The Amazing Health Benefits of Nuts and Seeds (Including Delicious Recipes)

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Nuts and seeds are one of my favorite foods. Although they are high in fat, that is not necessarily bad, as long as you eat them in moderation. When you eat portion-controlled amounts of the healthy fat found in nuts and seeds, it can help you control your cravings and appetite and help you from over-eating something that is far more unhealthy for you. This article will overview the health benefits of nuts, almonds and seeds (flaxseed, chia and sesame), including various recipes using these ingredients:

Nuts

Nut is a fruit with usually a single seed with a hard outer shell at maturity. Nut contains, among others, fats, proteins and carbohydrates. There are several types of nuts and most of them grow on trees, for example, pecan, walnuts, hazelnuts, macadamia, nutmeg, cashew nut, pine nuts, pistachios and more.

Health benefits of nuts:

  • Nuts are poor in saturated fat and high in mono-unsaturated fat that helps reduce cholesterol levels and reduces the risk of blood clots and heart disorders.
  • Nuts are rich in protein: 12-20% of protein (this is not a complete protein and should be combined with beans/grains).
  • Nuts are rich in minerals (zinc, copper, magnesium, iron, potassium, selenium), vitamins (B group, vitamin E and folate) and antioxidants.
  • Nuts are rich in omega-3.
  • Nuts have a restorative effect on our bodies: Walnuts help prevent heart disease, lowering LDL and are rich in antioxidants. Brazil nuts help prevent the development of prostate cancer because of the high content of selenium. Peanuts are rich in folic acid and thereby also assist in reducing the risk for atherosclerosis.

Health cautions of nuts:

  • They have a tendency to develop mold, especially peanuts – mold is considered to cause cancer.
  • Some of nuts have been fried or roasted and contain preservatives.

Adding nuts to your daily nutrition is also one of the 70 habits featured in my e-book 70 Powerful Habits For A Great Health which will guide you how to take positive steps to improve your wellness and overall health.

Almonds

Almonds are rich in minerals (zinc, magnesium, potassium, iron, calcium), vitamins (E, folic acid, B1, B2, B3), polyunsaturated fatty acids, protein and fiber. Almonds grow about six months after the flowering of the tree.

Health benefits of almonds:

  • Almonds help lower cholesterol and maintain a healthy heart and blood vessels, help lower blood pressure and strengthen bones because they are rich in calcium.
  • Almonds balance sugar levels.
  • Almonds (almond oil) help to soften this skin, and improve the function of the nervous system.

Health cautions of almonds:

  • Hard to digest for some of the population and therefore it is recommended to soak them in water.
  • Their skin contains cyanide and it is therefore not recommended to consume a large amount of almonds with their skin

Flaxseed

These seeds are rich in dietary fiber which help reduce cholesterol, relieve constipation and maintaining normal blood sugar levels. Flaxseed and flax oil contain high levels of omega 3 that helps reduce the risk of heart disease, helps fight infections and helps prevent hot flashes in menopausal women. It is recommended to buy whole flax seeds and grind them at home in a spice grinder to get all the good they contain.

It is recommended to eat ground flaxseed to get their nutritional benefits. However, whole flax seed also have a role in the digestive system. Because they come out as they enter, they work like a “brush” for cleaning the intestines and help to clean the remains of undigested food in the intestines.

flaxseed is reddish brown or golden brown – there is no difference between them in terms of their nutritional value. It is recommended to consume one tablespoon of flaxseed oil and 2 tablespoons of ground flax per day.

Flaxseed is a true superfood that is also featured in my e-book about superfoods which is part of the Natural Health Revolution Program. This program will help you to achieve your health, nutrition or weight loss goals.

How to integrate flaxseed in the daily menu?

You can take a tablespoon of ground flaxseed and mix with a tablespoon of natural maple or date paste and spread on a slice of sourdough bread or rye bread. Flax oil can be added to salad along with flax seeds. You can coat vegetables with flaxseed and bake them in the oven.

Chia Seeds

Chia seeds come to us from a certain species of sage found in South America.

Chia seeds contain a high content of polyunsaturated fatty acids including Omega 3. They contain protein, fiber, antioxidants, minerals such as iron, magnesium, calcium, phosphorus, potassium, copper, zinc, B vitamins, vitamin C, and vitamin A.

