NUTRIENT BOOSTERS: NUTS AND SEEDS

We all know how beneficial fruits and vegetables are for a healthy body. However, they are not the only natural nutrient boosters out there. Seeds and grains are equally important for a healthy and balanced diet. Adding a few chia seeds or sunflower seeds to a smoothie or a granola can make a huge difference on the boost your body will get. I was never a fan of seeds or grains; not because I didn’t like them but because I never really put any thought to them. They were some sort of decorations to a food and not an actual food themselves. However, once I made up my mind to follow a healthier lifestyle, I did some research on how to improve my diet instead of completely changing it and I found out how wrong I was about poor seeds and nuts. They are anything but insignificant! Let’s take a better look at them shall we?

• Chia seeds

Those little seeds that seem to be trending everywhere lately are actually extremely beneficial! They are a source of omega-3 fatty acids that protect the skin of sun damage and reduce inflammation. They also have protein which is important for healthy hair and nails and are full with fiber that can reduce bloating. They don’t have any taste really and you can add them to smoothies and juices or even create your won chia pudding. Once you mix them with liquid, they puff up and turn into a gelatin mixture that also keeps you full for longer. Perfect for breakfast or even for a quick snack!

• Oats

Oh those misunderstood oats; I used to absolutely hate them. I couldn’t understand what was tasty and cool about them and why people ate them for breakfast. Then I started to use them in my Homemade Granola (see post) recipe and I fell in love with them. Now, having porridge for breakfast is my absolute favorite. Oats are rich in fibers which keeps the body full and energetic. They are low in fat and cholesterol and high in manganese, which is important for strong hair and nails. They have selenium which is an anti-aging factor and improves skin’s elasticity. They also balance sugar levels and can ease anxiety. They can help balance the mood, all thanks to vitamin B. You can toss them in a blender and make a nice smoothie or make your own granola, porridge and oatmeal. In general they are the ideal breakfast but you can also use them in cooking to coat meat and fish before baking. If you are gluten intolerant don’t forget to get gluten-free oats!!

• Flaxseed

Flaxseed is a miracle booster! Flaxseed belongs in a category of seeds called, linseeds which are packed with vitamin B, magnesium and omega-3 fatty acids. These are anti-inflammatory and help with the fat burning (fat is a sort of inflammation). I love use a tsp or two in my morning smoothie! Also rich in fiber they help with digestion and all sorts of stomach aches that come from indigestion. I have gastric reflex syndrome and I find it quite helpful when I add it to my smoothies.  You can add flaxseed anywhere; from smoothies to yogurt, granola and muesli. Just make sure to get the ground form as the proper seed ones are not digested and absorbed from the body.

• Nuts (almonds and Brazilian nuts)

Nuts are a whole category of their own. They are packed with protein, vitamin E and B and fats which is why we should be careful of the quantities we use. A handful is more than enough. They are perfect for cakes, muesli, granola, porridge and as a snack on their own. If you have sudden cravings it’s a good idea to carry some with you so you can have a healthy yet filling snack. Out of all the nuts, my favorite ones are almonds and Brazilian nuts. Almonds are rich in vitamin B and magnesium which helps with the mood changes and stress, calcium which aids with sleep and relaxation and vitamin E which boosts immunity. You can use them as toppings in salads, muesli and yogurt. Also don’t forget almond milk and butter which are perfect substitutes to the animal based ones. Brazilian nuts, are rich in magnesium and vitamin B like almonds, but also contain selenium which helps with anxiety and has anti-aging properties, and zinc which helps with the hormone levels. You can also use them in salads and as toppings from breakfast to desserts. It’s better to buy your nuts raw and not roasted and soak them overnight before you intend to snack on them so they are easily digestible.

• Pumpkin and sesame seeds

Those two different seeds are the latest addition to my pantry. I love using them in my homemade granola as well as in baking. Pumpkin seeds are the best source of zinc, which has anti-inflammatory properties and also promotes stronger hair and nails. They are also a great source for amino acids that help with anxiety and stress. They can help you wind down after a stressful day. Of course they have omega-3 fatty acids, vitamin B and A, and loads of other goodies. Sesame seeds are very rich in calcium and magnesium both of which help with anxiety and stress. They have vitamin B1 and vitamin B6 that help promote a healthier nervous system and cal also relief the symptoms of PMS. You can add them everywhere; from Asian style dishes and humus to cookies, bread and bagels.

Although this post may seem long and full with terms, the bottom line is that you don’t have to base upon fruits and veggies for a healthy body and mind. You can also add nuts and seeds to your diet and you will get many benefits. They are great for strong hair, nails and younger skin, but also for a more relaxed and stress-free mind. They way I look at it, it’s a “Kill two birds with one stone” kind of thing. Which are your favorite recipes (smoothies, salads, anything!) with seeds and nuts? Comment down bellow or even share them on Instagram with the hashtag #mynuttyboost. I will go through your pictures and give them thumbs up! Don’t forget to pop over to my Twitter (@Vickyinlalaland) and Instagram (@blueberrylover) and say hello!

 

Till next time take care dolls 😉 xxx

Vicky