Nuts - Health Benefits

It wasn’t very long ago that nuts were feared. – They were considered a dieting disaster, with far too high a fat and calorie content to be anything but bad for you! Recently though, extensive studies have shown that the opposite is actually the case. – Nuts are incredible for the human body. Recently there have been many health discoveries showing that nuts are a wonderful protein source that are great for everyone, and should be added to our diets.

Yes – nuts contain a lot of fat, and they are relatively loaded with calories considering that they are a plant food. Our understanding of fat has changed, however, and we now know that most of the fat in nuts is polyunsaturated or monounsaturated. These fats aren’t nearly as bad for you as others, aren’t as prone to causing weight gain, and most important of all, actually have the ability to lower your LDL cholesterol
levels. In fact, nuts have actually been shown to be extremely good for your heart – modern studies have concluded that a proper daily amount of nuts can lower your chance for developing heart disease by as much as 35%. - Astounding news for a food that was once feared for it’s possible weight gain and destructive cardiovascular effects.

Nuts are an incredible source of protein. – Protein is very important for our bodies, but unfortunately in a lot of places that it’s commonly found (Such as red meats), getting our recommended protein amounts can have negative side effects on our hearts. This makes nuts wonderful, because you can get a lot of protein from them without worrying about hurting your precious heart. They are especially great for vegetarian diets, as vegetarians can have a hard time meeting the recommended amount of protein their bodies need.

Nuts are terrific sources of energy. Protein is an important ingredient for energy, and when combined with the other minerals in nuts make them perfect for providing longer, more constant energy levels. In addition to proteins, nuts also happen to rich in the powerful antioxidants selenium and vitamin E. Anti-oxidants have recently been identified as having powerful anti-aging effects on the body due to their ability to block the damage caused by free-radicals, substances that contribute to early aging.

On studies involving nuts in daily diet, results showed that nearly all forms of nuts had similar effects, though the most beneficial nuts today are generally considered to be peanuts, almonds, and cashews. These studies also suggest that a good daily dosage of nuts be between 1 to 2 ounces to see receive the best benefit. While they are very healthy, nuts can be a rather addicting snack, and combined with their elevated levels of calories can cause weight gain if you don’t exercise a little discipline with your snacking. Fortunately, nuts also satisfy hunger very well.

Overall, nuts are a powerful food that is packed with surprising and astounding benefits. Their ability to reduce the risk of heart disease while protecting against aging and providing solid energy levels makes them a highly desired health food, as long as a person keeps their intake levels low. They are still loaded with calories, and can contribute to weight gain if high levels are consumed on a regular basis. If you keep your intake down, however, you’ll notice remarkable improvements in your health, and you can rest easier at night knowing that you are helping your heart and bettering your chances at escaping cardiovascular disease.

Almonds 

The almond that we think of as a nut is technically the seed of the fruit of the almond tree, a glorious medium-size tree that bears fragrant pink and white flowers. Like its cousins, the peach, cherry and apricot trees, the almond tree bears fruits with stone-like seeds (or pits) within. The seed of the almond fruit is what we refer to as the almond nut. 

Almonds are off-white in color, covered by a thin brownish skin, and encased in a hard shell. Almonds are classified into two categories: sweet (Prunus amygdalu var. dulcis) and bitter (Prunus amygdalu var. amara).

Sweet almonds are the type that is eaten. They are oval in shape, usually malleable in texture and wonderfully buttery in taste. They are available in the market either still in their shell or with their shell removed. Shelled almonds are available whole, sliced or slivered in either their natural form, with their skin, or blanched, with their skin removed.

