NUTS & SEEDS
Almond flour, almond milk, almond butter, almond yogurt – the list of ways you can enjoy this tasty and nutritious treats goes on and on! Almonds feature of a variety of health benefits; cholesterol reduction is probably its most celebrated health benefits, though almonds also boast healthy unsaturated fatty acids, fiber and antioxidants. They are also low in saturated fatty acids and high in protein. Incorporating more almonds into your diet can help improve your heart health, support healthy brain function, promote healthy skin, regulate blood sugar levels and aid in weight management.
Nutritionals
Fiber
Protein
Manganese
Magnesium
Vitamin E
Unsaturated Fatty Acids
Phosphorous
Health Benefits
Great for weight management
Lowers cholesterol
Promotes cardiovascular health
Supports healthy brain function
Regulates blood sugar levels
Aids in digestive health
Maintains healthy skin
Brazil Nuts
Brazil Nuts are packed with selenium; in fact, it is the number 1 food source on the planet for it. Selenium has a slew of health benefits, including increased immunity, defense against free radical damage and inflammation, and healthy metabolism maintenance. Selenium has also been linked to a reduced risk in cancer, helps regulate thyroid function, boosts fertility, and even helps reduce asthma symptoms. Brazil nuts are also rich in other minerals such as magnesium, copper and phosphorous. Brazil nuts have also been shown to lift your spirits – there's something to smile about!
Nutritionals
Selenium
Protein
Magnesium
Copper
Phosphorous
Thiamine
Health Benefits
Helps fight inflammation
Promotes cardiovascular health
Boosts fertility
Regulates thyroid function
Anti-carcinogenic properties
Reduces asthma symptoms
Mood lifter
Cashews
Cashews aren't just delicious – they're great for you too. These little nuts aren't actually nuts though; they are seeds of the bitter-tasting cashew apple. Often found in trail mix, cashews are rich in unsaturated fatty acids and numerous other beneficial compounds, including plant-based protein; dietary fiber; minerals like copper, zinc and magnesium; plus antioxidants in the form of phytosterols and phenolic compounds.
Nutritionals
Protein
Copper
Magnesium
Phosphorous
Zinc
Manganese
Vitamin K
Iron
Health Benefits
May help prevent gallstones and migraines
Supports healthy brain function
Anti-carcinogenic properties
Helps maintain healthy skin
Great for weight management
Promotes heart health
Aids in digestion
Hazelnuts
Hazelnuts, also known as filberts, are a sweet flavored nut that contains a variety of vitamins, minerals, protein, fiber and healthy fats. They have a high amount of vitamin E in addition to B vitamins, including folate. Vitamin E is important in maintaining healthy skin, hair and nails. The B vitamins are important in proper cell and energy metabolism. Hazelnuts do have a higher caloric value than many other nuts, but in moderation, these nuts can help aid in weight management due to their mixture of protein and fiber that helps you feel fuller for longer.
Nutritionals
Vitamin E
B Vitamins
Protein
Fiber
Folate
Potassium
Calcium
Magnesium
Health Benefits
Helps regulate healthy blood pressure
Aids in digestive health
Good for weight management
Promotes healthy skin, hair and nails
Peanuts
Aww, nuts! Peanuts aren't actually nuts! Botanically, these tasty treats are considered legumes. Although a classic treat for a baseball game, peanuts are often shied away from because of their high fat content. However, in moderation, the healthy fats that raw peanuts offer have actually been linked to better heart health. Peanuts contain more than 30 essential vitamins and minerals, including vitamin E, niacin, folate and manganese. Protein is also abundant in peanuts, making it a filling snack.
