Nuts and seeds are not only nutritious but they’re also filling. Eating them as snacks can reduce your total daily calorie intake. In fact, eating nuts has many benefits, one study conducted on over 80,000 women found that those who ate nuts each week had a 25 percent less chance of developing gallstones. Unfortunately, most people don’t eat enough nuts and seeds. Here are 8 nuts and seeds you should eat every day to lose weight and maintain good health.
1. Pumpkin seeds
Pumpkin seeds have many health benefits like fighting anxiety and depression, reducing risk of cancer and heart disease, and they can improve your immune system. After eating pumpkins, which are super-healthy by the way, rinse the seeds, and roast them in the oven.
Almonds are tasty and very filling. But they’re also high in calories, one almond has 7 calories. So only eat a handful a day. This nut is filled with nutrients like calcium, copper, potassium, irons and vitamins.
These nuts originally come from brazil, but now they’re planted in more than 30 countries. Cashews are an excellent source of copper, manganese, phosphorus, and magnesium. And as you may know, magnesium deficiency can increase risk of cancer and heart disease.
Taking 1 or 2 tablespoons of flaxseeds can improve digestion, enhance weight loss, improve cardiovascular health, reduce joint pain and so on.
5. Chia seeds
You probably know a lot about this superfood. It’ll improve your digestion, reduce risk of diseases, reduce inflammation, reduce overeating and much more. Aim to eat 15 grams of chia seeds each day.
6. Pine nuts
Pine nuts can lower your cholesterol, improve heart health, boost energy, improve eye health and reduce appetite. These nuts are the perfect snack, eat 2 or 3 tablespoons to keep hunger at bay.
7. Sesame seeds
These seeds are rich in oil which is resistant to rancidity. But they can cause migraines and stomach upsets if overeaten. Sesame seeds prevent the liver, reduce risk of diseases, and so on.
8. Brazil nuts
Research shows that Brazil nuts prevent cancer, especially breast cancer. Eating half a cup of brazil nuts will keep you healthy. This nut also has other health benefits like managing arthritis, fight anemia and lower cholesterol.