| Are you looking for some delicious, alternative dietary | | | | protein, and fiber content. They provide a 'full' feeling of |
| choices to replace those highly processed sugar, and | | | | satiety when combined with a full glass of water. |
| hydrogenated fat food snacks? If so, look no further | | | | Most nuts and seeds are high in calcium, magnesium, |
| than to nuts or seeds. Most people do not even | | | | and potassium. These minerals help to control blood |
| consider them, avoiding nuts or seeds, altogether, | | | | pressure, while their naturally high fiber content helps |
| because of their high fat and calorie content. While it is | | | | protect against colon cancer. |
| true that they are high in both, shunning them from | | | | As an example, of the nutritional powerhouse that can |
| your diet for these reasons, alone, will have you | | | | be found in nuts and seeds, a listing of the content in |
| missing out on a wide array of other important | | | | certain types of nuts and seeds is provided below for |
| nutrients. | | | | your information. One hundred grams equals, |
| Nuts and seeds, depending on the variety, are quite a | | | | approximately, a 3.5 ounce serving. |
| nutrient dense food. Nutritional research science | | | | Seeds: Pumpkin-100 g pumpkin seeds contain 29 g |
| studies are finding out, that people who eat 1 to 3 | | | | protein, 11.2 mg iron, and 1144 mg phosphorous. |
| ounces of nuts regularly have fewer risks of | | | | Sesame- 100 g of sesame seeds contain 26.4 g |
| developing heart disease, cancer, and lessens the | | | | protein, 12.6 mg vitamin B-3, 7.8 mg iron, 131 mg calcium, |
| severity of Alzheimer's and Parkinson's. | | | | and 10.3 mg zinc. Sunflower- 100 g sunflower seeds |
| These foods are healthy food snack choices, and | | | | are an excellent source of potassium and magnesium |
| although they are nutritious, some people may have a | | | | and contain 24 g protein, 7.1 mg iron, and 120 mg |
| hard time not over indulging on them. As with any | | | | calcium. Flax seeds- 100 g flax seeds contain 431 mg |
| other diet choice, healthy or unhealthy, moderation is | | | | magnesium, 831 mg potassium, and 112 g folic acid, not |
| the key. | | | | to mention its high omega-3 content. |
| There is a way, though, that you can improve upon the | | | | Nuts: Almonds- 100 g almonds contain 16.9 g protein, |
| nutritional aspect to eating them even further. Try | | | | 4.2 mg iron, 250 mg calcium, 20 mg vitamin E, 3.1 mg |
| eating them dry roasted. Avoid most commercially | | | | zinc, and 0.92 mg vitamin B-2. Cashews- 100 g |
| processed brands, which are slathered in several | | | | cashews contain 17.2 g protein, 60 micrograms vitamin |
| unhealthy varieties of processed polyunsaturated fats | | | | A, and 3.8 mg iron. Peanuts- 100 g peanuts contain 2.3 |
| like cottonseed, rapeseed, and soybean oils, and | | | | g protein, 2 mg iron, and 3 mg zinc. Pecans- 100 g |
| coated in nutrient deficient processed salt. | | | | pecans contain 9.2 g protein, a very high fat content of |
| While everyone may not have this convenience in their | | | | 71.2 g (of which, 60 percent is mono and 30 percent is |
| own backyard, Amish community bulk food stores are | | | | polyunsaturated), 130 micrograms vitamin A (also very |
| a wonderful resource for finding many different kinds | | | | high), 2.4 g iron, and 73 mg calcium. |
| of fresh, raw nuts and seeds. Roasting them does | | | | And, while there is definitely more nutritional content in |
| lessen the nutritional value slightly, but you can do this | | | | each one of those food sources listed above, |
| at home rather easily, and you will have a much | | | | nutritional research science is still discovering, and |
| healthier snack product afterwards. Coat the nuts or | | | | identifying, even more unique and natural food |
| seeds with a little coconut oil, sprinkle with sea salt, | | | | substances in all of our plant foods every day. |
| bake in the oven, and store in an air-tight container. | | | | One thing is for certain, we are all living through one of |
| Nuts and seeds are high in mostly monounsaturated | | | | the most interesting generations to date. For the first |
| fat and, to a lesser degree, polyunsaturated fat. They | | | | time in history, man's curiosity has him seriously |
| are also good sources of antioxidant vitamins, minerals, | | | | investigating the perfect union nutritional path nature |
| phytochemicals, fiber, and cholesterol lowering | | | | intended all of us to strictly follow. |
| phytosterols. | | | | What is being learned today, about eating beneficial |
| When choosing to add them for health conscious | | | | plant foods in their truest and unadulterated forms, will |
| reasons, to your existing diet, don't consider them as a | | | | help future generations wipe out many modern |
| fix-all approach for poor eating habits. Look at them as | | | | diseases that are, now, plaguing most modern cultures. |
| a replacement therapy tool, in getting rid of the | | | | Although this one aspect, alone, is not the complete |
| processed fatty meat snacks, other fried foods, and | | | | answer to all of modern society's health care woes, |
| sugar laden treats out of your diet. Nuts and seeds | | | | these new nutritional discoveries being uncovered |
| can help you with weight management issues, | | | | today will definitely help more people lead healthier and |
| because of their high percentage of healthy fats, | | | | happier lives tomorrow, in body, mind, and spirit. |