We all know that we should eat a lot of fruits and veggies, and many of us also should know the importance of eating whole grains for optimal health.
Still struggling to keep up with the fact that you are overweight? Work out is not ‘working out’ for you. Then it’s time to pause and reflect. Maybe it’s your body’s way of telling you that you need to try something different.
What if we tell you that there are other simple but effective ways of burning bad fat that you have accumulated in your body over the years just by making some small changes in your diet.
Mother Nature has provided with so many healthy alternatives that if we just tweak your diet a bit by including these seeds in your regimen, it will work wonders for you. The ‘seed’ of all good lies in making these healthy seeds a part of your daily diet. Let us see what those are.
What Are The Health Benefits Of Nuts And Seeds?
The Power Of Nuts And Seeds
Few latest studies have shown that individuals who regularly eat 1-2 servings of nuts and seeds per day generally live longer.
Whether that’s specifically because of nuts, or nut eaters just stick to better habits in general, is not clear. But it does bode well for nuts.
Nuts and seeds are also the best sources of protein, vitamins, and many minerals such as iron, zinc, and magnesium.
Nuts taste absolutely yummy and delicious all on their own and can aid train your taste buds to experience the taste of higher fiber sources of protein and also healthy fats.
How Many Seeds And Nuts To Eat?
Including just 1 – 2 ounces of nuts and/or seeds per day is all you need to get the benefits these foods have to offer. One ounce of most nuts and seeds is the equivalent of a small handful or 2 tablespoons of nut butter.
Here are five different nuts and seeds that can help you live a longer life and enhance your meals at the same time!
Nuts And Seeds For Weight Loss & Other Health Benefits
Besides weight loss, nuts and seeds are powerhouses of nutrients, and hence, you should include them in your diet. From flax seeds to almonds, here are the different health benefits that these nuts and seeds come with.
Flax seeds are powered by large content fiber and also protein. It packs you up with very little calories and encourages healthy digestion.
It is is a great source of plant-based omega-3 fatty acid which is capable of regulating the insulin level in the bloodstream.
Flaxseeds are also called as linseeds, that are the richest sources of plant-based omega-3 fatty acids called as alpha-linolenic acid (ALA).
Flax seeds help in decreasing belly fat by enhancing thermogenesis ( a process by which fat is burnt). It exactly balances the hormones which contribute to weight loss.
The fiber in flaxseed promotes healthy bowel function. Additionally, the soluble fibers in flax seeds can lower blood cholesterol levels, reducing the risk of heart attack and stroke.
2. Pumpkin Seeds
Pumpkin seeds for weight loss is an amazing source of zinc that triggers healthy metabolism and muscle building.
It also manages the sugar level in the bloodstream. The rich protein content in the seed allows a healthy digestive tract, avoiding constipation.
Importantly, it promotes alkalinity by neutralizing acidity.
Moreover, the magnesium and calcium nutrient can slow down the bloating.
3. Chia Seeds
While seeds are very healthy, chia seeds are in a separate league altogether. It’s filled with omega 3 fatty acid, iron, magnesium, and potassium among a lot of other types of micronutrients.
The rich fiber content of chia seeds aids to absorb water in high quantity. This forms a gel-like substance that makes you feel fuller for longer. Taking chia seeds helps to boost your energy level.
Almonds are included as one of nature’s “superfoods” for their rich content of protein, antioxidant properties, and heart-healthy fats. This makes them an amazing addition to your weight loss diet.
In fact, in a famous study of 1965, overweight or obese adults, consuming a diet high in almonds was correlated with greater weight loss, reduced waist circumference, lower body fat, and reduced systolic blood pressure (Wein et al., 2003).
These advantages are thought to be due to almonds’ high content of monounsaturated fats. Out of the 11 grams of fat in a serving of almonds, 7 grams are from these useful monounsaturated fatty acids.
5. Walnuts For Weight Loss
Like all other nuts, walnuts are rich in heart-healthy unsaturated fats. However, walnuts are distinctive in that they contain large levels of polyunsaturated fats (other nuts typically contain high amounts of monounsaturated fats).