Chia seeds contain no gluten and therefore are suitable for celiac patients, Crohn’s patients and for situations of imbalance in blood sugar levels. They help in improving the nervous system, help in reducing depression and improve mood. They help balance blood sugar levels and maintaining healthy blood vessels and heart.

Chia seeds can be added as they are to salads, dishes and pastries. You can grind them and add them to natural fruit and vegetable juices. It is recommended to consume 2 tablespoons of chia seeds a day.

Tip: chia seeds can be a substitute for an egg: Mix tablespoon ground chia seeds with 3 tablespoons of warm water and add to pastries instead of an egg. Chia seeds has a neutral taste and smell and therefore are suitable as an egg substitute.

Further reading: you can also read my previous article about 10 amazing reasons you should eat chia seeds.

Sesame

Sesame seeds are rich in protein, calcium, magnesium, monounsaturated fat and anti-oxidants.  Calcium levels in sesame seeds are three times greater than milk. Sesame oil can help lower blood pressure, and of course we have the tahini paste that gives us all the goodness in sesame. It is recommended to use the tahini from whole sesame seeds. Sesame oil can be added to salads, stir fries, stews but only after cooking or baking and not as oil for frying. Sesame can help heart and blood vessels health, strengthen bones and stabilize blood sugar levels.

Recipes of spreads, salads and more:

Pesto

Ingredients:

1 cup basil leaves
Handful of walnuts
2 tablespoons extra virgin olive oil
Cloves of garlic
Salt, pepper

Put all the ingredients in a food processor and mix until paste is creamy.

Nuts, dried fruits and dates spread

Ingredients:

Handful of walnuts
Handful of pecans
Handful of almonds
2 dried figs
2 dried dates, pitted
4 tablespoons date paste

put all the ingredients in a food processor and mix until you get a pasty texture.

Parsley salad

Ingredients:

Bunch of parsley without stems
Handful of walnuts
Handful of almonds
Handful of sunflower seeds – not roasted
Extra virgin olive oil
Sumac, lemon, salt, pepper

Preparation:
Chop the parsley and transfer to a bowl. Chop the nuts and add to the parsley. Season with olive oil, lemon, salt, pepper and sumac, mix and serve. Sumac is sour and slightly salty spice so don’t put too much lemon and salt – it is recommended to put the sumac before putting the salt and lemon and then add accordingly.

Bulgur salad

Ingredients:

Cup bulgur
Handful of cranberries without sugar
Handful of nuts and almonds
Parsley
Extra virgin olive oil
Lemon
Salt and pepper

Preparation:
Put bulgar in a bowl and pour over a cup and a half of warm water and set aside. Chop the nuts and parsley and place in a bowl and add the cranberries. Add the bulgur after it absorbed all the water. Season, mix and serve – just as easy and delicious.

Homemade almond milk

Ingredients:

1/2 cup natural almonds without the skin (you can buy them with the skin and soak in water for five hours and then peel).
2 cups warm water
A teaspoon of maple syrup or other natural sweetener.

Preparation:
Grind the almonds into a powder and put in a bowl, add the water, stirring constantly. Pass to a cup through a gauze, add a teaspoon of natural sweetener and drink. You can also use almond milk for baking.

Healthy pancakes

Ingredients:

Cup whole wheat flour or spelt flour
Cup almond milk or rice milk
Tablespoon of ground flaxseed
Tablespoon chia seeds
Natural maple

Preparation:
Mix the flour with the milk until texture is runny but not too liquid. Add the ground flaxseed and chia and stir. Heat a pan and brush it with olive oil. Using a ladle pour the mixture into the pan. Once bubbles appear at the top, turn the pancake (something like 2-3 minutes on each side). Transfer to a plate and put over a tablespoon of natural maple while the pancake is still warm.

If you love herbs and spices, click here to read the article about the health benefits of common herbs and spices:

Health Benefits of Common Herbs and Spices

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3 Responses to The Amazing Health Benefits of Nuts and Seeds (Including Delicious Recipes)

  1. Clara says:

    Seeds and nuts are amazing for their nutritional content and there’s little to no calories. They’re really superfoods.

  2. ibis says:

    This is a great page it gives a lot of information

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