Nuts seeds and oils are super healthy foods and are vital in the diet
Nuts, seeds and oils really are super heathy foods and are very vital in our diets, they contain protein, essential ‘ good ‘ fats and minerals.
Here are the benefits of nuts seeds and oils
Peanuts
- High in vitamin E – heart, arterial health
- protection from strokes, heart attacks and cancer
- good fats – good for blood cholesterol
- great source of amino acids – helps the mood and brain power/function
- rich in antioxidants – protects against heart disease
- contains phytosterols – helps to prevent colon cancer
- source of fiber
- good source of Niacin, folate, vitamin E, calcium, potassium, magnesium, iron, zinc
Cashew nuts
- Lower in fat than other nuts – does contain some good fats – protects from heart and arterial disease
- lessens the risk of cardiovascular disease
- good source of B vitamins for brain power/function and energy
- rich in zinc – boosts the immune system
- source of fiber
- good source of vitamin B1, Niacin, vitamin B6, potassium, magnesium, iron, zinc, selenium
Almonds
- Very high in vitamin E – protects against cancers, heart disease, heart attacks, strokes, cardiovascular disease
- helps arthritis and skin problems
- boosts fertility in men
- very high in calcium – an excellent addition to vegan diets or those that don’t eat dairy products
- good snack to keep hunger at bay and blood sugar levels even
- high in monounsaturated fat – good for arterial and heart health
- source of fiber
- good source of Niacin, calcium, magnesium, iron, zinc
Brazil nuts
- Very rich in selenium – a mineral often lacking in diets
- high in antioxidants – anti-aging and anticancer
- high in magnesium – protects the heart and good bone health
- good source of vitamin E – healthy skin and healing
- source of fiber
- good source of calcium, magnesium, potassium, zinc
Brazil nuts are best eaten raw because the fats oxidize when cooked at high temperatures, losing the health benefits
Walnuts
- Very high in omega3 fat – helps to prevent heart disease, cancers, arthritis, skin complaints and nervous system disorders
- good source of B vitamins
- rich in antioxidants
- can help lower ‘ bad ‘ blood cholesterol and blood pressure
- increases elasticity of the arteries
- protects against cardiovascular disease
- good source of fiber
- source of Niacin, vitamin B6,calcium, magnesium, potassium, zinc, iron
Pistachio nuts
- Rich in plant sterols and soluble fiber – helps lower ‘ bad ‘ blood cholsterol
- protects against cancers
- may help digestive problems
- contains a range of B vitamins
- good source of protein
- rich in potassium – helps lower blood pressure and fluid retention
- helps to control blood sugar levels
- source of Niacin, vitamin B6, calcium, potassium, magnesium, iron, zinc, beta-carotene
Hazel nuts
- very rich in potassium – helps fluid retention and lowers blood pressure
- good source of protein and monounsaturated fat – helps to reduce ‘ bad ‘ blood cholesterol and raise ‘ good ‘ cholesterol
- very high in vitamin E – an antioxidant for skin health, heart health and immune boosting
- good for prostate health
- good source of soluble fiber
- source of folate, magnesium, iron, zinc
Seeds
Sunflower seeds
- Rich in omega6 an essential fat
- very high in antioxidants
- high in sterols – lowering ‘ bad ‘ cholesterol
- rich in vitamin E anti-inflammatory – protects from asthma and arthritis
- lowers the risk of cardiovascular disease and cancer
- source of Niacin, folate, calcium, potassium, magnesium, selenium, iron, zinc
Pumpkin seeds
- Rich in zinc – helps boost the immune system and fertility
- protection against hormone-based cancers
- good source of heart-healthy and anti-inflammatory nutrients
- protects against prostate cancer
- contains sterols – lowers ‘ bad ‘ blood cholesterol
- source of omega3 fats, vitamin E, folate, magnesium, potassium, iron, niacin
Sesame seeds
- Contains lignans – to help lower ‘ bad ‘ blood cholesterol and help prevent high blood pressure
- anti-inflammatory – helps reduce arthritis pain
- protects from cardiovascular disease
- contains antioxidants
- high levels of iron, zinc, calcium – good for none-dairy eaters
- source of potassium and folate
Chia seeds
- Rich in fiber
- Loaded with antioxidants
- high in omega3 fat – heart and brain health
- reduces the risk of heart disease, diabetes, benefits digestion and gut health
- supports strong bones
- good blood sugar level management
- source of calcium, iron, magnesium, phosphorus, zinc, vitamin B1 and D3
Flaxseeds
- Good source of protein and fiber
- high in omega3 fats – heart and brain health
- high in B vitamins – key role in energy and metabolism
- good source of copper – brain development, immune health and iron metabolism
- source of manganese, magnesium, phosphorus, selenium, zinc, iron, folate, vitamin B6
- anti-inflammatory
- prevents cholesterol from being deposited in the hearts blood vessels
- protects against cancers
- helps reduce blood pressure
- stabilizes blood sugar levels
Oils
What amazing health benefits of nuts seeds and oils
Olive oil
- Protects the heart – good heart health
- contains antioxidants
- protects from cardiovascular disease and strokes
- lowers the risk of cancers
- helps lower blood pressure
- lowers cholesterol
- anti-inflammatory
- very good source of vitamin E
- antibacterial
- helps prevent H. pylon, which can lead to stomach ulcers
Olive oil is best used cold in salad dressings, drizzled on bread or vegetables. Cooked at high temperatures destroys the health benefit chemicals
Rapeseed oil
- Rapeseed oil has the perfect balance between omega3 and omega6
- rich in the omega fats – protects against cancers, heart disease and good brain health
- very good source of vitamin E
- low in saturated fats
- doesn’t degrade when heated up, so fine to cook with
I hope you have found this post on nuts, seeds and oils useful? let me know..
Love LittleWildflower x