Nutritionals
Protein
Folate
Vitamin E
Magnesium
Copper
Manganese
Fiber
Healthy Fats (monounsaturated fats)
Niacin
B Vitamins
Phosphorous
Health Benefits
Promotes cardiovascular health
In moderation, great for weight management
Anti-carcinogenic properties
Aids in digestive health
Can help lower cholesterol
Pecans
Not just for pies, pecans are packed with healthy fats, minerals and protein that are equipped to help you manage your weight, keep your energy up, reduce inflammation and boost your brain function. Although most people think that a low-fat diet is the best way to live a healthy lifestyle, the healthy fats found in pecans are powerful in antioxidant production, inflammation reduction and simply provide a great-tasting addition to many dishes.
Nutritionals
Copper
Healthy Fats
Protein
Fiber
Manganese
Thiamine
Health Benefits
Helps maintain high energy
Good for weight management
Contributes to heart health
Reduces inflammation
Boosts brain function
Strengthens bones
Pine Nuts
Pine nuts are the edible seeds of pine trees, and have been used a food source in North America for over 10,000 years. Although they are fairly high in calories (191 calories per ounce), they are still worth adding to your diet because they are an excellent source of vitamins and minerals. For example, pine nuts provide generous amounts of both Vitamin K and Vitamin E, both of which promote a healthy cardiovascular system. Pine nuts are also a great source of manganese, zinc, iron and magnesium, which help maintain your body's hormonal balance, support your immune system, help the body create energy, and strengthen bones.
Nutritionals
Vitamin E
Vitamin K
Manganese
Zinc
Iron
Magnesium
Protein
Fiber
Health Benefits
Supports immune system
Promotes cardiovascular health
Strengthens bones
Maintains hormonal balance
Supports digestive health
In moderation, helpful with weight management
Pistachios
Nutrient-dense pistachios reign supreme when it comes to healthy snack ideas for those looking to manage their weight. A member of the cashew family, pistachios are packed with protein, fiber, B vitamins (especially Vitamin B6), various minerals, healthy fats and fatty acids. Pistachios have linked to better eye health; the lutein and zeaxanthin in this little green nuts may help slow the development of age-related macular degeneration and cataracts. Eating pistachios may help you lower cholesterol, support heart health, regulate blood sugar levels, and aid digestion.
Nutritionals
Protein
Fiber
Vitamin B6
Thiamine
Copper
Potassium
Magnesium
Iron
Zinc
Calcium
Folate
Vitamin E
Vitamin K
Healthy Fats
Health Benefits
Promotes a healthy heart
Regulates blood sugar levels
Aids digestion
Boosts eye health
Lowers cholesterol
Great for weight management
Walnuts
Walnuts come in 2 different varieties – English and Black – and can be bought raw or toasted. Like many other nuts, walnuts are rich in fatty acids, protein and fiber, as well as a variety of vitamins and minerals. The monounsaturated and polyunsaturated fatty acids found in walnuts have been shown to decrease bad cholesterol. Walnuts can also be a great snack for weight management, stronger bones, and stronger heart health.
Nutritionals
Omega-3 Fatty Acids
Vitamin E
Manganese
Magnesium
Copper
Protein
Vitamin B6
Iron
Phosphorous
Fiber
Health Benefits
Lowers cholesterol
Promotes cardiovascular health
Strengthens bones
Good for weight management
Aids digestion
Chia Seeds
A very tiny seed that packs a very big punch. From energy powerhouse to digestive tract workhorse, chia gets the job done. Next to flax seeds, they are the highest source of omega-3 fatty acids. Chia seeds are also rich in fiber and protein, along with good amounts of various vitamins and minerals, including calcium, phosphorous, vitamins A, B, E and D, iron and manganese. Chia seeds have also been shown to support healthy skin, promote heart health, boost energy and metabolism, strengthen bones, help with weight management, and prevent dehydration. Try sprinkling some onto your yogurt, salad or blending into a shake for a boost of antioxidants!
