OH NUTS! (AND SEEDS) - THE SUPER-FOOD SNACKS
Most nutritionists agree that Super-foods:
1) are nutrient-rich
2) are beneficial for health on several fronts
3) help promote overall well-being in mind and body
Based on those three factors, there is no doubt that nuts and seeds are true super-foods that can help you on your quest to health. Here’s why!
•They are chock full of minerals
•They contain high fiber
•They are a good source of healthy fats
•They contain loads of protein. A half cup of mixed nuts like the ones described below contains about 13 grams of protein.
•They contain phyto-nutrients like flavonoids and other antioxidants
•They may help prevent “metabolic syndrome.”
•They may help prevent chronic disease
•They may help you live longer!
Here is a list of several of the best nuts and seeds to consume for a vital life:
-𝗪𝗮𝗹𝗻𝘂𝘁𝘀. Walnuts contain high amounts of vitamin E, which has been known to help your heart.
-𝗔𝗹𝗺𝗼𝗻𝗱𝘀. Almonds help stabilize blood sugar and are alkalizing to the body. They are also a good source of naturally-derived calcium as well as magnesium. Some studies, including a 2017 study on colon cancer cells, have also shown that almonds may have anticancer properties as well.
-𝗖𝗮𝘀𝗵𝗲𝘄𝘀. Like almonds, cashews are also very high in magnesium. They are a great source of Omega 3 fatty acids, which help the brain, and have been proven to reduce LDL cholesterol levels.
-𝗠𝗮𝗰𝗮𝗱𝗮𝗺𝗶𝗮 𝗻𝘂𝘁𝘀. Macadamia nuts are a great source of monounsaturated fat. They also contain thiamine, calcium, selenium and phosphorus. They are also a great source of potassium, a mineral that many people in the United States are deficient in. They are a perfect nut for a Ketogenic approach.
-𝗣𝗶𝘀𝘁𝗮𝗰𝗵𝗶𝗼 𝗻𝘂𝘁𝘀. Similarly to almonds, pistachios may improve cholesterol levels — eating 2–3 ounces (56–84 grams) of pistachios a day may help increase "good" HDL cholesterol. Pistachio nuts appear to have beneficial effects on heart disease risk factors when eaten in quantities of more than one ounce (28 grams) per day. They’re a great source of fiber, protein, and magnesium.
-𝗣𝘂𝗺𝗽𝗸𝗶𝗻 𝘀𝗲𝗲𝗱𝘀. Pumpkin seeds are great as an on-the-go protein source. They also contain high amounts of zinc, Omega 3 fats, and tryptophan (for a good night’s sleep). Studies have linked pumpkin seed consumption with help for diabetes, heart and liver health and hormonal balancing for both men and women.
-𝗖𝗵𝗶𝗮 𝘀𝗲𝗲𝗱𝘀. They are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium. Chia seeds can be eaten cooked or raw, but they should be added to another food or soaked before eating. Mixed with water, they can replace egg in vegan cooking.
-𝗙𝗹𝗮𝘅-𝘀𝗲𝗲𝗱. Studies have shown flax-seed may help reduce the risk of heart disease, cancer, stroke, and diabetes. Flax-seed is full of Omega 3 fats and both soluble and insoluble fiber. Flax-seed contains 75 to 800 times more lignans than other plant foods. Lignans are a type of plant compound known as polyphenols.
Always make sure that you get raw (not roasted), organic nuts and seeds, grown in your local area or tested for safety if possible to avoid mold toxicity and rancidity that can occur when they sit in storage too long.
You may have to invest a little more time and money into finding the best products, but in the long run it will be oh-so worth it!
𝗡𝘂𝘁𝘀, 𝘀𝗲𝗲𝗱𝘀 𝗮𝗻𝗱 𝗮𝗹𝗹𝗲𝗿𝗴𝘆-
All tree nuts, peanuts and seeds have the potential to cause acute allergic reactions particularly in young children. Acute allergic reactions can be life-threatening. Unlike many other allergies where children seem to grow out of it, peanut allergies tend to persist into adulthood.
It is important for people with nut and seed allergies to read the label of products to check nuts and seeds are not present and beware of products stating ‘may contain traces of nuts and/or seeds.’
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