Sans the worms of course!
Nuts and Seeds contain healthful mono – and polyunsatured fats. These fats are essential health by managing inflammation and maintaining the normal structure of every cell in our bodies. Choosing healthy fats like in Nuts and Seeds can lower cholesterol and decrease inflammation. A study published by the “British Medical Journal” found that individuals who consumed nuts five times a week had a 35% reduction in heart disease risk.
Nuts and Seeds also have Fiber. Fiber helps to slow digestion, which helps you feel full longer. This translates into eating less, which over time can lead to weight loss.
Another great benefit to Nuts and Seeds are Minerals. Nuts and seeds contain minerals such as magnesium, zinc, calcium and phosphorus needed for bone development, immunity and energy production.
A handful of nuts, or about 1 ounce, is a serving. Aim to consume a variety of nuts and seeds, as they contain different vitamins, minerals and ratios of healthy fats. This will not only give your taste buds some variety but also ensure that your body is getting adequate amounts of all the different nutrients nuts have to offer.
Here are some great ways to incorporate these into your weekly diet:
Sprinkle chopped peanuts on your brown rice tonight.
Spread a tablespoon of peanut butter on a slice of whole-wheat toast for breakfast (topped with sliced bananas for natural sweetness). In five big population studies, nut consumption cut heart risk by up to 35 percent. Peanuts pack an extra nutritional bonus that may explain why: They’ve got beta-sitosterol, which blocks cholesterol absorption and, in lab studies, discouraged growth of tumors of the breast, colon, and prostrate. Peanuts can also help you feel full and satisfied longer. In a Pennsylvania State University study, peanut eaters weighed less than peanut avoiders.
Scatter sunflower seeds on top of muffins or hot cereal; add to a green salad.
Sunflower seeds also provide linoleic acid, an essential fatty acid your body cannot produce and must obtain from food. In studies, women who got the most had a 23 percent lower risk from heart disease. Store in the freezer, since their fats turn rancid fast.
Much 22 almonds tonight.
“Bad” LDL levels dropped 6 percent in a University of California study of people who ate almonds and used almond oil in place of half the regular fats in their diet.
Instead of having a candy bar for a snack, carry nuts in a metal breath-mint box.
(Wash it out first!) One of those cute little tins is the perfect size to hold 22 almonds – a full snack-size ounce – and it couldn’t be more portable.
Add a dusting of ground walnuts or flaxseed to yours cereal, veggies, or salad every day.
Both contain impressive amounts of another beneficial omega-3 oi, called alpha-linolenic acid. Getting some into your diet is a good idea, nutritionists say; plenty of studies show that eating walnuts or flaxseed can help cut heart disease risk.
Coat fish with sesame seeds before baking.
A quarter cup packs 144 milligrams of phytosterols – super healthy chemicals that block cholesterol absorption.
Luckily Nuts and seeds are tasty as well as nutritious so it should be a snap to add more of them into your diet!
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