Nuts & Seeds for Life on the Go
When I'm on the go I'm looking for quick, easy, and nutrient dense foods. Nuts and seeds have been my go-to because they give my body what it needs in a compact form. Not only are these little guys jam-packed with nutrients, but they are a simple addition to any meal!
Start with just a few varieties and then branch out from there (as you know I like easy steps!). The main seeds that I use are Flax, Chia, and Quinoa (Quinoa is more like a grain, but you can also get it puffed from natural food stores and sprinkle it onto foods like a seed). Overall these seeds give my body essential Omega-3 Fatty Acids, Fiber, and Protein! Some amazing nuts for your health are Walnuts, Almonds, and Peanuts... remember when purchasing avoid salted and flavored versions because it's easier to control your sodium intake when you season yourself! Nuts are a great way to give your body antioxidants, vitamins, and lower your LDL (bad) Cholesterol, not to mention they help protect your body against free radicals that cause diseases. See below for a nutritional breakdown.
Nuts and seeds can be added to smoothies, salads, sauces, trail mix, granola, parfaits, baked goods, and more... Just experiment! (I use them in all of the above!) Leave a comment below with your own ideas, I'd love to hear them. :)
To start you off, here are the top three seeds that I use and why they're good for you:
Flax Seeds
- High in Omega-3 fatty acids (essential for your body to function properly)
- A complete Protein (meaning they contain all of their essential amino acids)
- High in Fiber
- Lowers Cholesterol
- Good for digestive health
- Reduces inflammation in the body
Chia Seeds
- One of the richest sources of omega-3 fatty acids
- High in Fiber
- High in Protein - one of the highest plant-based sources of complete protein (contains all essential amino acids)
- High in Antioxidants
- Helps maintain digestive health
- Balances blood sugar
- Promotes a feeling of fullness - the seed absorbs several times its volume in water
- Raises energy levels
Quinoa
- High in Protein - a complete protein (contains all essential amino acids)
- Rich in Fiber
- High in Iron
- Good source of Calcium
- Increases energy & stamina
- Lowers Cholesterol
- Internal cleaner and detoxifier
Top three nuts that I incorporate in snacks and meals and why they're good for you:
Walnuts - Best Nut for your Heart
- Walnuts contain the most ALA Omega-3 fatty acids of all the nuts
- High in Antioxidants
- Great source of vitamin E, selenium, and magnesium
- Lowers LDL (bad) Cholesterol
- Reduces inflammation in the body
- Lowers blood pressure
Almonds - Best Nut for your Diet
- High in Manganese
- Loaded with protein, fiber, calcium, magnesium, potassium, vitamin E and other antioxidants and phytochemicals
- High in Monounsaturated fats (healthy fat)
- Lowers LDL (bad) Cholesterol
- Research shows that eating Almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating
Peanuts - Best Nut for your Brain
- Peanuts are not actually nuts; they are legumes, making them a part of the bean family - however they offer many great nutritional benefits similar to other nuts!
- High in Antioxidants
- Very good source of Monounsaturated fats (healthy fat)
- Good sources of vitamin E, niacin, folate, protein and manganese
- Lowers LDL (bad) Cholesterol
- Lowers the risk of cardiovascular and coronary heart disease
Sources: www.whfoods.com and www.livestrong.com