Health Benefits of Almonds

• Almonds contain monounsaturated fats and some polyunsaturated fats and hence they help to lower the low-density lipoprotein (LDL) or the bad cholesterol, while maintaining healthy high-density lipoproteins or good cholesterol levels.
• Almonds have great health benefits in terms of healthy skin. Almonds prevent premature appearance of wrinkles, black heads, pimples and dry skin as well. A regular massage with almond oil will help you to get a glowing and flawless complexion.
• Almond oil is also used to treat black circles around the eyes, since almond oil helps to re-vitalize the fatigues cells and improve the blood flow.
• Almond oil is extremely useful for treating all sorts of hair problems as well. Almond oil helps as a cure for treating hair-fall, dandruff and avoids untimely graying of hair as well.
• Almonds have an extremely high nutritive value since they contain copper, iron and vitamins and are hence used as a remedy for anemia.
• Almonds are also beneficial in treatment of constipation since they increase the fiber content of the food as well.
• Almonds are also used in the pharmaceutical industry. Sweet almond oil is used as a carrier for injectable drugs, which deteriorate in water-based carriers.
• Almonds decrease the after-meal rises in blood sugar and are hence help in maintaining a healthy blood sugar level.
• Almonds also have antioxidant properties and are hence very beneficial for the health.
• Almond oil is also considered as one of the most popular choice of massage oils, which rejuvenates the body and replenishes the skin. It is also known to relieve the stress.
• Babies who have lactose intolerance, can be given a mixture of powdered almonds mixed with warm water, which provides as much if not more nutrition as milk.
• Almonds contain Alpha-tocopherol, which is a major source of Vitamin E and is hence really great for healthy hair and skin.
• Almonds also increase the blood flow to the vital organs and are also used as aphrodisiacs.
• Almonds provide nutrients that help to increase the bone mineral density, which helps to strengthen the skeletal system. Owing to this it can also be considered as a remedy to cope up with osteoporosis in the elderly.
• Aromatherapy also makes use of sweet almond oil, which is one of the essential oils in aromatherapy and is frequently used as carrier oil.
• Almond oil also possesses laxative properties and helps to produce soft stools and avoid any other problems of the digestive system

Black Seeds

One of the most intriguing seeds is the black cumin seeds. Its health benefits have remained a mystery for many years and now scientists are beginning to recognize them. This seed originally comes from Egypt. They grow in a small pod and to get them out water must be poured over it. So why is this so called black cumin a fascinating spice? The reason for this is that it contains a substance called crystalline nigellone. It also has 100 other chemicals which help your body in many other ways. Here is a list of some of the many things that black seed can do.

Health Benefits of Black Seed

The black seed helps against all types of cold ailments and helps introduce the effective ingredients of cold medications to the areas affected by hot and dry ailments, as it helps the body absorb the medicine quickly when taken in small dosages.

Black seed is hot and dry in the third degree, eliminates, flatulence, extracts the helminthes (worm), relieves leprosy and phlegm fevers, opens clogs, decomposes accumulating gas and excess moisture in the stomach.

When it is ground, blended with honey and drunk with some warm water, it will dissolve the stones that appear in the kidney and the prostate and it is also diuretic.

It increases the flow during menstruation and the production of milk

When it is heated with vinegar and placed on the stomach, it will eliminate helminthes (worms) and when it is blended with wet or cooked colocynth water, it is more effective in removing worms.

It also cleans up, decomposes and relieves cold symptoms when it is ground in a rag and inhaled through the nose on a regular basis until the ailment is cured.

Black seeds oil helps against snakebites, hemorrhoids and spots. When around 25grams of it is drunk with water it will help against gasping and hard breathing.

When the black seeds are cooked in vinegar and then one rinses his mouth with it, it will relieve toothache resulting from sensitivity to cold. When one inhales powered black seed, it will help against water that accumulates in the eye. When it is used in a bandage while blended with vinegar, it heals spots and exposed skin ulcers and decomposes the acute mucus tumors and also hard tumors.

The oil of black seed also helps against facial paralysis when administered by the nose. When one drinks about 25grams of its oil, it helps against spider bite. When it is ground finely and blended with the oil of the green seed and used as ear drops, only up to three drops, it helps against symptoms, flatulence and various clogs.

When the Black Seed is fried and finely ground, soaked in oil and then drops are administered in the nose, it will help against cold conditions accompanied by intensive sneezing.

When it is burned and mixed with melted wax along with henna or iris oil, it helps remove the ulcers that appear on the skin of the legs, after washing the skin with vinegar.

When the black seeds are crushed in vinegar and laid on leprous skin, the skin affected by black pigmentation and on the head that is affected by dandruff, it helps relieve these aliments.

