Nuts and seeds should form an integral part of your diet. They are calorie rich, giving you a large part of the energy that you need, but as a result must be eaten in moderation . They are also a rich source of protein, fiber, minerals, fat and vitamins. They are best consumed after being soaked, preferrably over night or at least 7-8 hours. The act of soaking activates the vital ingredients. Some of the nuts and seeds to consider are
Walnut are a rich source of energy and an excellent source of Omega-3 which helps lower bad cholesterol or LDL and increase good cholesterol of HDL. Just 4-6 kernels can provide 90% of the recommended daily intake of Omega-3 fatty acids. Besides this, they have Vitamins, Minerals and anti-oxidants.
Almonds are a rich source of vitamins, minerals and promote the reduction of bad cholesterol or LDL and increase good cholesterol of HDL. They contain gluten free protein and can be used as a substitute for people with wheat food allergy.
Pecan are a rich source of energy and have minerals, vitamins and anti-oxidants. They promote the reduction of bad cholesterol or LDL and increase good cholesterol of HDL. They are also an excellent source of Vitamin B.
Brazil Nuts are high in calories and contain vitamins, anti oxidants and minerals. It has a high fat content but from good mono unsaturated fats which helps lower bad cholesterol or LDL and increases good cholesterol or HDL. They are a good source of Vitamin E and also contain selenium which can help prevent coronary diseases, liver cirrhosis and cancer.
Pumpkin Seeds are rich in mono unsaturated fats (good fats). In addition they contain protein, potassium, manganese, magnesium and zinc. They help lower bad LDL cholesterol and increase good cholesterol or HDL.
Chia Seeds have almost all the essential nutrients like protein, Omega 3, antioxidants, dietary fiber and minerals. They are calorie rich since they are oil seeds but they contain polyunsaturarated fats (good fats). They act like anti-oxidants (help remove toxins) and can also reduce the risk of blood pressure, coronary diseases and cancer
Sesame Seeds are a rich source of minerals, anti-oxidants and vitamins. They are rich in monounsaturated fats and help lower bad LDL cholesterol and increase good cholesterol or HDL. They are also an excellent source of protein as 100 gms of seeds have 18 gms of protein. They are also an excellent source of Vitamin B and folic acid.
Sunflower Seeds have good fats, protein, dietary fiber, pottasium, iron, zinc selenium, copper and promote digestion. They are also a very good source of folic acid. They are also a very good source of Vitamin B-6 and B-12.