We are all aware that we should eat our fruits and veggies, but the whole grains are a must in our dietary plans if we want to maintain our health at an optimal level. Do you know the importance of all the nuts and seeds in your diet and how can it benefit your health?

Studies so far have shown that the individuals who eat a serving or two of nuts and seeds within a day have a longer lifespan because these foods protect the arteries as well as the brain. Further researches have shown that the seeds and nuts can play quite the important role with preventing the high blood sugar levels, thus preventing type 2 diabetes.

Nuts and Seeds

Nuts and Seeds

Thankfully, the seeds and nuts do not only serve one purpose. They are filled with vitamins, protein, and many minerals such as iron, magnesium and zinc.

But, the key to getting all of these benefits is consuming the nuts and seeds raw, without any added salt or processing. They are absolutely a delicious choice of snacks and train your taste buds to enjoy the taste of higher fiber sources of healthy fats and protein.

Consuming one or two ounces of the nuts and seeds during the day is enough to get out all the benefits you need. This is why in addition we give you five of the nuts and seeds that you absolutely have to start eating today.

  1. Almonds – of course that they would be our first choice. Filled with iron, protein, Vitamin E, magnesium, fiber, manganese, Vitamin B6 and copper makes them excellent contributers to a healthier heart, healthier skin and optimal metabolic function. The magnesium and copper help with the health of the thyroid, and the Vitamin B6 improves the health of the brain, the blood pressure and anxiety. They are also a great source of monosaturated fats, preventing you from gaining any weight and reducing the risk of a heart disease or heart failure. They play a big role in preventing the osteoporosis too.

It is important to buy raw almonds, but opt for the organic version. You can purchase raw organic almonds or raw organic almond butter in a store or even online.

You can eat them as a snack, top a salad or put them in the salad, put into a smoothie, oatmeal, chia pudding, make homemade almond milk, mix is with bananas, when baking, use almond butter instead of eggs and so on.

  1. Pumpkin seeds – they are an incredible source of magnesium, fiber, protein and iron. They are considered to be one of the best seeds you can consume because they reduce the inflammation and improve the alkalinity. They have also been shown to have antiviral effects, making them excellent for treating candida yeast and fungus. The pumpkin seeds have also been proven to improve the overall immune health. They can reduce your stress and boost your mood. They are delicious and can be found anywhere.

When you look for pumpkin seeds, seek out the raw version, ones that have not yet turned brown in color. Their bright green color means that they are fresh.

You can also buy them while they’re in their shells too. Find them anywhere, from your local market to the big supermarket, to buying them online.

You can mix them with almonds, cashews, walnuts, put them in a smoothie, top your salads with them, add them to cooked veggies, pair them with an orange to create a healthy snack, there are literally thousands of usages for them.

  1. Cashews – they hold valuable health benefits, much like the other nuts and seeds. An excellent source of iron, Vitamin B6, magnesium, monosaturated fats. They have a unique usage of replacing dairy in recipes. When they are soaked, they are turned into a creamy spread which is used as a butter or even cheese.

When you are purchasing them, stick with the unroasted version. Many of the benefits of the seeds and nuts are lost during the roasting process.

The cashews are quite affordable and can be found literally in any health store or bigger supermarket. You can make a butter out of them, add them to your smoothies, salads, mix them up with other nuts and seeds, especially almonds, snack them raw, or just combine them with some berries for a healthier snack.

  1. Pecans – the pecans are one of the most overlooked seeds and nuts, and yet it brings numerous health benefits. They are an excellent choice of vitamins, minerals and antioxidants. They will lower your bad and raise your good cholesterol levels in the body. As well as the pumpkin seeds, they are packed with zinc, selenium, calcium, magnesium, iron, and furthermore in antioxidants, providing you with a healthier heart and skin. The antioxidants fight off the damage of the free radicals, decrease the effects of aging as well as the risk of cancer. And then it comes to the Vitamin B, it helps you elevate your mood, gain more energy, it is good for your digestive system, metabolism, thyroid function and nervous system.

You probably know by now that the pecans should be consumed raw, so look for the raw version next time you’re in the store. If you can’t find them in a store, then make sure you google them up, there are plenty of ways to get to them online.

There is even raw pecan butter available to you with just a click of a button. You can use them in your smoothies, in your home-baked goods, have them as a snack with apples or berries, create a winter power mix along with berries, almonds, walnuts and so on, or even make your own homemade raw pecan butter.

  1. Sunflower seeds – did you even know that the sunflower seeds are very nutrient? They contain fiber, protein, iron, magnesium, copper, zinc, Vitamin E and plenty of traces of B vitamins. They can improve the health of the heart and completely reduce your bad cholesterol leves. They are also beneficial for preventing a heart disease and cancer. The magnesium found in them is excellent for your heart, brain, bones, digestive and nervous system.

These seeds are very easy to find, and consume them only in a raw form, no salt added. Mix them with oatmeal, grind them in baked goods, make your own sunflower seeds butter, top salads with them, consume them raw or in combination with a fresh fruit, add them to veggies, mix them with dried fruits, add them to your homemade granola, and enjoy every last bite of your meals.

Other seeds which are good for you are those filled with omega 3 fatty acids (flax seeds, hemp seeds, chia seeds, walnuts), those filled with monosaturated fats (peanuts and macadamia nuts), selenium (the Brazil nuts contains 100% of your daily selenium intake), and an alkaline source, which are the pistachio kernels.

Be careful and serve small portions of these nuts and seeds, but other than that, if you consume them in a raw form and every day, you will gain all the benefits from them. Just make sure you are not allergic to anything from these foods and you will be good to go.