When the Black Seeds are ground finely and one swallows around 25grams of it each day with cold water, it instantly helps against the bit of rabid dogs, and might prevent death as a result of hydrophobia.

Brazil Nuts

Brazil nuts are the seeds of Bertholletia excelsa, a large tree that is grown in various parts of world, not just Brazil. The nuts, in groups of 12 to 25 much like the sections of an orange, form the globular fruit of the tree.

Health Benefits of Brazil Nuts

Brazil nuts contain many helpful nutrients including protein, fiber, selenium, magnesium, phosphorous, vitamin E and thiamine. The Brazil nut contains about 14% protein,11% carbohydrates, and 67% fat.

Brazil nuts have “complete” protein which means that the Brazil nut has all of the necessary amino acids to help foster optimal growth in humans. Organic Brazil nuts can be a good source of protein for people who are vegetarians.

Selenium, found in brazil nuts, is a powerful antioxidant linked to lower rates of cancer and heart disease and also helps boost the immune system along with possibly discouraging the aging process.

Magnesium, also found in brazil nuts, aids the release of energy from foods to assist nerve and muscle function and keep bones healthy. Zinc helps strengthen the immune system as well and Vitamin E can help prevent heart disease.

Cashew Nuts

Cashew nuts are actually seeds that adhere to the bottom of the cashew apple, the fruit of the cashew tree, which is native to the coastal areas of northeastern Brazil. Cashew apples, while not known in the U.S., are regarded as delicacies in Brazil and the Carribean. The seed we know as the kidney-shaped cashew "nut" is delicate in flavor and firm, but slightly spongy, in texture. 

Health Benefits of Cashew Nuts

• Good body builder
• Cashew has no cholesterol.
• Cashew helps maintain healthy gums and teeth.
• Cashew is an energizing food.
• Cashew contains healthy monounsaturated fat that promotes good cardiovascular health, because monounsaturated fats reduce high triglyceride levels which are associated with increased risk for heart disease.
• Cashew is rich in antioxidants that help in the elimination of free radicals that may cause some cancer
• Magnesium works with calcium to support healthy muscles and bones in the body. It also helps promote normal sleep patterns in menopausal women.
• Cashew nuts have a high energy density and high amount of dietary fiber, both have been attributed to a beneficial effect on weight management, but only when eaten in moderation
• Cashew's has high copper content is vital in energy production, greater flexibility in blood vessels, bones and joints.
• Cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin.

Chestnuts 

Chestnuts are different from other nuts in that they are low in fat and have high starch content. They have a crumbly texture and a sweet, mild flavor. Chestnut are usually eaten boiled or roasted and are often added to stuffing or soups, or served as a side dish. It can also be ground into flour and used for baking. Chestnut is most abundant during winter season but canned and bottled peeled chestnuts are available year-round.

Health Benefits of Chestnuts

• Chestnut is a good body builder food and recommended in cases of emaciation (wasting away of body tissues).
• Chestnut aids in the care of the teeth and treatment of pyorrhea.
• The leaves are used as remedy in fever.
• Chestnut is use in convulsive cough such as whooping cough and in other condition of the respiratory organ.
• Chestnut can help repair microscopic holes and leaks in blood vessels and capillaries; it can also help make the vein wall elastic therefore preventing swelling and damage.

Chia Seeds 

Chia has been around for thousands of years. Technically known as Salvia Hispanica L., chia is native to Mexico, Central and South America. The Aztecs utilized this amazingly nutritious seed for centuries. It was so prized in the Aztec culture that it was even used to pay taxes. Known as 'Indian Running Food' for it's ability to provide quick energy, chia was used as a major food source in the Aztec diet, as well as for medicinal purposes.

Health Benefits of Chia Seed

• According to study, Chia possesses the highest percentage of the polyunsaturated fatty acids(linolenic and linoleic) of all crops. Chia seed contain 60% omega 3 fatty acids.
• The protein
  content of Chia is higher that other nutritional grains. Unlike other grains, it is a complete protein, meaning that it has the appropriate balance of all essential amino acids. About 19 to 23% of chia seed weight is protein.
• Chia seed is high in fiber, a 15 gm serving of chia seeds will provide 4 to 5 gm of fiber. Our body requires at least 35 gm of fiber a day to stay healthy.
• Chia seed contain boron which is essential for bone health.
• Chia seed is rich in calcium, about 2 oz of chia seeds contains 600 mg of Calcium, as compared to 120 mg for a cup of milk.
• Chia seeds has 2 times more potassium than banana.
• Chia seeds has 3 times more antioxidants than blueberries.

