Get cracking: Nutritious nuts and seeds for healthy fats

Nuts and seeds have become a popular snack over the years and can now easily be found in grocery stores. What some people don’t know is that they also make for a great source of healthy fats. In this article, let’s dive into the various nuts and seeds that you should try adding to your diet and discuss the numerous health benefits that they offer.

What are Healthy Fats?

Fats are an essential nutrient for our body and play a vital role in several bodily functions. They help keep our body warm, insulate our organs, and provide us with energy. Healthy fats that come from plant-based sources like nuts, seeds, and avocados are also commonly found in fish such as salmon and tuna.

Healthy fats come in two types: monounsaturated and polyunsaturated. Monounsaturated fatty acids (MUFAs) are found in foods like avocados, olive oil, almonds, cashews, and peanuts. Polyunsaturated fatty acids (PUFAs) are found in foods like fatty fish, flaxseed, and chia seeds. Both types of healthy fats offer several benefits to the body such as lowering bad cholesterol (LDL) levels, reducing the risk of heart diseases, improving brain health and aiding in weight loss.

Types of Nuts and Seeds

Here are some of the varieties of nuts and seeds that you should include in your diet:

1. Almonds:

Almonds are a crunchy and delicious snack that is packed with several nutritional benefits. They are an excellent source of healthy fats, fiber, and protein. Just 20-25 almonds a day can provide you with the daily recommended dose of vitamin E. They contain healthy fats like MUFAs and PUFAs that help reduce the risk of heart diseases and stroke. They also aid in weight loss by reducing appetite and promoting feelings of fullness.

2. Pistachios:

Pistachios are a great snack option that packs a flavorful punch. They are loaded with protein, fiber, and healthy fats. Pistachios also offer several other health benefits like reducing the risk of heart diseases, controlling blood sugar levels, and promoting gut health. They contain essential nutrients like vitamin B6, copper, and manganese. Pistachios are a rich source of PUFAs like linoleic acid, which is an omega-6 fatty acid that plays a vital role in reducing the risk of heart diseases.

3. Walnuts:

Walnuts are a heart-healthy nut that contains several essential nutrients. They are an excellent source of healthy fats like PUFAs, especially alpha-linolenic acid (ALA), which is an omega-3 fatty acid. Walnuts also contain antioxidants that help reduce inflammation, which can lead to several chronic illnesses like heart diseases, diabetes, and cancer. They also help improve brain function and reduce the risk of depression.

4. Flaxseeds:

Flaxseeds are a type of superfood that is packed with nutritional benefits. They are an excellent source of fiber, protein, and healthy fats like ALA, which is an omega-3 fatty acid. Flaxseeds help reduce the risk of heart diseases, cancer, and improve digestion. They also contain antioxidants like lignans, which help reduce inflammation and promote healthy skin and hair.

5. Chia Seeds:

Chia seeds are tiny but mighty seeds that pack a nutritional punch. They are an excellent source of fiber, protein, and healthy fats like ALA, which is an omega-3 fatty acid. Chia seeds help reduce inflammation, improve digestion, and regulate blood sugar levels. They also help promote healthy skin and hair and aid in weight loss by reducing appetite.

6. Pumpkin Seeds:

Pumpkin seeds are a delicious and nutritious snack that is loaded with several health benefits. They are an excellent source of healthy fats like MUFAs and PUFAs, fiber, and protein. They also contain essential minerals like iron, magnesium, and zinc. Pumpkin seeds help reduce the risk of heart diseases, lower bad cholesterol levels, and promote healthy skin and hair. They also aid in sleep, boost immunity, and prevent cancer.

7. Cashews:

Cashews are a delicious and nutritious snack that is packed with several health benefits. They are an excellent source of healthy fats like MUFAs and PUFAs, fiber, and protein. They also contain essential minerals like magnesium, zinc, and copper. Cashews help reduce the risk of heart diseases, improve bone health, and enhance brain function. They also aid in weight loss by reducing appetite and promoting feelings of fullness.

8. Peanuts:

Peanuts are a popular snack option that is loaded with several health benefits. They are an excellent source of healthy fats like MUFAs and PUFAs, fiber, and protein. They also contain essential vitamins like vitamin B6 and vitamin E. Peanuts help reduce the risk of heart diseases, lower bad cholesterol levels, and boost immunity. They also aid in weight loss by reducing appetite and promoting feelings of fullness.

Health Benefits of Nuts and Seeds

Nuts and seeds offer numerous health benefits such as:

1. Reduce the Risk of Heart Diseases:

Nuts and seeds help lower bad cholesterol levels and promote good cholesterol levels, which is essential for maintaining overall heart health.

2. Promote Weight Loss:

Nuts and seeds can aid in weight loss by reducing appetite and promoting feelings of fullness. They contain healthy fats and fiber, which keep you feeling full for longer periods and reduce the number of calories you consume.

3. Promote Brain Health:

Nuts and seeds contain essential nutrients like omega-3 fatty acids that are crucial for maintaining brain health. They help improve memory, concentration, and overall cognitive function.

4. Improve Digestion:

Nuts and seeds are an excellent source of fiber, which is essential for maintaining healthy digestion. They help promote good bacteria in the gut, which aid in digestion and reduce the risk of bloating and constipation.

5. Boost Immunity:

Nuts and seeds contain several essential minerals like zinc and copper that help boost immunity. They promote the production of white blood cells, which fight infections and illnesses.

Conclusion

Nuts and seeds are a delicious and nutritious snack that offers several health benefits. Adding them to your diet can help reduce the risk of heart diseases, aid in weight loss, promote brain health and boost immunity.

Next time you’re at the grocery store, make sure to grab a pack of your favorite nuts and seeds. Your body will thank you for it!