Top health food nuts and seeds


Some of my absolute favorite snack foods that I like to always have on hand are nuts and seeds. We have mostly kept nuts around but now we are inviting more seeds in to accommodate the school’s *nut-free* policy.

Let’s have a peek at some of our top choices that we feel strongly contribute to our health and longevity.

10 Nutrients In Pine Nuts and Why You Need Them

Pine nuts are made up of a wide variety of nutrients. Each of these nutrients play a vital role in promoting overall health.

Here are 10 of those nutrients and why you need them:

  1. Vitamin E: Promotes the production of oxygen carrying red blood cells.
  2. Vitamin K: Essential for the formation of blood clots when you are injured.
  3. Manganese: Boosts hormone balance.
  4. Zinc: Supports the immune system and staves off illness.
  5. Iron: Promotes the transport and storage of oxygen in the blood.
  6. Magnesium: Provides structure to the skeletal system.
  7. Monounsaturated fats: Raises “good” cholesterol and lowers “bad” cholesterol.
  8. Antioxidants: Removes free radicals from the body, protecting it against cancer.
  9. Lutein: Prevents macular degeneration by helping our eyes filter UV light.
  10. Protein: Essential to build and repair muscle tissue as well as maintain blood glucose levels over time.

Pine nuts are an excellent way to add many nutrients to your diet. Doing so will promote overall health and add satisfying crunch to your meals. Enjoy pine nuts as often as you can to give your body a nutrient boost.

Macadamia Nuts: A Heart Healthy Option

Macadamia nuts are very high in fat and calories. Normally, that would be a bad thing. However, that is not the case. Despite their caloric content, they are actually very good for you and can lower “bad” cholesterol, while raising “good” cholesterol. The types of fat found in macadamia nuts are the same as those found in olive oil, a well-known heart healthy fat.

Studies show that consumption of macadamia nuts helps lower the risk of heart disease. In addition to its healthy fat content they are also loaded with protein, fiber, potassium, magnesium, zinc, vitamin E, carbohydrates, calcium, iron, copper, and selenium. Many of these vital nutrients keep the heart functioning properly.

Choosing to snack on macadamia nuts (soak them first) is a smart choice. That said, they are high in calories, about 200 per ounce, so if you are worried about weight management be sure to exercise proper portion control.

Hemp Seeds: Complete Nutrition From a Plant Based Source

Hemp seeds are nature’s perfect food. Just a single ounce packs 11 ounces of protein. They contain all of the essential acids found in more traditional protein sources. They are also chock full of Omega3 and Omega6 fatty acids.

They don’t contain any of the known allergens normally found in nuts and seeds. They also don’t contain high levels of THC, so there is no need to worry about getting high. They are rich in vitamins A, E, D, and B as well as sodium, calcium, iron, and fiber.

The nutritional punch packed into hemp seeds promotes a healthy heart, regulates blood pressure, boosts brain function, is great for the skin, promotes weight loss, aids digestive disorders, reduces the risk of cancer, and helps regulate blood sugar.

So toss some hemp seeds in your oatmeal, smoothies, or salads. It will give a nice crunch, help keep you satiated, and provide essential nutrition.

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A science enthusiast with a keen interest in health nutrition, Antonia has been intensely researching various dieting routines for several years now, weighing their highs and their lows, to bring readers the most interesting info and news in the field. While she is very excited about a high raw diet, she likes to keep a fair and balanced approach towards non-raw methods of food preparation as well. (