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Get crunchy this winter with nuts and seeds

Nuts are healthy to eat and they contain a lot of nutrients which are good for one’s well-being.

Almonds happen to be a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus.

Sesame seeds do contain a very good source of manganese, copper.

Peanuts are indeed rich in monosaturated fat, flavonoid, antioxidants, phytosterols, phytic acid, folic acid, and vitamin B3 (niacin), folate, copper, manganese, and protein, resveratrol.

One can boost one’s immune system against winter diseases with nuts and seeds. They are warming foods and are also a good source of arginine—an amino acid that does play an important role in wound healing, detoxification reactions, immune functions, and also promoting the secretion of several hormones including insulin as well as growth hormone.

People do believe that consuming nuts can indeed lead to weight gain. No doubt nuts are heart-friendly as they contain plenty of mono- and polyunsaturated fats. They are rich in fiber, antioxidants, and phytonutrients, which do help protect one against cancer and other chronic diseases. They also add other essential nutrients to one’s diet, including manganese, magnesium, selenium, zinc, iron, chromium, phosphorous, boron and folate. Magnesium, manganese, and boron keep one’s bones strong. Seeds are among the better sources of iron and zinc. Iron does help blood deliver oxygen to one’s muscles and brain, while zinc boosts one’s immune system.


These are full of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus.

Almonds provide protection against respiratory disorders and coughs in winters. Regular consumption of almonds does indeed protect against cardiovascular disease, lowers bad cholesterol, helps control diabetes, tends to boost energy and also does help prevent gallstones. It also indeed contains biotin that does make one’s skin improve in winters. Almonds can indeed be consumed whole (with skin) as it does benefit the heart. One can also dry roast almond or even soak them overnight in water before consuming. One can make use of them in desserts, salads, cakes as well as muffins.


Cashewnuts do contain fat, most unsaturated fatty acids, linoleic acid and linolenic acid which can indeed play to prevent arteriosclerosis, stroke and other diseases.


Cashews are no doubt high in antioxidants and have a lower fat content than most other nuts. They are also known to be a good source of monounsaturated fats, copper, magnesium and phosphorous.

Cashews can indeed be eaten raw or toasted. One can add them in one’s breakfast porridge or toss some toasted cashews into one’s salads.


Walnuts are considered to be an excellent source of omega-3 essential fatty acids, manganese, copper and healthy (monounsaturated) fats.


Walnuts are rich in antioxidants. They reduce bad cholesterol and protect the cardiovascular system. They also help brain functioning, protect bone health, and also helps prevent gallstones. Walnuts also have bio-available melatonin, which does help in regulating sleep.

One can prefer to toss some toasted walnuts in salads for a crunchy taste, even chop them and top it on pizza, sprinkle some oatmeal or just eat them as snacks in place of cookies. One can also add them to cakes as well as muffins.

Pumpkin Seeds

Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, as well as vitamin K.


Pumpkin seeds are indeed very effective in boosting one’s immune system. It is much recommended for those who are prone to infections. They are highly effective in treating anemia, prostate disorders and effects of kidney stone. It also provides anti-inflammatory benefits for those suffering from arthritis. Baked pumpkin seeds can be added in salads and vegetables. One can also munch them as a snack. Powdered pumpkin seeds can be made use for salad dressing.

Sesame seeds

Sesame seeds are a very good source of manganese, copper calcium, zinc, iron, magnesium, phosphorous, vitamin B1, dietary fiber, and healthy (monosaturated) fats. They do contain powerful antioxidants called lignans, which are also anti-carcinogenic.


They do contain phytosterols which do help in controlling cholesterol and also maintain blood pressure. They do provide relief for rheumatoid arthritis and support vascular and respiratory health.

Roasted sesame seeds can also be added in salad dressing or added to sautéed vegetables or chicken. The nutrients of sesame seeds are in fact better absorbed if they happen to be grounded or pulverized before consumption.

Sunflower Seeds

Sunflower seeds are indeed an excellent source of vitamin E, linoleic acid (an essential fatty acid), dietary fiber, protein, and minerals such as magnesium as well as selenium, and are high in cholesterol-lowering phytosterols.


Sunflower seeds contain phytosterols which do help in controlling cholesterol. They promote digestion and are loaded with fiber. The folate contained in sunflower seeds is indeed good for women’s health. Eating sunflower seeds is indeed believed to help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and helps prevent cancer. They taste great in the scrambled egg as well as in salads.

Flax Seeds

Flaxseeds or linseeds contain plenty of omega-3 fatty acids. They are also rich in fiber and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper.


Flaxseeds do provide anti-inflammatory benefits, protect one’s bones, and protect against heart disease, breast cancer, and diabetes. Eating flaxseeds also lower blood pressure in men with high cholesterol.


Peanuts are simply nuts, they are seeds. They happen to be a good source of monosaturated fat, flavonoid (resveratrol), antioxidants, phytosterols, phytic acid (inositol hexaphosphate), folic acid, vitamin B3 (niacin), folate, copper, manganese, and protein. They contain much resveratrol, a chemical known for potential anti-aging effects.


Peanuts do help one to reduce the risk of stroke, and possibly even cancer. Peanuts and peanut butter can also help prevent gallstones and protect one against Alzheimer’s disease.

Peanuts, especially the raw ones, need to be stored in a cool, dry, environment (such as a refrigerator or freezer), as an extremely toxic and highly dangerous fungus (aflatoxin) can easily grow on these peanuts when the temperature is between 86-96°F (30-36°C) and humidity is high.

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