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The Best 10 Nuts and Seeds for Fibre and Nutrition
Introduction
Occasionally the best foods are seeds and peanuts. They have a lot of fiber and are beneficial for you in general. They are good for you because they have fiber, protein, vitamins, minerals, and healthy fats. Making nuts and seeds a part of every meal can help your digestion, keep your weight in check, and lower your risk of getting long-term diseases.
Here are the top 10 nuts and seeds for fibre and nutrition:
1. Chia Seeds
One ounce of chia seeds, which is about two tablespoons, has ten grams of fibre. They also have many vitamins, omega-3 fatty acids, and iron. You can soak chia seeds in water to create a gel-like substance that enhances the flavour of smoothies, puddings, or overnight oats. With lots of fibre, they’re good for your gut and keep you full.
2. Flaxseeds
Another great food to get fibre from is flaxseeds, which have about 8 grams of fibre per ounce. They also have heart-healthy omega-3 fatty acids and antioxidants called lignans. There is less trouble digesting ground flaxseeds, and they can make yogurt, oatmeal, or baked foods healthier.
3. Almonds
Not only are almonds tasty, but they are also excellent for you. There are healthy fats, protein, vitamin E, magnesium, and 3.5 grams of fibre in an ounce, which is about 23 nuts. Almonds are good for your heart and can help keep your blood sugar in check. You can eat them as a snack or put almond butter on them to make some healthy food.
4. Pumpkin Seeds
You can also call pumpkin seeds pepitas. They have about 5 grams of fibre per ounce and are a great source of fibre. They also have a lot of magnesium, zinc, and iron, which makes them a great choice for making your bones and immune system stronger. Roasted pumpkin seeds are a tasty snack that will keep you full.
5. Sunflower Seeds
With about 3 grams of fibre per ounce, sunflower seeds are a flexible and healthy choice. They also have many good fats, vitamin E, and selenium. You can add these seeds to soups, granola, or trail mix to make them crunchier.
6. Seeds and nuts
Pistachios are full of good things for you. There are about 3 grams of fibre in every ounce. They also have healthy fats and vitamins like lutein and zeaxanthin that help keep your eyes healthy. They go well with both sweet and hot foods because they are slightly sweet.
7. Walnuts
It is known that the omega-3 fatty acids in walnuts are beneficial for your brain. Furthermore, walnuts have about 2 grams of fibre per ounce. Their high vitamin level has been linked to better heart health and less inflammation. Adding walnuts to your breakfast or salad in the morning will give them a healthy crunch.
8. Sesame Seeds
Even though they are small, sesame seeds are excellent for you. An ounce has about 3.5 grams of fibre, as well as calcium, iron, and magnesium. You can put them on soups, stir-fried, or baked goods to make them more interesting. People often add them to tahini (sesame seed paste).
9. Cashews
Cashews, a creamy and tasty nut, contain about 1 gram of fibre per ounce. Cashews contain less fibre than other foods on this list, but they are rich in healthy fats, protein, and minerals such as copper and magnesium. You can make creams and sauces without cheese with cashews, or you can eat them all by themselves as a snack.
10. Seeds of hemp
As a complete protein, hemp seeds have all nine necessary amino acids. Additionally, each ounce has about one gram of fibre and omega-3 and omega-6 fatty acids. These tiny, nutty seeds can be added to soups, salads, or baked goods to make them healthier.
Find out how to add nuts and seeds to your diet?
Adding nuts and seeds to your diet is easy and can be used in many ways. Here are some ideas:
- Add them to oatmeal, yogurt, or salads.
- They can be added to drinks to make them more interesting and healthier.
- Spread nut butter on fruit or toast.
- Add them to cakes, bread, energy bars, and other baked goods.
- They’re great on their own as a snack or mixed in with your own trail mix.
Conclusion
Seeds and nuts are full of nutrients that are good for you in many ways, from helping your stomach to protecting your heart health and more. Adding pistachios, sunflower seeds, chia seeds, flaxseeds, almonds, pistachios, walnuts, sesame seeds, cashews, and hemp seeds to your diet is an easy way to get more fiber and other important nutrients. With these nuts and seeds, you can snack, sprinkle, or cook. They taste great and are good for you. You will feel better if you start eating these little but powerful foods every day.
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