13 Most Beneficial Nuts and Seeds It’s Better to Eat Every Day to Stay Healthy

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Nuts and seeds have always been popular in many different cultures as snacks or as food ingredients. Scientific research proves that these products are an important part of a healthy diet. If you eat at least some of them regularly, your body will feel a lot better.

Bright Side has collected the most popular and useful nuts and seeds that prove their effectiveness in fighting diseases and in their prevention.

1. Flax seeds

According to research, flax seeds are a great thing for health because their chemical composition works in several directions at the same time.

The chemicals that flax seeds contain are natural hormones called phytoestrogens. They are effective against cancer tumors, especially breast cancer or prostate cancer.

The fiber that flax seeds contain covers the stomach and prevents inflammation.

One tablespoon of mashed seeds contains almost 2 grams of omega-3 fats that have a positive effect on the cardiovascular system.

2. Sesame seeds

The composition of these seeds decreases the blood pressure that prevents strokes, heart attacks, and kidney failure.

The antioxidants that sesame seeds contain in huge amounts are found in hardly anything else. These chemicals lower the cholesterol in the blood.

The high amount of oils in the seeds improves the condition of skin, hair, and nails.

3. Pumpkin seeds

They contain a huge amount of arginine. This amino acid helps to dilate the blood vessels and improve the blood flow which prevents hypertension.

Despite the fact that these seeds have a lot of calories, they contain a lot of protein that is easily absorbed by the body and that normalizes the sugar level in the blood.

The high amount of vitamins A and E, which are responsible for the elasticity of the skin, explains why pumpkin seeds are so popular in the cosmetic industry.

4. Almonds

Almonds normalize the lipid level in the blood and reduce the risk of cardiovascular diseases in patients with diabetes.

Almonds used as a snack or before regular meals lower the level of fat in the body. Because it is an alternative for animal protein, it gives you a sense of being full, so the chance that you overeat is lower.

5. Walnuts

The walnut is popular all around the world and has a long list of useful minerals. They lower the risk of cardiovascular diseases and coronary heart disease.

They are effective at minimizing the symptoms connected with age-related disorders.

The tocopherol that the walnut contains protects men from prostate cancer.

6. Sunflower seeds

Sunflower seeds contain sulfur-rich proteins are good for the muscle and bone tissue.

They are also good for their antioxidant, antimicrobial, and anti-inflammatory effects.

They are successfully used to prevent bronchial and lung infections.

7. Pistachios

Compared to other nuts, pistachios contain a lot less fat and calories but they have the highest level of acid, potassium, and carotenoids — the chemicals that have the antioxidant and anti-inflammatory effects.

Pistachios used as a snack can help you control your weight because you will not feel as hungry.

8. Cashews

Cashew nuts contain a lot of iron that is necessary to prevent anemia. They are also very useful at normalizing the level of sugar in the blood for people with diabetes.

Intellectual workers need this product because these nuts contain phosphorus and thiamine which help you avoid getting tired quickly.

The anti-inflammatory effect of cashews helps to protect the body from the flu and helps the body build a stronger immune system.

9. Hazelnuts

Hazelnuts are rich in vitamin B which helps make bones and muscles stronger and improves the work of the immune system.

The organic acids block the increase of cholesterol levels in the blood, preventing the development of cardiovascular diseases.

10. Peanuts

This is one of the most popular nuts on our list. Polyphenol helps to protect the cells of the body from harmful free radicals, helping us to stay young.

Linoleic acid lowers the cholesterol level in blood and prevents sclerosis.

This product is good for a diet. They kill hunger for a short time and help us to substitute one regular meal.

11. Brazil nuts

Thanks to their high amount of fiber and their cleaning effect on the intestines, this nut improves digestion.

Selenium helps to produce the cells that are responsible for the immune system of the body.

Unsaturated fats in brazil nuts decrease the level of sugar in the blood dramatically, protecting the body from diabetes and atherosclerosis.

12. Pecans

Because this nut has a lot of calories, it can give us a lot of energy. The vitamin E in it helps to protect the body from the negative effect of the environment and solar radiation.

The vitamin B that pecans contain in large amounts improves the condition of nails, skin, and hair.

The chemical composition of the nut helps to regulate testosterone levels and is good for the reproductive system.

13. Chia seeds

These tiny seeds can have a positive effect on the human body.

The fatty acids, like omega 6 and omega 3, that are necessary for the workings of the heart and the vessels ,lower the level of cholesterol and prevent the appearance of clogs in vessels.

The seeds are very good for women, especially during the climax. The vitamin B protects the body from skin diseases.

So, if you eat any of the products from this list, you will definitely have a positive effect on your body. All you have to do now is choose the ones you like in terms of flavor.

Also, don’t forget that most nuts and seeds have a lot of calories and that it’s important to stay within the norms — not more than 30 grams per day.

Which of the nuts and seeds do you eat regularly? How useful do you think they are? Tell us in the comment section below!

Please note: This article was updated in May 2022 to correct source material and factual inaccuracies.
Preview photo credit depositphotos.com


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