If you plan to go on a diet, you might want to consider incorporating raw foods into your dietary plan. There is a vast array of raw food to choose from, including fresh fruits, vegetables, nuts and seeds, grains and legumes, eggs or dairy, meat or fish, and a lot more. Choosing nuts and seeds as a part of your raw food diet would be a great option.
Nuts and seeds are rich in macronutrients, vitamins, minerals, and healthy fats. They help regulate body weight and burn energy. If you want something that has protective effects against heart disease, nuts and seeds are the answer since they contain unsaturated fats and are a great source of nutrients, including magnesium, selenium, and vitamin E.
Nuts
Nuts are high-fat seed kernels enclosed by a hard shell that is often used in cooking or being eaten as a snack. They are a great source of many nutrients and are excellent foods to eat when you’re on a low-carb diet. Eating nuts help lower LDL or “bad” cholesterol as they are a good source of healthy fats and are low in saturated fats. They also contain phytosterols compounds that help in lowering blood cholesterol, in addition to also being high magnesium—which deficiencies have been known to cause insomnia, anxiety and migraines.
Some nuts actually have a higher content of nutrients than the others, So if you want to incorporate nuts into your diet, here is a list of nuts that you might consider including:
Almonds
Almonds are arguably one of the most popular and most consumed nuts. They are the most packed with nutrients and are rich in fiber, protein, healthy fats, and vitamin E. Almonds are a great source of fiber that helps in digestion and could even fight off illness. The best way to eat almonds is to remove its skin and soak it, although it is beneficial in whatever way you use them. A gentle reminder, though, that you only need to take at least 8-10 almonds a day.
Cashew Nuts
Cashews are rich in copper, iron, magnesium, phosphorus, and zinc. They contain beneficial plant compounds, specifically antioxidants, that neutralize free radicals, which are damage-causing molecules. This helps reduce inflammation and increases the body’s ability to protect itself from diseases. Cashew nuts shouldn’t be consumed in large quantities because it could lead to kidney damage and other chronic health problems. In fact, cashews are safer to eat when roasted than consumed raw, but remember to do it without adding extra oils and unsalted.
Hazelnut
Hazelnut’s popularity seems to grow significantly with the appearance of hazelnut-flavored bread spreads and chocolate in food markets and departmental stores. For vegetarians trying to lose weight, these nuts rich in protein would be a great help. Aside from weight loss, hazelnuts are also good for keeping the skin healthy and delaying aging signs.
Walnuts
Walnuts contain omega-3 fatty acids that are responsible for suppressing one’s hunger and stimulate weight loss. They have a considerably high amount of polyunsaturated fats that are great for losing weight. According to studies, walnuts are great at reducing not just LDL or “bad” cholesterol but also your overall body cholesterol.
Peanuts
These nuts are rich in macronutrients like fiber and protein. They also contain healthful fats, and the combination of these and the macronutrients make a person feel fuller for a longer time. The healthy fats in peanuts are monounsaturated and polyunsaturated that, when consumed, lowers the blood cholesterol level and reduces the risk of heart diseases and even stroke. Peanuts also contain saturated fats that doctors link to cardiovascular diseases when overeaten, so it’s best to eat them in moderation.
Seeds
Nuts are often paired with seeds since both have almost similar nutritional values. Just like nuts, they also help reduce cholesterol and blood pressure. Seeds are also considered as little superfoods and are excellent sources of essential nutrients to our health.
There’s also a wide array of seeds available for consumption, but these are some with the most health benefits:
Sunflower Seeds
Sunflowers are not just beautiful-looking flowers. They also produce seeds that are beneficial to our health. Sunflower seeds contain vitamin B-6 and thiamin that are responsible for maintaining a healthy metabolism.
Flax Seeds
These are the best sources of omega-3 fatty acids, along with fiber and heart-healthy fats. The fiber present in flax seeds called lignans, according to studies, could prevent certain types of cancer and reduces LDL or the “bad” cholesterol in our bodies. All these nutrients, however, are indigestible by our bodies unless the seeds are broken down.
Pumpkin Seeds
Pumpkin seeds are popular across the world as a snack. They are small but are nutrient-packed. These green-colored seeds are rich with vitamin K strengthening the bones and promoting healthy blood clotting. Pumpkin seeds also help reduce weight and boost the body’s metabolism.
Although nuts and seeds are high in energy and fats, studies show that they actually promote weight loss and not weight gain. Both are raw foods that you can add to your diet. They contribute a lot of health benefits to your body, like fighting off certain illnesses, and aids in keeping the body in its best condition. So choose carefully and use the provided information to decide which nuts and seeds you would incorporate into your diet.