Priyanka Mittal, a leading dietitian in Chandigarh with over a decade of experience, specializes in personalized diet plans. With advanced degrees and a lifetime IDA membership, she offers practical and enjoyable nutrition advice through both online and offline consultations.
Best Way To Consume Nuts And Seeds – Nuts and seeds are considered a powerhouse of nutrition, providing a wealth of health benefits. They are a rich source of essential fatty acids, protein, fiber, vitamins, and minerals. As such, they are together included in many healthy diets. In this blog, we will discuss the Best Way To Consume Nuts And Seeds to maximize their health benefits and minimize any possible risks.
Consuming nuts and seeds in moderation as part of a balanced diet can help lower the risk of heart disease, improve cholesterol levels, and aid in weight management. To get the most out of these nutritious foods, it’s important to choose the right form and add them to your diet in a balanced way.
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Nuts and seeds are great sources of nutrients that can benefit the body in several ways. Some of the benefits of consuming nuts and seeds include:
Heart health – Nuts and seeds are high in unsaturated fats, which can help to lower bad cholesterol levels and reduce the risk of heart disease.
Improved brain function – Nuts and seeds contain essential fatty acids and antioxidants, which are essential for good brain health.
Weight management – Nuts and seeds are high in fiber and protein, which can help to keep you feeling full and satisfied, reducing the desire to eat junk food.
Anti-inflammatory – Nuts and seeds contain anti-inflammatory compounds, which can help to reduce inflammation in the body which helps in reducing the risk of chronic diseases such as cancer and arthritis.
Enhanced energy levels – Nuts and seeds are a great source of energy and nutrients, making them a great option for a healthy snack between meals.
Some popular and best forms of nuts and seeds include:
Raw nuts – Eating nuts in their raw, unsalted form is a great way to get the most nutrients.
Roasted nuts – Roasting nuts can enhance their flavor, but it can also cause a slight loss of some of their nutrients.
Nut kinds of butter – Nut kinds of butter such as almond, peanut, or cashew butter can be the easiest way to consume nuts and add flavor to meals.
Chia seeds – Chia seeds are a great source of fiber, protein, and omega-3 fatty acids. Chia seeds can also be added to smoothies, and baked goods, or used to make chia pudding.
Flaxseeds – Flaxseeds are high in lignans, a type of plant hormone that has been linked to improved hormone balance and reduced cancer risk. They can be added to smoothies, sprinkled on top of cereal or yogurt, or used to make flax meals.
There are several ways to consume nuts and seeds, each with its own benefits. Here are some of the best ways to enjoy these nutritious foods:
Raw – Eating nuts and seeds raw is a great way to get all of the nutrients and benefits they offer.
Toasted – Toasting nuts and seeds can enhance their flavor and texture, making them a tasty snack or addition to meals. Just be careful not to over-toast them, as this can reduce their nutrient content and change their flavor.
Eating as a nut butter – Nut kinds of butter, such as almond or peanut butter, is an easy and delicious way to enjoy nuts. They can be used as a spread on bread, crackers, or fruit, or added to smoothies and other recipes.
Eating as a topping – Nuts and seeds can be used as a topping for oatmeal, yogurt, salad, or roasted vegetables. This is a great way to add extra crunch, flavor, and nutrients to your meals.
In baking – Nuts and seeds can be used in baking to add texture and flavor to baked goods, such as bread, muffins, and cookies.
While nuts and seeds are generally considered healthy and nutritious, there are a few precautions and possible risks to consider when consuming them:
Allergies – Some people may have an allergy to nuts or seeds, which can cause symptoms such as itching, hives, or difficulty breathing.
High-calorie Diet – Nuts and seeds are high in calories, so it is important to consume them in moderation as part of a balanced diet to avoid weight gain.
High-fat Diet – Nuts and seeds are high in healthy unsaturated fats, but they can still contribute to raising levels of cholesterol if consumed in excess.
Pesticides – Some nuts and seeds, such as almonds and sunflower seeds, may contain residue from pesticides.
It is best to consume a variety of nuts and seeds to get a wide range of nutrients and health benefits. It’s also important to remember that while nuts and seeds are nutritious, they are also high in calories, so it’s best to consume them in a balanced diet.
