If you don’t know yet, nuts and seeds are extremely healthy. This is why many health experts recommend them to be a part of daily diet. If you want to select whether to go for nuts or seeds, the one that will probably win the battle is the former. However, this does not mean that seeds do not have enough nutrients in them. Depending on your needs, you can eat a variety of nuts and seeds every day to have the nutrients that your body requires to function well.
Both nuts and seeds have a ton of health benefits, which include the following:
- Fiber: Nuts and seeds have dietary fiber, which is a type of carb that you can get from plant-based foods. When you eat fiber-rich foods, they stay in the digestive tract longer than other foods. This benefits you because the undigested fiber can help you feel fuller for longer. This way, you won’t get hungry for several hours. Fiber is also great in regulating bowel movement and also gives you energy because of the increased blood sugar after eating.
- Fat: Don’t run away from nuts and seeds because they have fat. The fats they contain are good for you and your heart. They have both monounsaturated and polyunsaturated fats that are essential to good health. These two help prevent inflammation, which is known to be one of the causes of heart disease, stroke, and cancer. These fats also lower your cholesterol, specifically the bad type.
- Protein: Nuts and seeds come with plant-based protein, which is great in protecting you against cardiovascular diseases and cancer. An ounce of nuts can give you about six grams of protein, while an ounce of seeds such as chia seeds, can give you almost five grams of protein.
- Minerals: Nuts and seeds also have several minerals, including zinc, calcium, phosphorus, magnesium, and others. These can help in bone development, better immunity, and improved energy levels. According to Nurses’ Health Study, those who have had high amounts of magnesium in their bodies – preferably around 350 milligrams daily intake – experienced lower risks of having inflammation. When you eat seeds, such as sunflower seeds, an ounce of these seeds can give you 100 milligrams of magnesium already. Meanwhile, an ounce of nuts, such as cashews, can give you 83 milligrams of magnesium.
Whether you choose nuts or seeds, you can be sure that both will give you health benefits. You can also incorporate both in your diet, so that you will truly be able to take advantage of these nutritious superfoods.