Top 12: 4 Best Healthy Foods – Nuts and Seeds to Eat Every Day 1 – Nutrition, Health Benefits, Recipes and How Best to Eat | Foods for Healthy Living and Wellness Lifestyles; Videos and Images/Photos/Pictures

Top 12: 4 Best Healthy Foods – Nuts and Seeds to Eat Every Day 1

Nuts and seeds are nature’s nutritional powerhouses. Packed with essential vitamins, minerals, healthy fats, and proteins, they provide an array of health benefits, making them must-haves in your daily diet. In this first part of the Top 12 Best Healthy Foods series, let’s explore almonds, Brazil nuts, pistachios, and pumpkin seeds.

List of Healthy Foods – Fruits, Vegetables, Recipes … to Eat Everyday

1. Almonds

Meaning

Botanical Name: Prunus dulcis
Family: Rosaceae
Almonds are oval-shaped nuts with a smooth, light brown shell. The kernel inside is firm and has a sweet, buttery taste.

Nutritional Value

Almonds are rich in monounsaturated fats, protein, vitamin E, magnesium, and antioxidants.

Nutritional Facts (Per 28g or ~23 almonds):

• Vitamin E: 37% DV
• Magnesium: 19% DV
• Fiber: 12% DV
• Protein: 6g

Health Benefits

• Supports heart health by reducing LDL cholesterol.
• Enhances skin health due to vitamin E’s antioxidant properties.
• Helps in weight management by promoting satiety.

3 Healthy Recipes

1. Almond Butter Smoothie: Blend almond butter, a banana, almond milk, and honey for a protein-packed breakfast.
2. Roasted Almonds with Spices: Toss almonds with olive oil, paprika, and salt, then roast for a savory snack.
3. Almond Flour Pancakes: Use almond flour to make light, gluten-free pancakes.

How to Eat Best

Enjoy raw or lightly roasted for maximum nutritional benefit. Avoid salted or sugar-coated varieties.

How Much to Eat

A daily serving of 23 almonds (~1 ounce) is ideal.

A photo of almond nuts. Photo by Irina Iriser

2. Brazil Nuts

Meaning

Botanical Name: Bertholletia excelsa
Family: Lecythidaceae
These large, crescent-shaped nuts have a creamy texture and a mild, earthy taste.

Nutritional Value

Rich in selenium, magnesium, and healthy fats, Brazil nuts are nutrient-dense and potent.

Nutritional Facts (Per 6 nuts or ~28g):

• Selenium: 774% DV
• Magnesium: 26% DV
• Vitamin E: 11% DV
• Protein: 4g

Health Benefits

• Boosts thyroid function with selenium.
• Protects cells from oxidative damage.
• Promotes heart health and improves cholesterol levels.

3 Healthy Recipes

1. Brazil Nut Energy Balls: Blend nuts, dates, cocoa powder, and coconut for a quick snack.
2. Chopped Brazil Nut Salad: Sprinkle chopped Brazil nuts on leafy greens.
3. Brazil Nut Butter: Blend roasted Brazil nuts into a creamy spread.

How to Eat Best

Consume raw or roasted without added salt or sugar.

How Much to Eat

Limit to 2–3 nuts per day due to high selenium content.

Brazil nuts acrid chestnut images: 2. Image by Adriano Gadini from Pixabay

3. Pistachios

Meaning

Botanical Name: Pistacia vera
Family: Anacardiaceae
Pistachios are small, green nuts encased in a beige shell with a slightly sweet and nutty flavor.

Nutritional Value

Rich in fiber, protein, and healthy fats, pistachios are also a good source of B vitamins and potassium.

Nutritional Facts (Per 28g or ~49 pistachios):

• Vitamin B6: 25% DV
• Potassium: 8% DV
• Fiber: 12% DV
• Protein: 6g

Health Benefits

• Supports eye health with lutein and zeaxanthin.
• Aids digestion with high fiber content.
• Promotes heart health by improving lipid profiles.

3 Healthy Recipes

1. Pistachio-Crusted Salmon: Coat salmon fillets with crushed pistachios before baking.
2. Pistachio Yogurt Parfait: Layer Greek yogurt, honey, and crushed pistachios.
3. Homemade Pistachio Ice Cream: Blend pistachios with cream and vanilla for a decadent dessert.

How to Eat Best

Consume unsalted, shelled pistachios to reduce sodium intake and enhance mindful eating.

How Much to Eat

Stick to 1 ounce (~49 pistachios) per day.

Pistachio seeds – shelled oilseeds Images: 3. Image by Erika Varga from Pixabay

4. Pumpkin Seeds

Meaning

Botanical Name: Cucurbita pepo
Family: Cucurbitaceae
These flat, oval seeds are green and nutty with a chewy texture.

Nutritional Value

Packed with zinc, magnesium, and omega-3 fatty acids, pumpkin seeds are a nutritional powerhouse.

Nutritional Facts (Per 28g or ~¼ cup):

• Magnesium: 37% DV
• Zinc: 14% DV
• Protein: 7g
• Fiber: 7g

Health Benefits

• Supports prostate and urinary health.
• Promotes restful sleep with tryptophan and magnesium.
• Improves heart health with omega-3 fatty acids.

3 Healthy Recipes

1. Pumpkin Seed Granola: Mix seeds with oats, honey, and dried fruits, then bake.
2. Pumpkin Seed Pesto: Blend seeds, garlic, basil, and olive oil into a savory sauce.
3. Roasted Spiced Pumpkin Seeds: Toss seeds with chili powder and roast until crisp.

How to Eat Best

Opt for raw or roasted seeds without added salt for the most benefits.

How Much to Eat

Consume about ¼ cup per day.

Pumpkin seeds in a white bowl Images: 4. Photo by Antoni Shkraba

Best Healthy Foods – Nuts and Seeds to Eat Everyday Videos: 1 and 2

Conclusion

Incorporate these four superfoods into your diet for optimal health and culinary delight! Stay tuned for the next installment, where we’ll uncover more nutritious nuts and seeds.

”Top 12: 4 Best Healthy Foods – Nuts and Seeds to Eat Every Day 1 – Nutrition, Health Benefits, Recipes and How Best to Eat | Foods for Healthy Living and Wellness Lifestyles; Videos and Images/Photos/Pictures”

A picture of almonds and nuts. Image by Bob from Pixabay