The good news is that eating the right portion of nuts and seeds (about one handful each day) can help you lose or maintain weiht by satiating your appetite. They can also stabilize your blood sugar levels and improve your cholesterol and triglycerides, which may reduce your risk of type 2 diabetes and heart disease. Additional nutrients in nuts and seeds, such as fiber, magnesium, potassium, and vitamin B6, provide added protection against cardiovascular disease.
Many nuts and seeds contain magnesium and potassium, which work to prevent osteoporosis. Magnesium also helps protect against type 2 diabetes, and along with manganese and vitamin B6, may improve PMS symptoms.
All nuts and seeds are rich in vitamin E, an antioxidant that helps keep your skin beautiful and may help protect your eyesight. The omega 3 fats, selenium and zinc in some nuts and seeds offer similar benefits to the skin. Zinc, in particular, helps maintain collagen, which keeps your skin smooth, supple, and firm, and zinc also keeps your nails strong. Along with vitamin B6 and biotin, zinc contributes to healthy hair.
With the aid of nutrients like omega 3 fats, zinc and niacin (as well as vitamin E), nuts and seeds can help boost eye health, reduce your risk of cataracts and macular degeneration, and slow the progression of vision loss.
While flaxseed, along with some other seeds and nuts that contain omega 3s and magnesium, can help prevent migraines, all nuts and nut butters, as well as pumpkin seeds, sesame seeds, and sunflower seeds, can sometimes trigger migraine headaches in people who are sensitive. Whole nuts and seeds may also trigger IBS symptoms in certain people.
Here are The top healthiest nuts and seeds:
Almonds
Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fiber. They can lower cholesterol and help prevent cancer.
Walnuts
Walnuts are extremely good for your heart and brain, and contain ellagic acid a cancer fighting antioxidant.
Pecans
Pecans have tons of vitamins and minerals like Vitamins E and A, folci acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc. And they help lower cholesterol.
Brazil Nuts
Brazil nuts are a good source of monounsaturated fat, a healthy fat that can improve cardiovascular health and help to manage type 2 diabetes. They are also an excellent source of selenium, a mineral with antioxidant properties that may help prevent and manage arthritis and protect skin from sun damage. But take note: Brazil nuts are so high in selenium that it's best to limit your intake to no more than one or two per day.
Butternuts
Butternuts, also known as white walnuts are a good source of heart healthy monounsaturated and omega 3 fats, nutrients that can improve cardiovascular health, help to manage type 2 diabetes, prevent and manage arthritis and maintain healthy eyes and skin. Like other nuts, butternuts should be eaten in moderation since they're calorie dense (stick with just one handful of nuts per day). Nuts may also trigger migraines and IBS in people who are sensitive
Cedar Nuts/Pine Nuts
Cedar Nuts/Pine Nuts have Vitamins A, B, D, E, P and contain 70% of your body's required amino acids.
Hemp Seeds
Heemp seeds are a ceritfied superfood with cancer and heart disease prevention properties. They are high in protein and fiber, with balanced omega 3 and 6 fatty acids.
Sunflower Seeds
Sunflower Seeds also help prevent heart disease and cancer with phytochemicals, folate, Vitamin E, selenium and copper.
Sesame Seeds
Sesame seeds are often added to breads and crackers and sprinkled on a variety of Asian dishes. Sesame seeds are rich in magnesium, a mineral that may help lower blood pressure, promote bone health, and improve PMS symptoms. Like other seeds, sesame seeds may trigger migraines and IBS in people who are sensitive to nuts and seeds
See also information about 5 Foods and Beverages That Nourish, Health and Protect Your Skin and Body
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