A nutritionally high diet is important for maintaining high fitness. Nuts and seeds have been identified to reduce the development of many diseases, including tumors, excessive cholesterol, type II diabetes, dementia in old age, fetal malformations), because they contain nutrients (nutrients E and B), minerals (potassium, calcium, iron, zinc, selenium, magnesium, phosphorus), omega-3 fatty acids, proteins and fiber. Therefore, they can be appropriately incorporated into many dietary developments, such as healthy eating and the Mediterranean diet, and can also be used for cooking. For these reasons, our manuscript pays special attention to the properties of almonds, walnuts, cashews, pumpkin seeds, linseed seeds and sunflower seeds.
Introduction
Nowadays, a healthy nutrient serves a big function in a healthy lifestyle, for which some suggestions were already given by activists. These suggestions also indicate the consumption of seeds and nuts, which, with their beneficial material values, contribute to the protection of health. These ingredients include fiber, antioxidants, proteins, omega-three fatty acids, nutrients, and minerals. Due to their beneficial energetic elements, they reduce the chances of progression to many diseases such as cardiovascular diseases, dementia in old age, gastrointestinal diseases or osteoporosis. In addition, their intake can be properly incorporated into special diets, including the Mediterranean diet.
Among nuts, almonds, hazelnuts, walnuts, pecans, pine nuts, cashews are well known. Excellent seeds include pumpkin seeds, flax seeds, sesame seeds, sunflower seeds and chia seeds. Of those seeds and nuts, our manuscript summarizes the maximum important properties of almonds, walnuts, cashews, pumpkin seeds, linseed seeds and sunflower seeds.
Main properties and health consequences of almonds, walnuts, cashews, pumpkin seeds, flaxseed and sunflower seeds
Almonds: fiber, amino acids, zinc, magnesium, potassium, phosphorus, iron, copper, selenium, nutrients (nutrients E and B) and omega-three fatty acids play an important role in the prevention of heart disease. In addition, these useful elements also contribute to the prevention of dementia in embryonic development or old age.
Walnuts: Apart from beneficial fatty acids, nutrients E and B, walnuts are also rich in manganese, zinc, magnesium, calcium, potassium and selenium. Because of its beneficial elements, it has a great effect on the functioning of the cardiovascular system and brain. Recently, the dietary and health benefits of nut consumption have been defined.
Cashews: Cashews are a great source of nutrients K, magnesium, phosphorus and iron. It also has a high protein content and contains antioxidant active ingredients. Cashews play an important role in keeping the immune system safe. Furthermore, it reduces the risk of tumor growth.
Pumpkin Seeds: Apart from zinc, manganese, magnesium and iron, pumpkin seeds are also rich in nutrients B, E, K and C. It also strengthens the immune system because of its phytosterol element, contributing to the prevention of excessive cholesterol and prostate fitness.
Flax seeds: Flax seeds play an important role in digestion. It contains large amounts of α-linolenic acid, fiber, manganese, magnesium, phosphorus, zinc and selenium. Flax seeds can contribute to a successful diet. In addition, it improves cholesterol levels and also protects the cardiovascular system.
Sunflower Seeds: Sunflower seeds are rich in nutrients E, iron, selenium, zinc, copper and calcium etc. It has an important function in the prevention of heart disease. It also helps in digestion because of its fiber element.
Seeds and nuts can be beneficial elements of a healthy daily diet or varied dietary development. The best of these is the Mediterranean diet. Almonds, walnuts, cashews, pumpkin seeds, linseed seeds and sunflower seeds have many properties that contribute to the prevention of many diseases, including heart, gastrointestinal or catastrophic gadget diseases. As a result, they have a huge function in preventing excessive cholesterol, cancer or dementia in old age, among various things. Consumption of nuts and seeds is also recommended as an ingredient in recipes. We hope our paper really contributes to a more healthy lifestyle.
