Seeds and nuts are nutritious snacks, but if you're managing your weight, be sure to limit your intake because they are high in calories.
Various nuts contain beneficial monounsaturated fats. Although healthy, these fats are heavy in calories (nearly twice as many calories per gram as carbohydrates and protein), so if you're attempting to lose weight, you'll want to monitor how many nuts you eat.
The good news is that by suppressing your appetite, eating the right amount of nuts and seeds (roughly one handful per day) can aid in weight loss or maintenance. They can also lower your triglycerides and cholesterol, which may lower your risk of heart disease and type 2 diabetes. Your blood sugar levels may be stabilized by them as well. Fiber, magnesium, potassium, and vitamin B6 are additional minerals found in nuts and seeds that offer additional cardiovascular disease protection.
Omega-3 fats are particularly abundant in walnuts and ground flaxseeds, which reduce inflammation throughout the body. Because of this, walnuts and flaxseeds are particularly beneficial foods for those who suffer from rheumatoid arthritis and other inflammatory disorders.
Magnesium and potassium, which are present in large amounts in nuts and seeds, help to prevent osteoporosis. Magnesium, combined with manganese and vitamin B6, may lessen the symptoms of PMS and help prevent type 2 diabetes.
Vitamin E, an antioxidant that helps maintain healthy skin and may help safeguard your eyesight, is present in abundance in all nuts and seeds. Similar advantages for the skin are provided by various nuts and seeds' omega-3 fatty acids, selenium, and zinc. For instance, zinc helps preserve collagen, which keeps your skin elastic, smooth, and firm. Zinc also helps maintain the strength of your nails. Zinc aids in healthy hair, along with biotin and vitamin B6.
Nuts and seeds can improve eye health, lower your risk of cataracts and macular degeneration, and decrease the course of vision loss thanks to nutrients including omega-3 fats, zinc, niacin, and vitamin E.
All nuts and nut butter, as well as pumpkin seeds, sesame seeds, and sunflower seeds, can occasionally cause migraine headaches in persons who are sensitive to them, despite the fact that flaxseed and some other seeds and nuts that contain omega-3s and magnesium can also help prevent migraines. Some people's IBS symptoms may also be triggered by whole nuts and seeds.
PDO I Kimberly Tanador, RND
References:
Nuts and Seeds
https://www.betterhealth.vic.gov.au/health/healthyliving/nuts-and-seeds
Food Cures for Heart Health
https://joybauer.com/heart-health/
Lower Your Cholesterol
https://joybauer.com/photo-gallery/changes-to-lower-cholesterol/
Eat Your Way to Beautiful skin
https://joybauer.com/looking-great/food-for-beautiful-skin/
Hair Basics: How Does Food Affect Hair Health
