Include Nuts And Seeds In The Diet To Stay Healthy

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Several studies show that eating nuts improves cardiovascular health and thus reduces the risk of mortality from cardiovascular disease.

A new international study, including 123,329 participants aged 35 to 70 and from 16 countries, published in the American Journal of Clinical Nutrition, confirms this correlation.

This observational study establishes an association between nut consumption and reduced mortality. Its main conclusion is that, regardless of the country in which you live, your lifestyle, or your diet, consuming nuts would reduce the risk of mortality caused by cardiovascular diseases or other pathologies.

Rich in vitamins (folate, niacin, vitamin E, etc.), minerals (magnesium, potassium, etc.), vegetable proteins, and dietary fiber, nuts are also rich in unsaturated fatty acids and contain bioactive compounds, such as polyphenols.

Even if we do not know the mechanisms that make walnuts allies for our heart, their composition, particularly in unsaturated fatty acids, makes it possible to reduce inflammation, lower blood pressure and improve lipid balance. Consuming nuts thus reduces LDL levels, known as bad cholesterol, and increases HDL levels, known as good cholesterol. This has the consequence of reducing the process of atherosclerosis and thus limiting the risks of obstruction of the arteries.

According to this study, a handful of nuts a day lowers bad cholesterol by 6% on average.

It was found that study participants consuming a lot of nuts (>120 g per week) saw a reduction in their risk of death from cardiovascular disease similar to those taking a statin.

Replacing commercial ultra-processed foods, which are too fatty, sweet, and salty, with nuts, as a snack, for example, makes it possible to reduce the glycemic load of the diet and thus reduce the risk of cardiovascular disease.

Because they are beneficial to health and provide a feeling of high satiety, you will find nuts in our menus: both in meals and as a snack.

Even if you're looking to lose weight, don't deprive yourself of the many health benefits of nuts. Sticking to one serving per day, either 60 ml or ¼ cup (between 25 and 35 g depending on the type) is simply advisable.

If you're allergic to tree nuts, you may not be. Otherwise, the seeds (flax, chia, hemp, pumpkin, and sunflower) are also a nutritional treasure!

In order to get the most benefits from nuts, remember to vary the kinds (nuts from trees would have a more marked protective effect than peanuts), choose them unsalted and unsweetened and store them in an airtight container in the refrigerator or in the freezer.

 

The Seeds That Are Easy To Use in Your Dishes

 

Fennel Seeds

With a delicate aniseed taste, fennel seeds are superfoods (or superfoods) that regulate intestinal transit, help keep the stomach flat, have diuretic properties and regulate the body's acid-base balance. Not bad for little seeds!

On fish and white meat and even hard cheeses, they will work wonders, and they will also enhance your summer salads. 


Nigella Seeds (Or Black Cumin or Black Caraway)

Nigella seeds have been known since ancient times in Arab and African cultures. It is part of a well-known spice blend.

According to the first Muslim authors in the eighth century, they could cure all ailments.

They would strengthen the immune system and treat skin diseases.

In cooking, it is used for fish, rice, couscous, and bread. You can include it in your vegetable mixes, so don't hesitate!

 

Flaxseed

It is incorporated more and more into the preparations of wholemeal bread and salads and yogurts for breakfast.

They have very high omega 3 and 6 rates, promoting good cardiovascular function and healthy skin.

 

Anise Seed (Or Star Anise)

Legend attributes to Marco Polo the introduction of star anise in Europe; its origin is apparently Chinese. Well, that's what the internet says.

To the delight of all Southerners and vacationers, it makes Pastis!

It relieves cough, promotes digestion and has a virtue favourable to sleep. 

If it is not consumed with a Pastis, it is easy to use it in salads, with fish and all-white meats.

Be careful, though, if you are not a fan of the taste of anise or the idea of ​​a Pastis does not appeal to you; anise seeds are strong in taste. 

 

Sesame Seed

Known in Africa for more than 3000 years, it was introduced to the Americas by the slave trade, which transported its seeds.

Oil is produced, which has antioxidant properties and is rich in iron and good-quality fatty acids.

On bread, salads, cooking oil, or cold oil, it will protect your cardiovascular system and be useful for preserving your cell membranes.

Plus, they're super easy to find in stores.

 

Sunflower Seed

Another gift from Christopher Columbus, thanks to him! Sunflowers are now widely grown in Europe. Its oil is present in all supermarkets. Manganese, vitamin E, sunflower seed is the main ally of the health of your skin. So during the cold months, it's perfect for maintaining beautiful skin. You can use it with all sauces in salads, muesli, bread or in pesto instead of pine nuts.

 

Poppy Seed

Derived from the plant that produces opium, it has soothing virtues and promotes sleep. Well, it's not opium either, huh? I see you coming. 

This seed is, in fact, widely used for its virtues:

- It also fights cough

- It is also full of good fatty acids

- And she's packed with vitamin B1

Cheese, salads, yogurts, the choice is yours. In soups, it adds a little taste of nuts.

 

Mustard Seed

Arriving here from the Mediterranean basin in the Roman period, it was used on meat and fish.

What surprised me is that it is part of the cabbage and broccoli family.

Low in calories but rich in nutrients, it would have a strong anti-carcinogenic activity.

It is good for the digestive system, eyesight, and skin. Of course, there is no need to remind you of the multiple uses of mustard seeds. 

Adnoor is the ideal platform to get the best quality dried fruits, nuts, seeds, and basmati rice in Canada. We have been the wholesale supplier of rice and dried fruits in Canada for the last 25 years and are the best rice brand in Canada. We are the co-packers and wholesale distributors of various nuts and grains and aim to provide our customers with the best quality products so they keep trusting us.

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