Hazelnuts  

Hazelnuts are valued for their ultra indulgent flavor and upscale appeal, but don’t let their rich flavor fool you. They are also one of the most nutritious nuts. Hazelnuts are an excellent source of vitamin E, dietary fiber, magnesium, and heart healthy B vitamins. Recent research also shows that hazelnuts are one of the highest natural sources of antioxidants.

Health Benefits of Hazelnuts

Heart Health & Good Fats
Hazelnuts are a rich source of nutrients that have cardioprotective benefits. These nutrients include vitamin E, folate, B vitamins and arginine (an amino acid that relaxes blood vessels).

Hazelnuts also have one the lowest percentages of saturated fat (along with pinenuts and almonds) and one of the best nut sources of heart healthy mono- and polyunsaturated fats. Numerous studies have shown unsaturated fats can lower blood cholesterol and help decrease the risk of cardiovascular disease. The favorable fatty acid profile is another reason why hazelnuts are great heart-smart snacks.

Vitamin E
Vitamin E has been touted as an important antioxidant that may have cardioprotective benefits. Consumers have high awareness of vitamin E, placing it among the top-selling vitamin supplements in the United States. The newly revised food guidance system, known as MyPyramid, specifically lists hazelnuts as one of the richest sources of vitamin E and the guidelines suggest choosing hazelnuts more often to help meet vitamin E recommendations.

Antioxidants
Hazelnuts are one of the highest natural sources of antioxidants among “superfoods” and are one of the most antioxidant-rich nuts. Foods rich in antioxidant content mop-up free radicals in the blood stream that can eventually lead to serious diseases.

Hazelnuts also have one of the highest Proanthocyanidin (PAC) contents among ”superfoods” and the second highest among nuts. PACs are known to have antioxidant capabilities 20 times more powerful than vitamin C and 50 times more potent than vitamin E. The antioxidants found in PACs may have t¬he ability to strengthen blood vessels, suppress platelet stickiness in arteries, reduce the risk of cardiovascular disease, delay the onset of dementia and lower blood pressure.

Macadamia

Macadamia nuts are rich, flavorful nuts native to the continent of Australia, although they are also cultivated in Hawaii. These nuts made an important traditional food source for native Australians, who called them Jindilli or Kindal Kindal nuts.

Health Benefits of Macadamia

• Can help lower a raised cholesterol level
• May reduce the incidence of coronary heart disease
• Contain an exceptionally high proportion of monounsaturated fats and an unusually low percentage of saturated and polyunsaturated fats
• Contain significant levels of protein, comprising essential and non-essential amino acids. Macadamias contain all of the essential amino acids, with most present at optimum levels
• Have a high dietary fibre content of approximately 7%
• Contain no cholesterol
• Are a good source of vitamins and minerals essential in a healthy diet. These include potassium (410mg per 100g), phosphorus (200mg per 100g), magnesium (120mg per 100g) and calcium (64mg per 100g). Smaller amounts of selenium, iron, manganese, copper and zinc are present. Macadamias contain small but significant amounts of a range of vitamins including Vitamins E, B1 (thiamine), B5 (pantothenic acid), B6, B2 (riboflavin), niacin and folate (folic acid.)
• Contain antioxidant phytochemicals known as polyphenols
• Contains phytosterols (plant sterols)

Mustard Seeds

Mustard seeds are from the mustard plant, which is a cruciferous vegetable related to broccoli, Brussels sprouts and cabbage. While there are approximately forty different varieties of mustard plants, there are three principal types used to make mustard seeds: black mustard (Brassica nigra), white mustard (Brassica alba) and brown mustard (Brassica juncea). Black mustard seeds have the most pungent taste, while white mustard seeds, which are actually yellow in color, are the most mild and are the ones used to make American yellow mustard. Brown mustard, which is actually dark yellow in color, has a pungent acrid taste and is the type used to make Dijon mustard. 

