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Super seeds and nuts you should include in your diet

Photos logoPhotos 20-01-2019
A variety of healthy and organic nuts and seeds in piles on a slate surface. © Janine Lamontagne/Getty Images A variety of healthy and organic nuts and seeds in piles on a slate surface.

Seeds and nuts are nutritional powerhouses, packed with abundant minerals, vitamins and nutrients. If you’re not eating enough of them, it is time to add them in your daily food consumption.

1. Walnuts

Handful of walnuts kernels against the walnuts in shell background © rootstocks/Getty Images Handful of walnuts kernels against the walnuts in shell background

Rich in alpha-linolenic acid (ALA) – a plant-based omega-3 fatty acid – proteins, fiber, magnesium and phosphorus, walnuts are known for their anti-inflammatory properties. A superfood for the heart, they also aid in weight management.

2. Pistachios

Shelled and unshelled roasted pistachios. © jtyler/Getty Images Shelled and unshelled roasted pistachios.

They are known to contain the lowest number of calories and fat among all nuts. A good source of vitamin B6, copper and manganese, pistachios can improve heart health.

3. Almonds

Raw Organic Almonds Photographed on a Piece of Burlap © LindasPhotography/Getty Images Raw Organic Almonds Photographed on a Piece of Burlap

Almonds are packed with calcium (highest among all nuts), protein, fiber, vitamin E, copper and magnesium. They help in fighting inflammation, managing weight and improving heart quality.

4. Cashew nuts

Wooden bowl of cashew nuts from above. On dark wood. © etiennevoss/Getty Images Wooden bowl of cashew nuts from above. On dark wood.

Cashew nuts are a good source of nutrients such as copper, magnesium and iron. Including them in your regime can improve immunity and be helpful in increasing antioxidants in your diet.

5. Peanuts

Peanuts on a scope, and scattered on a wood table. © TinaFields/Getty Images Peanuts on a scope, and scattered on a wood table.

Peanuts are rich in protein, magnesium, phosphorus, manganese, thiamin and vitamin E. They are a good source of oleic acid, which helps lower levels of bad cholesterol.

6. Pumpkin seeds

Close up image of toasted pumpkin seeds displayed against a rich background of autumn colors. Horizontal composition has small area in upper left for copy. © KLSbear/Getty Images Close up image of toasted pumpkin seeds displayed against a rich background of autumn colors. Horizontal composition has small area in upper left for copy.

These super seeds are rich in vitamin B, iron, magnesium, zinc and protein. They also contain a high amount of the amino acid tryptophan, which is known to reduce anxiety.

7. Flaxseeds

flaxseeds in white bowl on wood table © sommail/Getty Images flaxseeds in white bowl on wood table

The nutty-flavored seeds are a rich source of soluble fiber, which aids in lowering cholesterol and stabilizing blood sugar. Their omega-3 fatty acids are beneficial to brain and eye health. They are also packed in lignans, a kind of estrogen that helps prevent different kinds of cancers.

8. Chia seeds

Wooden spoonful of chia seeds on table top. Shallow depth of field. © tastymorsels/Getty Images Wooden spoonful of chia seeds on table top. Shallow depth of field.

High in iron, folate, calcium and magnesium, these super seeds are beneficial for bone and dental health. They are rich in omega-3 fatty acids, which reduce triglyceride levels and improve heart health. Their soluble fiber content also helps in stabilizing blood sugar level and decreasing cholesterol.

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