Let’s talk ….. nuts & seeds!

My family always make jokes that one of these days I’m going to start growing feathers and turn into a bird! Or a tail and turn into a squirrel! What can I do, I have a thing about nuts and seeds! Apart from the fact that they are delicious they are super healthy – a great natural source of vitamins, minerals, protein, fat, and fiber!

Numerous studies have shown that different types of seeds and nuts can actually prevent weight gain and keep our heart healthy and our body disease free.

So, let’s see some of them:

Nuts:

  • Almonds have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fiber (my personal favourite! I make almond milk, almond butter and use them in so many recipes! Recipes for both in the blog)
  • Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, they have a high concentration of oleic acid, which is good for your heart.
  • Walnuts are extremely good for your heart and brain, and antioxidants (I love making walnut granola – recipe in the blog)
  • Pecans have tons of vitamins and minerals like Vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc.
  • Brazil Nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E, and a great source of selenium.
  • Pine Nuts have Vitamins A, B, D, E, P and contain 70% of your body’s required amino acids.

Seeds:

  • Chia seeds are my favourite! Together with hemp seeds! They are rich in omega-3 oils, protein, anti-oxidants, calcium, and fiber. I love using them in my baking, smoothies or porridge! Tip: you can replace eggs with chia seeds as follows: 1 ‘egg’ = 1 tablespoon chia seeds and 3 tablespoon water. Simply mix them together and let them stand for 10 minutes!
  • Hemp seeds are high in protein and fiber, with balanced omega 3 and 6 fatty acids. There is a lot of hype lately about their cancer and heart disease prevention abilities.
  • Sunflower seeds are high in folate, Vitamin E, selenium and copper.
  • Pumpkin Seeds are great for your immune system with lots of antioxidants (carotenoids), omega-3 fatty acids and zinc.
  • Sesame Seeds are a good source of calcium, magnesium, zinc, fiber, iron, B1 and phosphorus.   Sesame seeds have also been linked to prevention of many diseases like arthritis, asthma, migraine headaches, menopause, osteoporosis.
    And you can also make tahini from them, and add it in your salad, hummus etc!
  • Flax seeds are a great source of omega-3s, anti-oxidants and fibers! I love using them in my baking, smoothies or porridge! Tip: like chia seeds, you can replace eggs with flax seeds as follows: 1 ‘egg’ = 1 tablespoon flax seeds and 3 tablespoon water. Simply mix them together and let them stand for 10 minutes!

nuts-seeds

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