Jakarta –
Nuts and seeds are plant foods that are good for regular consumption. Of the many types available, nutritionists reveal the 5 best. Here’s the list.
Apart from fruit and vegetables, plant foods also include a variety of nuts and seeds. Both have unique nutritional profiles that help nourish the body.
At first glance, nuts and seeds look similar. But actually they are different.
Collect South China Morning Post (24/1/2024), grain is actually a seed which is the beginning of a plant. Inside the grain is the endosperm, a rich source of nutrients for the growing plant.
Meanwhile, nuts, including popular ones such as hazelnuts and chestnuts, are the seeds of edible fruits. The flesh of the fruit is not eaten.
But not all nuts are real nuts. Some types of nuts are the seeds of fruits. For example Brazil nuts, almonds and cashews.
There are many different types of nuts and seeds, but one thing is certain, they are all healthy. Hong Kong nutritionist, Sandra Carvajal, reveals the reasons why nuts and seeds are healthy for the body.
Nuts and seeds are sources of minerals and healthy fats
First, nuts and seeds are nutrient-dense foods that help keep you feeling full longer. They are rich in minerals that the body needs to carry out its various functions.
Nuts and seeds are also a source of healthy fats which makes their consumption good for heart health. It even helps lower bad cholesterol levels.
Another benefit, nuts and seeds are a good source of antioxidants to fight various body inflammations. Eating a handful of nuts or seeds will provide a strong energy boost with the content of protein, fiber, vitamins, calcium and omega 3 oils.
Differences in nut and grain nutrition
According to Carjaval, nuts and seeds have similar macronutrient content (protein, carbohydrates and fat). However, they differ in mineral and vitamin content.
Peanuts and almonds, for example, are known to be high in vitamins C and B3. Meanwhile, pistachios contain vitamin A, cashews contain vitamin B, and almonds are rich in vitamin B2.
In terms of minerals, almonds, cashews, and pine nuts are high in magnesium. Then pistachios, almonds, chestnuts, hazelnuts and peanuts have higher potassium content. This is different from chia seeds and flax seeds, which are known to be rich in iron.
Because of this diversity in nutritional content, Carjaval recommends consuming a variety of nuts and seeds every day. The amount is 30 grams or about a handful in an adult’s hand.
So what are the healthiest nuts and seeds? Read on the next page.
(adr/go)
2024-01-27 22:00:45
#Healthiest #Nuts #Seeds #Nutritionists
