Nuts and seeds are rich sources of a wide range of nutrients. They are some of the best options to include in your vegan diet, as they contain abundant vitamins, minerals, and other nutrients. If you are not already eating them, then it’s time to include them in your everyday diet. They can help you to reduce the risk of many diseases and help with weight management. The following are some of the important nuts and seeds that you should definitely add to your vegan meal.
They are a rich source of alpha-linolenic acid (ALA), which is a kind of omega-3 fatty acid present in plants. Walnuts also have a wide range of other essential compounds including protein, phosphorous, magnesium, and fiber. Walnuts are well-known for their anti-inflammatory properties. They are also good for heart health and weight management. Studies suggest that walnuts can also help you to protect the brain.
These nuts have the lowest fat content and calories among all the nuts. Pistachios can be useful for you to improve your heart health and regulate blood pressure. They are a great source of copper, vitamin B6, and magnesium. Pistachios can also help to reduce oxidative stress which can result in different chronic health conditions.
Almonds contain the highest calcium content among all nuts. They are also rich in vitamin E, fiber, protein, magnesium, and copper. They can aid in weight loss, reduce inflammation, and promote heart health. Also, almonds can help to reduce the increase in blood sugar levels after a meal that is commonly found in diabetes patients.
These seeds are a significant source of iron, vitamin B, zinc, magnesium, and protein. Pumpkin seeds also contain a high amount of an amino acid called tryptophan that has the ability to control anxiety.
Known for the high amounts of omega-3 fatty acids, these seeds are a great addition to your vegan diet. They also contain a lot of other nutrients including calcium, folate, iron, and magnesium. Chia seeds can help to promote bone and dental health. The soluble fiber content present in them can be useful for stabilizing blood sugar levels and regulating cholesterol.
These nutty-flavored seeds contain high amounts of soluble fiber which can be beneficial for lowering the cholesterol levels and stabilizing the blood sugar. The omega-3 fatty acids present in these seeds are important for eye and brain health. They are also packed with lignans, a type of estrogen that can help to prevent various kinds of cancers.
Nuts and seeds are rich in nutrients and they can provide you a large number of health benefits. Therefore, they can be a wonderful addition to your vegan diet.