefits
Fats
The majority of fats in nuts and seeds are the healthy fats (unsaturated fats) our bodies need. They have very few saturated fats and typically contain no cholesterol. In fact, unsaturated fats help lower bad cholesterol (LDL) levels, making nuts and seeds a wonderful source of food to decrease the chances of developing heart disease. If you buy processed foods containing nuts or seeds, read the labels closely because many contain hydrogenated or partially hydrogenated oils. Both are trans fatty acids and can cause harm to your body. Click here to learn more about the dangers of hydrogenated oil.
Unsaturated fats are essential for women who are pregnant and breastfeeding to ensure normal development of the fetus and baby. Other benefits of good fats include preventing inflammatory conditions such as Chrohn’s disease, arthritis, and asthma.
Calories
Although nuts and seeds are high in calories, they help reduce hunger by giving a “full feeling”. This is actually a healthy way to help you lose weight.
Protein
Nuts and seeds are very high in protein. Protein is needed to build muscle, cartilage, skin, blood, nails, and hair. It helps provide energy, maintain a strong immune system, and repair damaged tissue.
Glycemic Index
Nuts and seeds have a low glycemic index. Foods with a high glycemic index cause a rapid rise in blood sugar and in insulin. Foods with a low glycemic index slowly release sugar into the bloodstream, thus protecting vital organs like the kidneys from being impaired by excessive amounts of sugar.
Fiber, Vitamins, and Minerals
Nuts and seeds are high in fiber (which gives the “full feeling”) and are helpful in preventing constipation and hemorrhoids. They are rich in vitamin E, a powerful antioxidant that can help slow the aging process and prevent many age-related diseases. They are also high in B vitamins and contain a number of important minerals such as calcium, iron, potassium, magnesium, zinc, and selenium.
The health benefits of nuts and seeds are enormous and should not be excluded from your diet. However, as with any food, they should be eaten in moderation to ensure your intake includes a variety of healthy foods. It is best to buy fresh, raw nuts and seeds and to drink a full glass of water with each serving.
Photo Credit
Nuts image in the public domain.
Seeds image courtesy of CC-BY-SA-3.0 / Jina Lee at Wikimedia.
Disclaimer
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This post is part of the series: Nuts and Seeds
Health benefits of nuts and seeds.