Health Benefits Of Nuts Please Share Nuts are poor in saturated fat and high in mono-unsaturated fat that helps reduce cholesterol levels and reduces the risk of blood clots and heart disorders. Nuts are rich in protein: 12-20% of protein (this is not a complete protein and should be combined with beans/grains). Nuts contain fiber to help balance blood sugar and reduce cholesterol. Nuts are rich in minerals (zinc, copper, magnesium, iron, potassium, selenium), vitamins (B group, vitamin E and folate) and antioxidants. Nuts are rich in omega-3. Nuts have a restorative effect on our bodies: Walnuts help prevent heart disease, lowering LDL and are rich in antioxidants. Brazil nuts help prevent the development of prostate cancer because of the high content of selenium. Peanuts are rich in folic acid and thereby also assist in reducing the risk for atherosclerosis. Health cautions of nuts: They have a tendency to develop mold, especially peanuts – mold is considered to cause cancer. Some of nuts have been fried or roasted and contain preservatives. Almonds Almonds are rich in minerals (zinc, magnesium, potassium, iron, calcium), vitamins (E, folic acid, B1, B2, B3), polyunsaturated fatty acids, protein and fiber. Almonds grow about six months after the flowering of the tree. Health benefits of almonds: Almonds help lower cholesterol and maintain a healthy heart and blood vessels, help lower blood pressure and strengthen bones because they are rich in calcium. Almonds balance sugar levels. Almonds help relieve heartburn in particular, as well as improve the digestive system in general. Almonds (almond oil) help to soften this skin, and improve the function of the nervous system. Health cautions of almonds: Hard to digest for some of the population and therefore it is recommended to soak them in water. Their skin contains cyanide and it is therefore not recommended to consume a large amount of almonds with their skin Flaxseed These seeds are rich in dietary fiber which help reduce cholesterol, relieve constipation and maintaining normal blood sugar levels. Flaxseed and flax oil contain high levels of omega 3 that helps reduce the risk of heart disease, helps fight infections and helps prevent hot flashes in menopausal women. It is recommended to buy whole flax seeds and grind them at home in a spice grinder to get all the good they contain. It is recommended to eat ground flaxseed to get their nutritional benefits. However, whole flax seed also have a role in the digestive system. Because they come out as they enter, they work like a “brush” for cleaning the intestines and help to clean the remains of undigested food in the intestines. flaxseed is reddish brown or golden brown – there is no difference between them in terms of their nutritional value. It is recommended to consume one tablespoon of flaxseed oil and 2 tablespoons of ground flax per day. How to integrate flaxseed in the daily menu? You can take a tablespoon of ground flaxseed and mix with a tablespoon of natural maple or date paste and spread on a slice of sourdough bread or rye bread. Flax oil can be added to salad along with flax seeds. You can coat vegetables with flaxseed and bake them in the oven. Chia Seeds Chia seeds come to us from a certain species of sage found in South America. Chia seeds contain a high content of polyunsaturated fatty acids including Omega 3. They contain protein, fiber, antioxidants, minerals such as iron, magnesium, calcium, phosphorus, potassium, copper, zinc, B vitamins, vitamin C, and vitamin A. Chia seeds contain no gluten and therefore are suitable for celiac patients, Crohn’s patients and for situations of imbalance in blood sugar levels. They help in improving the nervous system, help in reducing depression and improve mood. They help balance blood sugar levels and maintaining healthy blood vessels and heart. Chia seeds can be added as they are to salads, dishes and pastries. You can grind them and add them to natural fruit and vegetable juices. It is recommended to consume 2 tablespoons of chia seeds a day. Tip: chia seeds can be a substitute for an egg: Mix tablespoon ground chia seeds with 3 tablespoons of warm water and add to pastries instead of an egg. Chia seeds has a neutral taste and smell and therefore are suitable as an egg substitute. Sesame Sesame seeds are rich in protein, calcium, magnesium, monounsaturated fat and anti-oxidants. Calcium levels in sesame seeds are three times greater than milk. Sesame oil can help lower blood pressure, and of course we have the tahini paste that gives us all the goodness in sesame. It is recommended to use the tahini from whole sesame seeds. Sesame oil can be added to salads, stir fries, stews but only after cooking or baking and not as oil for frying. Sesame can help heart and blood vessels health, strengthen bones and stabilize blood sugar levels. Recipes of spreads, salads and more: Pesto Ingredients: 1 cup basil leaves Handful of Walnuts 2 tablespoons olive oil Cloves of garlic Salt, pepper Put all the ingredients in a food processor and mix until paste is creamy. Nuts, dried fruits and dates spread Ingredients: Handful of walnuts Handful of pecans Handful of almonds 2 dried figs 2 dried dates, pitted 4 tablespoons date paste put al the ingredients in a food processor and mix until you get a pasty texture. Parsley salad Ingredients: Bunch of parsley without stems Handful of walnuts Handful of almonds Handful of sunflower seeds – not roasted Olive oil sumac, lemon, salt, pepper Preparation: Chop the parsley and transfer to a bowl. Chop the nuts and add to the parsley. Season with olive oil, lemon, salt, pepper and sumac, mix and serve. Sumac is sour and slightly salty spice so don’t put too much lemon and salt – it is recommended to put the sumac before putting the salt and lemon and then add accordingly. Bulgur salad Ingredients: Cup bulgur Handful of cranberries without sugar Handful of nuts and almonds Parsley Olive oil Lemon Salt and pepper Preparation: Put bulgur in a bowl and pour over a cup and a half of warm water and set aside. Chop the nuts and parsley and place in a bowl and add the cranberries. Add the bulgur after it absorbed all the water. Season, mix and serve – just as easy and delicious. Homemade almond milk Ingredients: 1/2 cup natural almonds without the skin (you can buy them with the skin and soak in water for five hours and then peel). 2 cups warm water A teaspoon of maple syrup or other natural sweetener. Preparation: Grind the almonds into a powder and put in a bowl, add the water, stirring constantly. Pass to a cup through a gauze, add a teaspoon of natural sweetener and drink. You can also use almond milk for baking. Healthy pancakes Ingredients: Cup whole wheat flour or spelled flour Cup almond milk or rice milk or soy milk Tablespoon of ground flaxseed Tablespoon chia seeds Natural maple Preparation: Mix the flour with the milk until texture is runny but not too liquid. Add the ground flaxseed and chia and stir. Heat a pan and brush it with olive oil. Using a ladle pour the mixture into the pan. Once bubbles appear at the top, turn the pancake (something like 2-3 minutes on each side). Transfer to a plate and put over a tablespoon of natural maple while the pancake is still warm. Follow Me Pamela Berger Lose Weight And Feel Great! 100% Natural! NO Hormones! Get Your Skinny ON Today--> skinny05.sbc90daychallenge/ Join Our Free Weight Loss Group Pams Skinny Friends Group #health
Posted on: Fri, 14 Mar 2014 15:38:23 +0000