Top 12: 4 Best Healthy Foods – Nuts and Seeds to Eat Every Day 2 – Nutrition, Health Benefits, Recipes and How Best to Eat | Foods for Healthy Living and Wellness Lifestyles; Videos and Photos/Images/Pictures

Discover the Healthiest Nuts and Seeds to Incorporate into Daily Life

In our second journey to discover the healthiest foods to incorporate into daily life, nuts and seeds take center stage. Crunchy, tiny, and bursting with goodness, nuts and seeds are nature’s power-packed treasures that fuel your body and delight your taste buds. From heart-healthy fats to protein and essential nutrients, discover the ultimate list of these super snacks to enjoy every day for a healthier, happier you! Rich in nutrients, flavor, and versatility, they are nature’s compact powerhouses.

Top 12: 4 Best Healthy Foods – Nuts and Seeds to Eat Everyday 2

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

Let’s dive into four extraordinary contenders of the best nuts and seeds to eat on daily basis: cacao beans, coconuts, coffee, and chia seeds.

1. Cacao Beans

What are Cacao Beans?

Cacao beans (“Theobroma cacao”) are the seeds of the cacao tree, belonging to the Malvaceae family. Native to tropical regions of Central and South America, these oval-shaped, brown seeds are encased in vibrant pods. Their taste is bittersweet with deep chocolate notes.

Nutritional Value/Nutrients

Cacao beans are rich in antioxidants, particularly flavonoids, and contain magnesium, iron, and fiber.

Nutritional Facts (per 1 oz/28g serving)

• Calories: 130
• Fiber: 9g (36% DV)
• Iron: 6% DV
• Magnesium: 16% DV
• Potassium: 6% DV

Health Benefits

1. Heart Health: Flavonoids support cardiovascular health.
2. Mood Enhancement: Contains theobromine and phenylethylamine, promoting feelings of well-being.
3. Improved Brain Function: Antioxidants may improve blood flow to the brain.

3 Healthy Recipes

1. Cacao Smoothie: Blend frozen bananas, almond milk, cacao nibs, and honey.
2. Energy Bites: Mix cacao nibs, oats, almond butter, and dates; roll into balls.
3. Cacao Bark: Melt dark chocolate and sprinkle with cacao nibs and sea salt.

How to Eat Best

Enjoy raw cacao nibs as a snack or use them as a topping for yogurt, oatmeal, or desserts.

How Much to Eat

Stick to 1-2 tablespoons daily to enjoy benefits without overdoing calories.

Cacao Beans Images: 1. An image of delicious cacao-cocoa beans. Image credit: Pixabay. 

2. Coconuts

What are Coconuts?

Coconuts (“Cocos nucifera”) are the fruit of the coconut palm, part of the Arecaceae family. Their rough brown shells encase white, fleshy meat and refreshing water. The taste is mildly sweet and nutty.

Nutritional Value/Nutrients

Coconuts provide healthy fats, particularly medium-chain triglycerides (MCTs), along with fiber and trace minerals.

Nutritional Facts (per 1 oz/28g serving of fresh coconut meat)

• Calories: 99
• Fiber: 3g (12% DV)
• Iron: 2% DV
• Manganese: 17% DV
• Copper: 5% DV

Health Benefits

1. Boosts Energy: MCTs are quickly metabolized for energy.
2. Aids Digestion: High in fiber for digestive health.
3. Supports Immunity: Lauric acid has antimicrobial properties.

3 Healthy Recipes

1. Coconut Curry: Simmer vegetables in coconut milk, curry paste, and spices.
2. Coconut Yogurt Parfait: Layer coconut yogurt, granola, and berries.
3. Toasted Coconut Chips: Bake coconut flakes with a drizzle of maple syrup.

How to Eat Best

Fresh coconut meat or dried flakes work well in both sweet and savory dishes.

How Much to Eat

Aim for 1/4 cup of fresh coconut or 2 tablespoons of dried coconut daily.

Cocunu

Coconuts Photos: 2. A photo of coconuts – whole, shells and pulp pieces. Image by Couleur from Pixabay

3. Coffee Beans

What are Coffee Beans?

Coffee beans (“Coffea arabica” and “Coffea canephora”) are seeds from the Rubiaceae family. Green when raw, they are roasted to varying degrees for a rich, aromatic flavor profile.

Nutritional Value/Nutrients

Coffee beans contain caffeine, chlorogenic acids, and small amounts of B vitamins and potassium.

Nutritional Facts (per 8 oz brewed coffee)

• Calories: 2
• Potassium: 3% DV
• Magnesium: 2% DV
• Caffeine: 95mg (average)

Health Benefits

1. Enhances Alertness: Caffeine boosts mental clarity.
2. Rich in Antioxidants: Protects cells from damage.
3. Supports Metabolism: May aid fat burning and energy use.

3 Healthy Recipes

1. Cold Brew: Steep coarse-ground coffee in cold water overnight.
2. Coffee Smoothie: Blend coffee, banana, almond milk, and cocoa powder.
3. Coffee Rub: Mix ground coffee, paprika, and brown sugar for meat seasoning.

How to Eat Best

Stick to brewed coffee or grind fresh beans for recipes.

How Much to Eat

Limit to 3-4 cups of coffee daily to avoid overconsumption of caffeine.

Coffee Beans Photos: 3. A photo of brown coffee beans. Photo by Immo Wegmann on Unsplash

4. Chia Seeds

What are Cacao Beans?

Chia seeds (“Salvia hispanica”) belong to the Lamiaceae family. These tiny, oval-shaped seeds come in black or white and are nearly tasteless, with a subtle nutty undertone.

Nutritional Value/Nutrients

Rich in omega-3 fatty acids, fiber, protein, and essential minerals like calcium and phosphorus.

Nutritional Facts (per 1 oz/28g serving)

• Calories: 138
• Fiber: 10g (40% DV)
• Calcium: 18% DV
• Phosphorus: 27% DV
• Omega-3 Fatty Acids: 4915mg

Health Benefits

1. Heart Health: Omega-3s support cardiovascular health.
2. Improves Digestion: High fiber aids in regularity.
3. Strengthens Bones: Rich in calcium and phosphorus.

3 Healthy Recipes

1. Chia Pudding: Mix chia seeds with almond milk and refrigerate overnight; top with fruit.
2. Smoothie Booster: Add chia seeds to your favorite smoothie.
3. Chia Gel: Stir seeds into water for a hydration boost.

How to Eat Best

Use soaked chia seeds to maximize digestibility or sprinkle dry seeds onto salads and cereals.

How Much to Eat

Consume 1-2 tablespoons daily, either dry or hydrated.

Chia Seeds Photos: 4. A photo of chia seeds in a white bowl. Image by Bernhard Wolfgang Schneider from Pixabay

Best Healthy Foods – Nuts and Seeds to Eat Every Day Videos: 1, 2 and 3

Conclusion

Cacao beans, coconuts, coffee, and chia seeds are nutrient-packed healthy foods – nuts and seeds not only nourish the body but also provide culinary excitement. Incorporate them thoughtfully into your meals and relish their unique benefits daily!

Top 12: 4 Best Healthy Foods – Nuts and Seeds to Eat Every Day 2 – Nutrition, Health Benefits, Recipes and How Best to Eat | Foods for Healthy Living and Wellness Lifestyles; Videos and Photos/Images/Pictures

”Top 12: 4 Best Healthy Foods – Nuts and Seeds to Eat Every Day 2 – Nutrition, Health Benefits, Recipes and How Best to Eat | Foods for Healthy Living and Wellness Lifestyles; Videos and Photos/Images/Pictures”