Nuts and seeds are teeny tiny packs filled with nutrition, protein, healthy fats, and fibers. They reduce the risk of cardiovascular disease and relax blood vessels. Studies have suggested that introducing 30 grams of nuts and seeds daily in your life can reduce the risk of catching heart disease.
Try having raw or dry roasted nuts as they can be stripped of their nutrients during processing. Even blanched nuts should be avoided as they lose advantageous antioxidants when their skins are removed. Nuts and seeds that are easily available and have high nutritional value are:
Almonds: They are very rich in vitamin E, magnesium, and potassium which help oxygen and nutrients to flow freely in your blood. They are bone-building food. Consumption of about 7-8 almonds a day will keep you fit.
Chia seeds: Chia seeds prove to be a boon for a person suffering from constipation as they help bulk up the stool and enable their free pass. They are a good source of calcium and also deliver healthy fats, protein, and antioxidants that protect cells. About 1.5 teaspoons of chia seeds every day are beneficial for the body.
Coconuts: They increase bone health and the metabolism of carbohydrates, proteins, and cholesterol as they are super rich in manganese. Their high content of copper and iron helps in the formation of red blood cells. 2 tablespoons of coconut a day, is an effective quantity of consumption.
Walnuts: They have a high quantity of Omega 3 fatty acid and can help in lowering your bad cholesterol in particular. Along with reducing the risk of cancer and supporting weight loss, they also promote good gut health. Consuming 2-4 walnuts a day helps in rejuvenating your body.