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7 SEEDS AND NUTS YOU SHOULD ADD TO YOUR DIET

Don’t be fooled by the itsy-bitsy size of seeds and nuts! These superfoods are full of protein, fibre, healthy fats and have been proven to provide several health benefits. The health benefits can range from reducing the risk of heart disease, managing inflammation and helping with weight regulation. Here are 7 seeds and nuts you should add to your diet!

1. Almonds 

ALMONDS

Want to up your calcium intake? Make almonds your staple snack! Almonds have the highest calcium count amongst the other nuts, and are associated with lowering cholesterol levels, risk of cancer and heart diseases. Besides eating it as a nut, you can try making this DIY homemade almond milk recipe with cinnamon and honey for a fuller flavour!

Nutrient Profile per ounce:
Fibre: 3.5 grams
Protein: 6 grams
Fat: 14 grams

Recommended amount: 1 ounce per day

Best for: Bone health

2. Walnuts 

WALNUT

Go nuts for walnuts! This wrinkly-shaped snack enhances your heart’s well-being, bone health and is well known for its anti-inflammatory properties. You can have it raw, roasted, salted, or tossed in with your favourite blend of spices. Or if you’re feeling extra fancy, there’s always the no-bake dark chocolate walnut cake recipe for you to attempt.

Nutrient Profile per ounce:
Fibre: 2 grams
Protein: 4 grams
Fat: 18 grams

Recommended amount: 4 to 16 shelled walnuts per day

Best for: Heart health 

3. Chia Seeds 

CHIA

Chia seeds are nature’s way of saying good things do come in small packages - and those seeds are packed with antioxidants to fight oxidative stress and ageing-related diseases. Also seen in trendy food like Acai bowls and smoothies, chia seeds are as healthy as they are Instagrammable for your social media upkeep. Here’s a chia seed milk tea recipe for you!

Nutrient Profile per ounce:
Fibre: 11 grams
Protein: 4 grams
Fat: 9 grams

Recommended amount: 3 tablespoons per day

Best for: Skin health and Ageing

4. Pistachios 

PISTACHIOS

A powerhouse of Vitamin B6, pistachios help to regulate the healthy formation of red blood cells. It is also rich in potassium, and has been listed as a low-glycaemic index food – meaning that it does not cause a spike to your blood sugar level. Pistachios can be added into salads for an extra crunch!

Nutrient Profile per ounce:
Fibre: 3 grams
Protein: 6 grams
Fat: 12 grams

Recommended amount: 1.5 to 3 ounces per day

Best for: Blood sugar balance

5. Peanuts 

PEANUT

Studies have shown that peanuts are rich in folate - an essential vitamin that plays a huge part to cell regeneration in one’s brain. It is also believed that peanuts can slow age-related cognitive and memory decline, making it the best nut to boost brain functions for your children and to protect against Alzheimer’s for the elderly. Here’s one simple salad recipe you can make for the family!

Nutrient profile per ounce:
Fibre: 2.4 grams
Protein: 7.4 grams
Fat: 14 grams

Recommended amount: 1.5 to 2 ounce per day

Best for: Brain health 

6. Flax Seeds 

FLAX

Sow flax seeds in your body and you’ll be reaping good skin in no time. Flax seeds contain an irrefutable amount of antioxidants, and at an approximate gauge of 75 to 800 times more than other plant foods. They are also referred to as a functional food, and have been widely consumed as a dietary supplement to lower the risk of diabetes and cardiovascular problems. Try adding flax seeds to snacks like yogurt, oatmeal and smoothies!

Nutrient profile per ounce:
Fibre: 7.8 grams
Protein: 3.9 grams
Fat: 9 grams

Recommended amount: 1 to 2 tablespoons per day

Best for: Skin health and lowers risk of diabetes

7. Sunflower Seeds 

SUNFLOWER

Not just a go-to snack during Chinese New Year celebrations, sunflower seeds can also replace your daily unhealthy bites without lacking in taste and texture. It is also rich in vitamin E and selenium - a mineral that plays a major role in regulating your metabolism, thyroid function and immune system. Bake sunflower seeds with pumpkin seeds, chia seeds and sesame seeds in the oven to make a delicious bag of seed crackers.

Nutrient profile per ounce:
Fibre: 3 grams
Protein: 5.5grams
Fat: 14 grams

Recommended amount: 1 to 1.5 ounce per day

Best for: Improves immune system

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