Nuts and seeds are some wonderful options to keep in your nutrition arsenal as healthy snack options. You can eat them on their own or in a homemade trail mix with all your favorite dressings.
Almonds have 60% fat content and are 20% protein overall. They are an excellent source of monounsaturated and polyunsaturated oils, B vitamins, vitamin E, calcium, potassium, magnesium, zinc and iron.
Walnuts are rich in omega-3 fatty acids and alpha linolenic acid. They are considered brain food and have been shown to exert positive cardiovascular effects. This can be attributed to their arginine content, an amino acid that is converted to nitric oxide, a chemical which allows the blood vessels to relax and ease blood flow.
Brazil nuts are rife with selenium, a component of the antioxidant enzyme glutathione peroxidase that works alongside vitamin E in preventing free radical damage to cell membranes. Low levels of selenium are linked to a higher risk for cancer, cardiovascular disease and inflammatory diseases.
4. Pumpkin seeds
Pumpkin seeds contain high levels of essential fatty acids, zinc, magnesium and phytosterols. Only ¼ cup of pumpkin seeds provides half the RDA of magnesium which contributes to energy metabolism, blood vessel relaxation and proper bone formation. The high zinc content is immune-supportive, and particularly for males, it helps to prevent prostate cancer.