There are different types of polyunsaturated fats; the form found primarily in plant foods is known as alpha-linolenic acid or ALA. ALA has been shown to decrease the risk of cardiovascular disease and other chronic conditions. It may also restore your body to lose weight soon.
Walnuts consist 2.5 grams of ALA for each serving, making them a rich source of this beneficial fatty acid.
In a recent research of 245 women, a walnut-rich diet was related to greater weight loss, lower levels of “bad” LDL cholesterol, and higher levels of “good” HDL cholesterol. This recommends that eating a handful of walnuts every day could aid to stimulate fat loss and also promote a healthy body weight.
6. Cashew Nuts
Light in color and delicate in taste, cashew nuts contains a unique curved shape. One serving of these nuts (about 16 to 18 nuts) contains 13 grams of fat and 5 grams of protein.
Plus, cashews are an amazing source of magnesium, with a 100-gram serving (about one ounce) providing 73% of your suggested daily value of magnesium.
Magnesium is essential for regulating the metabolism of fat and carbohydrates, which may aid you to lose weight. In addition to consuming raw cashews, spreading cashew butter on whole-wheat toast is an excellent way to improve your consumption of these healthy nuts.
Whether it’s large protein nuts you want or just good low calorie and low-fat choices for snacking and also weight loss, here’s how to make the top choice for your regular diet.
Here is a list of few of the most commonly consumed nuts:
- Brazil nuts
- Macadamia nuts
- Pine nuts
Although peanuts are technically legumes like peas and beans, they are frequently referred to as nuts because they have similar nutrition profiles and characteristics.
Nuts Are A Great Source Of Number Of Nutrients
Nuts are highly nutritious. In one ounce (28 grams) of mixed nuts contains below nutrition:
- Calories: 173
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Protein: 5 grams
- Carbs: 6 grams
- Vitamin E: 12% of the RDI
- Magnesium: 16% of the RDI
- Phosphorus: 13% of the RDI
- Copper: 23% of the RDI
- Fiber: 3 grams
- Manganese: 26% of the RDI
- Selenium: 56% of the RDI
Few nuts have higher amounts of certain nutrients than others. For instance, just one Brazil nut gives more than 100% of the RDI for selenium.
The carb content of nuts is largely variable. Hazelnuts, macadamia nuts, and Brazil nuts contain less than 2 grams of digestible carbs per serving, while cashews have almost 8 digestible carbs per serving.
That being said, nuts are generally an excellent food to eat on a low-carb diet.
Nutrition Source Of Seeds
Therefore, if you want to enhance your omega-3 levels, it’s best to eat flaxseeds that have been ground.
A 1-ounce (28-gram) serving of flaxseeds contains a wide mix of nutrients.
- Calories: 152
- Fiber: 7.8 grams
- Protein: 5.2 grams
- Manganese: 35% of the RDI
- Monounsaturated fat: 2.1 grams
- Omega-3 fats: 6.5 grams
- Omega-6 fats: 1.7 grams
- Thiamine (vitamin B1): 31% of the RDI
- Magnesium: 28% of the RDI.
Best Time To Eat Nuts And Nuts
If you want the maximum number of benefits, take nuts along with seeds in the morning especially almond and flaxseed will do a lot of magic in your daily life, you can consume them by soaking in a bowl of water.
Take few seeds and nuts in the evening like pista, cashew, pumpkin seeds. They will boost up your immunity, stamina after a hard heavy work.
Take walnut and chia seeds in the night time.
Try to avoid high, rich, delicious nuts in the night which will disturb your sleep.
Avoid nuts and seeds that are totally roasted in oil and then coated in chocolate.
Weight loss advantages of nuts and seeds mentioned here are really important to your health. Nuts and seeds can aid you to lose weight healthily and naturally.
You can incorporate them to your regular diet or you can just eat them as a powerful snack. This way you can improve your physical health and wellness.