NUTS AND SEEDS

NUTS AND SEEDS

BENEFITS

  • Rich in vitamin E and potassium.
  • Most are high in minerals, including calcium, iron, magnesium, and zinc,
  • Many are good sources of folate, niacin, and other B vitamins.
  • A good source of protein, especially when combined with legumes.

DRAWBACKS

  • High in fat and calories.
  • Oils quickly turn rancid when exposed to oxygen.
  • Common allergy triggers.
  • May cause choking in children and people with swallowing problems.
  • The molds in peanuts and other nuts may produce cancer-causing aflatoxins

NUTRITIONAL VALUE

Most nuts nad seeds are a rich source of vitamins especially folate, B vitamins and vitamins E; minerals such as iron, calcium selenium, magnesium, manganese, phosphorus, zinc, and porassium; fiber; essential fatty acids; plant compounds such as flavonoids; and plant sterols.

Certain nuts are higher in certain nutrients a half-cup serving of almonds, peanuts, pinenuts, pistachios, or sunflower seeds, for in stance, provides more than 500 mg of potassium, more than is in a whole banana. 

A 1-oz (30g) serving of almonds provides almost 50 percent of the Recommended Dietary Allowance (RDA) of vitamin E and similar serving of hazelnuts, about 30 percent. Nuts and seeds are one of the best food sources of vitamin E, an important antioxidant that enhances the immune system, protects cell membranes, and helps make red blood cells.  A half cup of almonds contains 3 mg of iron; pistachios have 2 mg Pumpkin, sesame seeds, and flax are also good sources, A cup of almonds has 400 mg of calcium, more than is found in a cup of milk. 

DID YOU KNOW ? 

PEANUT BUTTER MAY HELP YOU LOSE WEIGHT

Researchers at Purdue University tested various snack foods including unsalted peanuts, other nuts, and rice cakes, They founds that following a peanut or peanut butter snack,  people's hunger was reduced for two and half hours. with other snacks hunger returned within a half hour. Interestingly, the peanut snackers adjusted their calorie intake spontaneously and did not add extra calories to their daily diet. Furthermore, there was a positive change in the fatty-acid profile of the diet reflecting  the good-quality fats (mono unsaturated)found in the peanuts.

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