Health Benefits of Mustard Seeds

Phytonutrient Compounds Protective Against Gastrointestinal CancerLike other Brassicas, mustard seeds contain plentiful amounts of phytonutrients called glucosinolates. The seeds also contain myrosinase enzymes that can break apart the glucosinolates into other phytonutrients called isothiocyanates. The isothiocyanates in mustard seed (and other Brassicas) have been repeatedly studied for their anti-cancer effects. In animal studies - and particularly in studies involving the gastrointestinal tract and colorectal cancer - intake of isothiocyanates has been shown to inhibit growth of existing cancer cells and to be protective against the formation of such cells.
Anti-Inflammatory Effects from Selenium and MagnesiumMustard seeds emerged from our food ranking system as a very good source of selenium a nutrient which has been shown to help reduce the severity of asthma, decrease some of the symptoms of rheumatoid arthritis, and help prevent cancer. They also qualified as a good source of magnesium. Like selenium, magnesium has been shown to help reduce the severity of asthma, to lower high blood pressure, to restore normal sleep patterns in women having difficulty with the symptoms of menopause, to reduce the frequency of migraine attacks, and to prevent heart attack in patients suffering from atherosclerosis or diabetic heart disease.
Mustard seeds also qualified as a very good source of omega-3 fatty acids as well as a good source of iron, calcium, zinc, manganese, magnesium, protein, niacin and dietary fiber.

Peanuts 

Peanuts are available in various forms- raw or roasted, shelled or unshelled, and salted or unsalted. They are enjoyed regularly at baseball games, at circuses, and as snacks on short airplane flights. It's probably enjoyed most when it's turned into a gooey butter and paired up with jelly in between two slices of bread. Approximately one hundred million jars of peanut butter are bought every year!

Health Benefits of Peanuts

• Whole peanuts contains high amount of protein, which makes it a preferred diet of those people engaged in body-building and those people who are weak and underweight. The raw peanut butter with crushed skin contains much higher amounts of nutrient than refined "nut-only" butter.
• Peanut is a good source of Coenzyme Q10 which protects the heart during the period of lack of oxygen example high altitudes and clogged arteries.
• Peanuts contain high concentrations of antioxidant polyphenols, primarily a compound called p-coumaric acid. Roasting peanuts increases its p-coumaric acid levels, boosting it overall antioxidant content by as much as 22%. Roasted peanuts rival the antioxidant content of blackberries and strawberries, and are far richer in antioxidants than apples, carrots or beets.
• Unsalted peanuts are good for your arteries. One quarter cup of peanuts contains as much monunsaturated fat as a tablespoon of olive oil. Monounsaturated fats have been shown to lower blood cholesterol.
• Peanuts' high niacin content helps in the recovery of cell damage provides protection against Alzheimer's disease and age-related cognitive problem.
• Peanut contain vitamin E, a powerful antioxidant that is shown to significantly reduce the risk of cancer and cardiovascular diseases.
• Peanut contain iron which is essential for the correct functioning of red blood cells.
• Peanut is rich in calcium which helps promotes healthy bones.
• Peanut has higher bioflavonoid resveratrol content than grapes. This bioflavonoid is believed to improve blood flow in the brain by as much as 30%, thus greatly reducing the risk of stroke. Study showed that by adding even small amounts of peanut products to the diet can reduce LDL (bad) cholesterol by 14%.
• Peanuts' fiber content helps lower the risk of colon cancer, an ounce of peanuts contains 2 grams of fiber.
• Peanut helps to accelerate the growth of male and female hormones.

Pecan

Pecans are as nutritious to eat as they are delicious. These delicate nuts are excellent sources of protein and contain energy producing nutrients ? carbohydrates. The fat found in pecans is mostly polyunsaturated and contains no cholesterol. Pecans add fiber to your diet and contain iron, calcium, vitamins A, B, and C, potassium and phosphorous. Pecans also add flavor and a delighted crunchiness to a variety of foods. Adding ten large pecan halves to your salads, toppings, vegetables, meat dishes and desserts will add 65 nutritious calories to your diet.

