Coming from the seeds family, chia carries different benefits for the body and the mind which goes back to the different nutrients and minerals that it is rich with. Seeds and nuts in general are needed by the body and for it because in addition to the different health benefits that they both deliver, they could be also used in the weight loss plans without putting many calories to the diet. Being rich in fiber, protein, plant stanols, and antioxidants, are not the only reason why people should eat a handful of nuts or seeds during the day, but because they could help in the process of losing weight by filling the stomach and thus giving the person no chance to eat too much during the rest of the day.
Benefits of Seeds and Nuts
Eating nuts while watching your favorite movie will make you happy about the idea of adding it to your daily life plan, but you should also watch out for the amount you are allowing yourself to eat. Seeds are not the same like nuts, they are not so much fun to eat while watching television or sitting with your peers; it still needs to be added to other ingredients and transformed to other foods in order to be eaten and enjoyed.
Those who once told you that seeds and nuts will increase your body weight due to the high amount of fats they carry, were wrong. Seeds and nuts actually are rich in unsaturated fats which are important for the health of the heart in addition to other things that make it a must to add them to your diet. Seeds are known to carry different nutrients, minerals, and antioxidants that could help the body as a whole, but nuts are also the same; nuts carry protein, fiber, and fats which could prevent weight gain and even promote weight loss by making the person feel fuller and not eat much during the day.
Information on Nuts
There are some healthy nuts and seeds for weight loss that people could depend on, but it is not just about losing weight, those people who are considered nuts-eaters were found to have a lower incidence of diabetes when they are compared to those who rarely ate it. There are actually several types of nuts that could serve the body with different benefits, such as:
Almonds are filled with protein, vitamin E, healthy fats, as well as the minerals magnesium and calcium. Being filled with nutrients and minerals that are beneficial for the body, almonds could be considered a filling snack that people could depend on between their meals.
Pistachios are also considered healthy nuts when they are added to diet plans; they are filled with fats, protein, fiber, and the minerals phosphorus, copper, and magnesium. According to some studies, it was found that substituting pistachios with fatty meats can lower LDL – which is the bad cholesterol level – since they are rich in plant stanols that help in lowering the cholesterol level.
Another member in the family of nuts is the walnuts. Walnuts are important for the health of the heart since they are rich with the omega-3 fatty acid known as alpha linolenic acid. In addition to their importance for the health of the heart, walnuts are also needed because they carry antioxidants such as selenium, protein, fiber, magnesium, and phosphorus.
Pecans are also famous when it comes to nuts, one that is always eaten by a lot of people as well. Pecans are considered a good source for monosaturated fats, which can improve the cardiovascular health and help in managing type-2 diabetes. This type of nuts is considered one of the richest when it comes to antioxidants; they are also rich in zinc which is important for the health of hair and skin, and can prevent and manage macular degeneration. Pecan nuts are filled with magnesium which helps in reducing the PMS symptoms.
Just like pecans, hazelnuts are also rich in monosaturated fats that help in improving cardiovascular health and managing type-2 diabetes. Hazelnuts are rich with vitamin E, and antioxidant that is important when it comes to managing the macular degeneration as well as maintaining a healthy skin.
These different nuts usually come together; people who go for a mixed nuts intake will most probably have all these. Cashews are also rich in monosaturated fats and magnesium, but they are also rich in zinc which helps in keeping the eye, hair, and skin healthy.
All these different types of nuts should be eaten in moderation because eating too much of them might add calories to the body since they are rich in fats, and they might also trigger migraines and IBS for those people who are sensitive.