Nutritionals
Fiber
Protein
Calcium
Phosphorous
Vitamin A
Vitamin B
Vitamin E
Vitamin D
Iron
Manganese
Omega-3 Fatty Acids
Health Benefits
Helps keep you hydrated
Aids digestion
Great for weight management
Promotes a healthy heart
Supports healthy skin
Boosts energy and metabolism
Strengthens bones
Boosts immune system
Flax Seeds
Flax is valued for its nutritional sources of fiber, lignans, and fatty acids. Lignans are compounds converted into biologically active phytoestrogens by bacteria that normally reside in the human intestine. Evidence points to reduce cancerous growths, especially in breast and prostate regions. It also contains linolenic acid, a healthy fatty acid essential for humans that is difficult to come across in common diets. Although flax oil is beneficial to one’s health, raw or ground flax seeds are much more potent than flax oil.
Nutritionals
High content of linolenic acids-Omega-3 Fatty Acids
Rich in lignan- a type of phytoestrogen (antioxidant)
Good source of fiber
Health Benefits
Relieves pain and inflammation
Strengthens immunity
Cleans the heart and arteries
Lowers cholesterol and blood pressure
Hemp Seeds
Hemp Seeds are the most nutritious seed in the world. Hemp Seeds are a complete protein. They have the most concentrated balance of proteins, essential fats, vitamins and enzymes combined with a relative absence of sugar, starches and saturated fats. Hemp Seeds are one of nature's perfect foods - a Super Food. This is one of the most potent foods available, supporting optimal health and well being, for life. Raw hemp provides a broad spectrum of health benefits, including: weight loss, increased and sustained energy, rapid recovery from disease or injury, lowered cholesterol and blood pressure, reduced inflammation, improvement in circulation and immune system as well as natural blood sugar control.
Nutritionals
Protein
Vitamin E
Health Benefits
Excellent source of essential fatty acids including Omega 3, 6 and GLA in the perfect balance.
More digestible protein than meat, whole eggs, cheese, human milk, cows milk or any other high protein food
Can be eaten by those unable to tolerate nuts, gluten, lactose or sugar; there are no known allergies to hemp foods.
Pumpkin Seeds
Pumpkins Seeds also known as “Pepitas” have a chewy texture and a sweet and nutty taste. They are best known during the fall as a traditional roasted snack, however, they are a wonderfully healthy snack for all year packed with vitamin, minerals and monounsaturated fats.
Nutritionals
Phosphorus
Magnesium
Iron
Manganese
Zinc
Cooper
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B3
Protein
Monounsaturated fats
Phytosterols
Health Benefits
Promotes prostate health (fatty acids, zinc, phytosterols)
Helps to lower cholesterol
Aids in maintaining bone mineral density
Sesame Seeds
Sesame Seeds are small seeds traditionally used in Asian cooking that grow on pink and white flowers. The seeds vary in color from white to dark brown. They are packed with nutrients, low in carbohydrates and cholesterol free. Sesame seed oil, extracted from sesame seeds, is rich in rich in monounsaturated and polyunsaturated acids and low in saturated fats making it a great oil for salads and traditional Asian dishes.
Nutritionals
Protein
Lignans
Fiber
Monounsaturated Fats
Vitamin B1
Vitamin B2
Cooper
Magnesium
Iron
Zinc
Calcium
Phytic Acid
Health Benefits
Helps to lower cholesterol
Aids in digestion
May promote lactation in nursing mothers
Sunflower Seeds
Sunflowers are known for their vibrant beauty, but the seeds within the flower, unknown to many, are a powerful food source. The seeds actually contain a source of plant sterols that block cholesterol absorption. The low levels of saturated fat and high monounsaturated fat makes sunflower seeds an excellent healthy snack.
Nutritionals
Protein
Vitamin E
Magnesium
Selenium
Folic Acid
Fiber
Health Benefits
Can lower levels of cholesterol
Reduces the risk of heart attack and stroke
Contains anticancer properties
Regulates nerve and muscle tone
Source: https://www.swiig.com/swiig-life/food-for-life/whole-foods-the-basics/nuts-seeds