When you want a quick snack, there’s nothing handier than a handful of sunflower seeds, pumpkin seeds, almonds, or pistachios. And who doesn’t find irresistible nuts and seeds in salads, desserts, and smoothies?
They’re in many forms, shapes and nature, there are hard shell ones like nuts, almonds, hazelnuts, pecans, Brazil nuts, etc. Also, there are soaked softshells too, like prunes, apricot, and others.
Nuts and seeds are a highly-concentrated form of nutrition. However, no food is just right, and that involves nuts and seeds. So, here you’ll find why they’re a good option for most people but not for everyone—and why the key to receiving the most benefit from them is to eat them correctly.
Nuts and Seeds Benefits
- Nuts and seeds are high-fat content foods, but healthy at the same time and they can help you with your weight loss process. Moreover, they have high nutritional value.
- They can be a perfect snack and studies show that those who consume them, lose more weight than those who don’t, while they’re eaten moderately. In addition, fats and proteins in nuts will make you feel satiety and sugars absence will avoid a sudden insulin response. As a result, you’ll feel with more energy without appetite, even though is a rich fat snack.
- They will help to keep high fat metabolizing hormones levels. Most of them are full of monounsaturated fats necessary for a good healthy heart. Additionally, they contain polyunsaturated, good saturated fats, and linoleic acid.
- They can protect your arteries. Nuts and Brazil nuts are full of omega-3. Though peanut is not properly a nut, we associate it with this group and it’s important because of the high proteins and antioxidants content. Besides, they’re vitamin E antioxidants rich, which reduce LDL cholesterol oxidation, reducing arteries harm.
- As they are minerals rich like magnesium, manganese, potassium, iron, selenium, and zinc; which are essential to your cardiovascular, bones, eyes, and other tissues health. Pastiches are especially good to avoid macular degeneration due to their carotenoids content like lutein and zeaxanthin. Moreover, they have a high protein content.
- Nuts can help you defend against diabetes. Research shows that nuts can play a role in overturning metabolic syndrome—the opening on the way to diabetes—at the same time as pumpkin seeds can aid to manage your blood sugar levels.
- Also, they may help you prevent cancer. Especially, the research proposes that tree nuts can aid protect against colorectal cancer.
What Can Go Wrong With Nuts?
Phytates or phytic acid are nutrient blockers (anti-nutrients) that happen as expected in many foods, principally soy, legumes, and nuts. However, you can moderate them with no trouble by soaking your nuts for a while.
To do so, cover the nuts in a basin of icy, filtered/bottled water, then clean, pat dry and enjoy. Also, if you have a dehydrator (and the time) you can then stimulate your nuts by putting them on a dish and drying out on a little heat for 12 hrs.
On the other hand, macadamias, pistachios, and chestnuts are all poorer in phytates, which means it’s not necessary to soak them.
Lecithin is a low-level toxin that plants employ to protect against pests. This is important to know because the main sources of lectins consist of legumes, grains, and dairy. However, nuts and seeds can give you an important measure of them too. As consequence, lecithin can attach with the lining of the small intestine, producing injury leading to a “permeable gut.”
Good Fats Can Turn into Bad
Fats in the nuts can get rancid due to oxidation. As consequence, when you eat the nut you can experience a really nasty, bitter taste. This is because, when nuts are open and exposed to air, and additionally, not stored as they should, they can go rancid and could do more damage than good.
The tip you can follow is to keep shelled nuts in the freezer or fridge. Moreover, you can take your Organic Burst Acai Berry along with nuts to obtain the benefits from its shielding Vitamin E and polyphenols.
Excesses Can Cheat
Nuts and seeds aren’t a meal; they’re better a snack or addition instead. So, remember to control your portions, or you can regret it later.
Try adding nuts on a salad, including a spoonful of pesto to your noodles, and divide a big bag of nuts into different tubs so you don’t finish up eating them all at once.
So, you can buy your nuts in their shells, this way you gotta work to get to them. As a result, you0ll eat less
Besides, buying nuts in their shells will keep them fresher.
- Eat nuts and seeds wisely. One closed handful per day is enough and will provide you many nutrients without an excess of calories or anti-nutrients.
- If you present digestive troubles when eating nuts or seeds, or you go through symptoms like itchy eyes, runny nose, or a stuffy chest, that may be a huge clue that your body can’t handle nuts good. So, you better pass them out.
- You should bound nuts and seeds if you know you have an autoimmune state.
- Think about soaking nuts or seeds during the night in salty water. This way, you’ll get rid of most of the phytic acid. You can dry them out the next day. Also, you can sprout nuts and seeds, which decreases their lectin matter, raise the accessibility of their nutrients, and makes them easier to absorb.
- It’s important to know that nuts are the most allergenic foods worldwide. There are people with severe symptoms, while there are others with milder symptoms that don’t have those severe results after eating them. So, be careful, you could be allergic too.
- Lastly, nuts are easy to go over the top with. Actually, when a dieter stops losing weight, most nutritionists find that nuts and seeds are the reason why. So, be careful with the excesses.
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