10 Healthy Nuts And Seeds You Should Eat Everyday

9. Brazil Nuts Like many of the nuts on this list, brazil nuts are technically seeds. They come from the Bertholletia excelsa tree and develop inside… Simi - October 3, 2017

9. Brazil Nuts

Like many of the nuts on this list, brazil nuts are technically seeds. They come from the Bertholletia excelsa tree and develop inside a large shell that looks very similar to a coconut. When it’s cut open there is more than one nut inside.

Of all the nuts, Brazil nuts are one of the richest sources of the mineral selenium. They are also particularly high in protein, vitamin E, several B-complex vitamins, magnesium, iron, copper, niacin, and zinc. They are also a good source of monosaturated fats and they have no gluten protein.

They assist with the prevention of breast cancer as well as other types, heart disease, premature aging and cirrhosis of the liver. Including the correct amount of brazil nuts will also improve cardiovascular health, reduce arthritis symptoms, lower bad cholesterol levels, fight anemia, manage Type 2 diabetes and even protect skin from sun damage.

The selenium found in Brazil nuts helps with thyroid control. Your thyroid helps control your body temperature, heart rate, and metabolism. In order for it to work properly and keep you well, selenium is essential. Recent studies show there is a direct link between a selenium deficiency and thyroid metabolism, which is why adding Brazil nuts to your diet is so important.

While it’s not necessary health-related, Brazil nuts can help with the treatment of acne. Because of the high zinc content they protect against acne or lessen its appearance. You can either eat them or even apply Brazil nut oil to the affected areas. The rich vitamin and antioxidant content of the oil are what give it its protective quality.

By eating 1 to 2 Brazil nuts a day you can impact your health in a positive way. The cream flavor makes them a tasty addition to a wide range of dishes.

10. Pine Nuts

Although used as nuts in the culinary world, in the botanical world, pine nuts (also known as cedar nuts) are the edible seeds of pine trees.

They feature a tough, dark brown outer coat or shell with an edible cream white kernel that has a delicate buttery flavor and sweet taste.

Pine nuts have vitamins A, B, D, and E and provide 70 percent of the body’s daily requirement of amino acids. They contain the highest amount of proteins found in any nut. They also have the highest concentration of oleic acid, a healthy monosaturated fat. They also contain magnesium, manganese, calcium, zinc, potassium, iron and some fiber.

As far as pine nuts go, the high antioxidants protect the body against free radicals. They improve cardiovascular health, reduce high cholesterol levels, and protect the arteries from damage. These powerful little nuts help increase the blood’s hemoglobin levels and help relieve tension and fatigue

Pine nuts also contain a carotenoid called lutein. It helps you ward off eye diseases like age-related macular degeneration or AMD. The macula is a small area that is only two millimeters wide and is located at the back of your eye, in the middle part of the retina. Scientists haven’t yet pinpointed why parts of the retina and macula become diseased but they do know that foods rich in lutein can reduce the risk of AMD.

They are a healthy, low-calorie snack and the suggested daily amount is 2 to 3 teaspoons. The mild and nutty flavor works well with vegetarian and non-vegetarian dishes and you can add them to baked goods.