Seeds for Breakfast
The best thing about seeds and nuts is that they could be eaten any time during the day, as meals or even as snacks. Seeds help the person fill full for a longer period of time, which makes the idea of having them for breakfast a good one because they will fill the person’s stomach, as well as give him/her more energy to deal with the day. There are different seeds out there, but the most important ones are:
- Chia Seeds
Chia seeds are famously known for the fiber and omega-3 fatty acids that they carry, but even though they are mostly rich with these two, there are different nutrients found in them that the body will be in need for. Chia also carries vitamins, minerals, and antioxidants. Being rich in omega-3 fatty acids, especially the alpha linolenic acid, chia seeds help in lowering the risk of heart disease, as well as lowering the blood pressure.
- Hemp Seeds
The nutrients in seeds make them all important for any diet out there because they sometimes provide the body with ones that it does not produce and will be expecting to receive from foods. Unlike chia seeds, hemp seeds are richer in omega-6 than they are in omega-3, and having these two means that it can offer protective benefits against inflammatory conditions, atherosclerosis, and certain neurological problems. Hemp carries vitamin E, protein, fiber, and iron
- Flax Seeds
This type of seed is too much similar to chia seeds; they are high in protein and rich in the omega-3 fatty acid, alpha linolenic acid. Flax seeds can help in reducing the cholesterol level and regulate the bowels, and this is due to the fiber that it is rich with. Flax seeds are also rich in B vitamins, magnesium, and manganese.
- Sesame Seeds
Chia, hemp, and flax seeds are considered the most famous when it comes to the seeds nutritional value, but in addition to them, sesame seeds are also beneficial for the health of the body. Sesame seeds are mostly rich in magnesium, the mineral that helps in lowering the blood pressure, promoting bone health, and improving PMS symptoms.
- Sunflower Seeds
Sunflower seeds are healthy for those people with type-2 diabetes due to its nutrients that can help in managing the blood sugar levels as well as improving the cardiovascular heart health. They contain zinc and vitamin E, which both could help in maintaining the health of the skin, eyes, and hair.
Seeds should be also watched out when it comes to the amount consumed per day because there are different side effects carried by it if the recommended daily amount is exceeded. Like nuts, seeds could also trigger migraines and IBS for those who are sensitive to nuts and seeds.
Health Benefits of Eating Seeds and Nuts
All these different types of nuts and seeds carry different benefits for the body, as well as others that are not mentioned. Looking at the most important benefits mentioned above for nuts and seeds, we will find that they are:
- Important for Carrying Heart Health Fats
Both nuts and seeds carry monosaturated and polysaturated fats; these fats are important for the health of the body because they manage inflammation and maintain the normal structure of every single cell in the body. The saturated and trans fats that the body receive when eating all the different types of food might be damaging for the body and might expose it to different diseases, and choosing these nuts and seeds for their healthy fats is considered a better choice especially when it comes to inflammation.
- Important for Their Filling Fiber
If you failed at managing the amount of seeds or nuts that you consume per day, you might add calories to your body and gain weight; but if you managed the amount that you consume then you will be helping yourself to lose more weight. One of the most important nutrients found in all these seeds and nuts is fiber, and fiber is helpful for giving the body the chance to feel full for a longer time and thus eat less during the day.
- Important for Preventing Diseases
Those people who tend to consume nuts during the whole week gain more benefits than those who rarely come any closer to it. Eating nuts and seeds can help you in preventing diseases as you age; they help you in losing weight, reduce the level of inflammation in the body which might in turn reduce the risk of heart disease. The consumption of nuts is also linked with a reduce risk of type-2 diabetes.
- Important for Their Powerful Minerals
Seeds and nuts are high in minerals, such as magnesium, zinc, calcium, and phosphorus, which are all important for the development of the bones, immunity, as well as producing energy for the body. They are needed for their minerals, but they are also needed for their vitamins, such as vitamin E and B, which they are rich with, as well as needed for being the best sources for protein.
They always say that too much from something can actually ruin it and this is exactly the case with seeds and nuts; they can deliver different benefits for the body but if the amount taken is increased, everything might be ruined and the side effects will start to appear. There are different benefits for seeds and nuts, but you should always watch out for the amount taken.