What are the best nuts and seeds that should be eaten every day?
Nuts are an important food source, contrary to the popular belief that they are harmful fats
There are many benefits of nuts, which are almonds, pistachios, and cashews; Where they are considered an important food source, contrary to the popular belief that they are harmful fats for the health of the body because they contain fat
and here it should be noted that the fats contained in nuts are unsaturated and do not cause cholesterol, especially when eaten raw without frying.
What are the best nuts and seeds that should be eaten every day?
1. Almonds
A small handful of almonds is all that the body needs daily. These nuts contain fiber, protein, calcium, zinc, magnesium, potassium, phosphorous, copper, iron, and some types of B vitamins.
2. Brazil nuts
These nuts help prevent breast cancer, other types of cancer, cirrhosis of the liver, heart disease, and premature aging.
It can also improve cardiovascular health, control type 2 diabetes, reduce arthritis symptoms, protect skin from sun damage, lower bad cholesterol, and fight anemia.
3. Cashews
It is rich in many nutrients that provide energy, improve cardiovascular health, lower cholesterol, aid in hemoglobin production, manages type 2 diabetes, and help maintain healthy eyes, hair, and skin.
4. Chia seeds
Consuming chia seeds regularly can help reduce joint pain, maintain a healthy digestive system, aid weight loss, boost energy, improve brain health, reduce depression, fight arthritis, and protect against diabetes, liver disease, and other diseases. the heart.
5. Flaxseed
The high fiber in flax promotes healthy bowel function, curbs appetite, and helps support weight loss.
Flaxseeds can even help relieve symptoms of premenstrual syndrome, lower cholesterol, protect against heart disease, stabilize blood sugar, and reduce the risk of cancer. It is also beneficial for the skin and hair.
6. Pine
The recommended daily serving is 2 - 3 tablespoons. These nuts help improve heart health, reduce bad cholesterol, protect arteries, suppress appetite, boost energy, and improve vision. It also helps to increase the level of hemoglobin in the blood, relieving fatigue and stress.
7. Pumpkin seeds
Regular consumption of these seeds helps boost immunity, lower bad cholesterol, control blood sugar, fight anxiety and depression, reduce arthritis pain, support prostate health, improve heart health, and reduce the risk of developing some types of cancer.
8. Sesame seeds
Sesame seeds have the value of their oil, are resistant to rancidity, can lower blood pressure and cholesterol, protect against liver damage, and prevent diseases such as arthritis, asthma, migraines, osteoporosis, and some types of cancer.
Note: Excessive consumption of sesame seeds may lead to migraines and irritable bowel syndrome for those allergic to nuts and seeds.
9. Sunflower seeds
An excellent source of Vitamin E, a fat-soluble antioxidant. Regular consumption of these seeds can help reduce the severity of asthma, lower high blood pressure, prevent migraines and reduce the risk of heart attacks. The recommended serving is ¼ cup per day.
10 - Walnut
By eating an ounce of walnuts a day (7 nuts), you can enjoy many health benefits. Regular consumption of walnuts contributes to reducing the risk of prostate cancer and breast cancer, reduces high blood pressure, improves cholesterol levels, aids weight control, promotes brain health, and controls diabetes. It is also beneficial for skin and hair.
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