Nuts and seeds are full of a wide variety of micronutrients, including antioxidants, vitamins and minerals.
In addition, the regular consumption of nuts and seeds brings an important supply of proteins to the body. These are broken down into amino acids: non-essential, which the body produces by itself, and essential, which you have to get from the food you eat. It is recommended that you take 10% and 35% of your daily calories from protein, for the feeling of satiety, blood glucose stabilization and a low body mass index.
Pumpkin seeds
Protein: 8 grams per 28 grams
Rich in magnesium and tryptophan, they can be consumed close to bedtime and help you fall asleep faster and wake up more rested.
Pumpkin seeds can prevent cancer and fight against diseases. What are their benefits and how can they be consumed
Common nuts
Protein: 4 grams per 28 grams
They are also called Romanian walnuts and they are the ones we know from childhood. If you don’t eat them too often, you should change that, especially since they are available to everyone. They have an antioxidant and anti-inflammatory impact that can have positive effects on cognitive function. You can use them for a crunchy texture in your morning oatmeal.
Hemp seeds
Protein: 9 grams per 30 grams
They contain anti-inflammatory fats and omega-3 fatty acids. They do not have a pronounced taste and can be added to yogurt for breakfast or in the composition of a banana bread cake, for example.
Superfoods: why you should eat hemp seeds
Flaxseed
Protein: 5 grams per 28 grams
They are also rich in fiber (almost 8 grams of fiber in 28 grams – about 3 tablespoons). You can mix them in yogurt, oatmeal or incorporate them into doughs such as cake, muffins, pancakes or bread.
Brazilian nuts
Protein: 4 grams per 28 grams
They are a rich source of many nutrients, especially vitamin E and the mineral selenium, which is beneficial in preventing thyroid disorders.
Why you should eat two Brazil nuts a day
Sesame seeds
Protein: 5 grams per 30 grams
They are used in both sweet and salty dishes, offering a special aroma. It represents an important source of phyto-nutrients, antioxidants, vitamins and dietary fiber.
2024-01-21 05:47:58
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