Nuts and seeds are nature’s perfect plant sources of protein, complex carbohydrates, fiber and good fats including plant sterols, monosaturated and polyunsaturated fats, and omega 3 fatty acids, which have been shown to lower LDL cholesterol. Nuts are rich sources of phyto-nutrients and antioxidants, such as Vitamin E and selenium. Nuts and seeds are very rich in minerals; they are loaded with magnesium, selenium, phosphorus, potassium, B vitamins, folate, zinc, copper and iron
Nuts are high in calories and fat. They need to be consumed in moderation. For example, 1 ounce of pumpkin seeds contains 170 calories. However, pumpkin seeds are rich sources of the amino acids alanin, glycine and glutamic acid, and also contain high amounts iron, phosphorus and zinc. Adding a handful of pumpkin seeds to your diet may offer some protection against the development of prostate cancer. A tablespoon a day would be a good addition to any healthy meal plan.
Research shows that nuts and seeds protect against heart disease, reduce LDL cholesterol, protect bones and teeth, improve energy metabolism, normalize blood pressure, maintain the body’s water balance, strengthen muscles, promote healthy skin, improve immunity and may protect against some types of cancer.
Nuts and seeds are convenient to carry and store. They are bite-sized power snacks. Eating them raw is the key to keeping all nutrients intact!
