Nuts and seeds are superfoods, so everyone benefits from incorporating them more into their diet. As a bonus, the ways to use them in the kitchen are varied. Why do without it?
Almonds, pecans, pistachios, hazelnuts, sesame, sunflower, pumpkin, and flax seeds, as well as cashews and walnuts, are full of nutrients that are essential for the proper functioning of the body and brain. It is, therefore, not surprising that many chefs use them as ingredients to enhance their recipes, especially in vegan cuisine.
So here are all the reasons to include these superfoods in your meals:
They Contain Good Fats.
Oilseeds are naturally rich in monounsaturated and polyunsaturated fatty acids. Cashews and pine nuts, however, contain a significant amount of saturated fat, which must be limited to maintain cardiovascular health. Moreover, with the exception of walnuts and flax and chia seeds, oilseeds provide more omega-6 than omega-3. However, it is the latter which are the most interesting for health and of which the majority of the population is sorely lacking. Good fats, found mainly in nuts and fish, are beneficial for our body since, according to Canada’s Food Guide, consuming them would reduce the risk of heart disease, in addition to helping the skin to maintain a high level of hydration.
They Can Satisfy Salty Cravings.
Once in a while, it can be nice to replace your late-night bowl of potato chips with a handful of dried fruits, nuts. And it doesn’t have to be boring! Especially if you opt for a flavoured nut mix with tamari almonds, spiced pretzels, sesame sticks and cashews.
They’re packed with Protein.
How do you turn a simple vegetable salad, muffin or smoothie into a more nutritious snack? By adding animal or vegetable proteins, such as nuts! Protein will feed the muscles and satisfy hunger. Oilseeds contain between 10 and 25 grams of protein per 100 grams of food. It’s more than some meat or fish! Of all the nuts and seeds, the peanut wins the prize for protein content (nearly 30%), followed by the almond (more than 25%).
However, unlike products of animal origin (meat, eggs, fish, shellfish), they do not provide all the essential amino acids necessary for the proper functioning of the body. Thus, as part of a strict vegetarian diet, it is necessary to consume cereals and pulses in parallel to compensate for this deficit.
Another advantage for people suffering from a food allergy to wheat or celiac disease is: oilseeds do not contain gluten proteins.
They Are Versatile
In addition to being an ally for health, nuts and seeds also stand out for their ease of being enhanced. Indeed, although the flavour of each variety is discreet, it is easy to decorate them with spices to add a unique touch.
Some companies also offer previously spiced nut products, which can be eaten as a snack right out of the bag.
They Contain Vitamins And Minerals.
Oilseeds are mines of micronutrients, in particular vitamins B1, B2, and E, as well as calcium, magnesium, phosphorus, potassium, iron, zinc and selenium. If you lack magnesium, choose Brazil nuts, cashews and almonds. For potassium, it is on the almond that you have to bet. As for calcium, almonds, hazelnuts, and Brazil nuts contain the most. The Brazil nut is the plant food richest in selenium, while the hazelnut, the cashew nut and the Macadamia nut will meet part of your iron needs. Nuts are also known to offer a high content of vitamin E. And this is to our advantage since it plays an important role in protecting the membrane of our body’s cells. It also has anti-inflammatory properties and can relieve menstrual pain.
Since the body absorbs natural rather than synthetic vitamin E better, it is recommended to consume it in the form of foods that are rich in it, such as nuts (raw or in oil), avocado and green leafy vegetables.
They Contain Fibres
Nuts and seeds contain fibres (especially insoluble) in variable proportions, which promote satiety and facilitate intestinal transit. Flax seeds contain the most (27.9%), followed by almonds (12.6%) and then pistachios (10.6%).
What If I Watch My Weight?
Because of their richness in fats, as good as they are, nuts and oilseeds are very caloric, on average 600 kcal per 100 grams. This is why it is necessary to limit consumption when one monitors one’s weight. It is recommended that you consume at least a handful, or 25 or 30 grams, of nuts per week instead of fruit or yogurt.
Food Portion
Nut 8 walnuts (25g)
Almond 20 almonds (25g)
Hazelnut 25 hazelnuts (30g)
Brazil nut 8 walnuts (25g)
Cashew nut 20 walnuts (30g)
Pistachio 45 pistachios (30g)
Peanut 45 peanuts (30g)
How to Consume Them?
The idea is to vary. This is the best way to take advantage of all the benefits that this category of food offers you. Indeed, the nutritional profiles of the different oilseeds are similar but not identical: cashew nuts and pistachios are less fatty than other nuts but provide more carbohydrates, walnuts are rich in omega-3 fatty acids, while sesame and brazil nuts are richer in omega-6. Peanuts and soybeans provide more protein than other nuts. Thus, mixing or alternating optimizes nutrient intake.
Avoid grilled and salted versions as much as possible.
Whole or crushed in a salad, a dairy product or a soup, incorporated into breadcrumbs or mixed with oat flakes, they bring taste and crunch to your preparations.
Also, consider oilseed purees. The most common are those of almond, hazelnut, sesame, cashew and peanut. They can occasionally replace butter on toast. Whether for their flavours or their nutritional value, nuts and seeds are the ingredients of choice! For healthy and delicious products that are packed with these two superfoods, consider buying them from Adnoor!
Discover the excellence of Adnoor, the ultimate destination for premium dried fruits, nuts, seeds, and basmati rice in Canada. With an impressive legacy spanning 25 years as the leading wholesale supplier of rice and dried fruits in Canada, we proudly hold the title of the best rice brand in Canada. Our unwavering commitment lies in delivering unparalleled quality products that instill trust and loyalty in our cherished customers. Explore our website for comprehensive information and indulge in a truly exceptional shopping experience.