Health Benefits of Pecans

Medical researchers give pecans the thumbs-up for their ability to lower cholesterol when small amounts are included in the diet on a regular basis. Scientists exploring the beneficial properties of pecans discovered they are a concentrated source of plant sterols known to lower cholesterol.
In addition, pecans contain phytochemicals that offer antioxidant protection from many diseases such as heart disease, diabetes, and cancer.

Because pecans contain mostly monounsaturated fatty acids, they are touted by the American Heart Association that advises Americans to"substitute grains and unsaturated fatty acids from fish, vegetables, legumes and nuts" and limit their intake of saturated fats. Pecans are sodium-free and contain more than19 different vitamins and minerals, making them an ideal nutritious alternative to animal-based foods. Oleic acid is the main monounsaturated acid in most nuts, including pecans, and is credited with lowering LDL cholesterol while not affecting the HDL. Many studies reveal that a high ratio of monounsaturates to polyunsaturates is helpful in reducing risk of heart disease. Essential oil from the pecan is used as an inhalant as well as topical oil. Putting 2 or 3 drops on a handkerchief and breathing the oil stimulates the body to make antibodies, endorphins, and neurotransmitters that help build a strong immune system. Benefits can also be derived from putting the oil into the bathtub, a diffuser, or even a footbath. Pecans are high in zinc, a mineral that helps the body to generate testosterone. Both men and women benefit from good levels of testosterone, a hormone responsible for sparking sexual desire.

Blood Pressure. While eating pecans and other nuts can’t cure high blood pressure, they are an important part of the DASH (Dietary Approaches to Stop Hypertension) eating plan, developed by the National Institutes of Health. The DASH diet also falls right in line with the new 2005 U.S. Dietary Guidelines for healthy eating issued by the Department of Health and Human Services and the Department of Agriculture. Research has shown that following the DASH diet is an effective way to lower blood pressure, while supercharging your diet with much needed nutrients. One part of the DASH dietary prescription? Eat 4 to 5 servings (1 1⁄2 oz each) of pecans a week.

Heart Health. Researchers from Loma Linda University in California and New Mexico State University in Las Cruces, New Mexico, have confirmed that when pecans are part of the daily diet, levels of “bad” cholesterol in the blood drop. Pecans get their cholesterol-lowering ability from both the type of fat they contain and the presence of beta-sitosterol, a natural cholesterol-lowering compound. Eating 1 1⁄2 ounces of pecans a day (27 to 30 pecan halves), when its part of a heart-healthy diet, can reduce the risk of heart disease.

Breast Cancer. Pecans are a rich source of oleic acid, the same type of fatty acid found in olive oil. Researchers from Northwestern University in Chicago recently found in laboratory tests that oleic acid has the ability to suppress the activity of a gene in cells thought to trigger breast cancer. While this area of study is still in its early stages, the researchers say it could eventually translate into a recommendation to eat more foods rich in oleic acid, like pecans and olive oil. A one-ounce serving of pecans provides about 25% more oleic acid than a one-tablespoon serving of olive oil.

Weight Control. Contrary to the widely held, but mistaken belief that “nuts are fattening,” several population studies found that as nut consumption increased, body fat actually decreased. And clinical studies have confirmed that conclusion, finding that eating nuts actually resulted in lower weights. One study from Harvard School of Public Health discovered that people following a weight-loss diet that contained 35% of calories from fat, including pecans as a fat source, were able to keep weight off longer than people following a traditionally recommended lower fat diet. With their super nutrition profile and low-carb content, pecans also make a perfect choice for people following low-carb weight-loss plans.

Pine Nuts

Pine nuts are not botanically referred to as nuts, but as seeds, since they are the seedlings of pinecones. Pine nuts are actually one of the higher fat nuts, and are often used in rich foods such as pesto. But don't let their small size fool you -- pine nuts are very nutrient dense, and full of vitamins A, C and D.

Health Benefits of Pine Nuts

Nutritional powerhouses
A single serving of the lowly pine nut can provide you with up to fourteen grams of protein per serving, depending upon the species. Pine nuts are anywhere from ten to thirty-four percent protein. They’re also an excellent source of fiber as well as vitamins E, K, and niacin. In terms of minerals, they’re an excellent source of magnesium and potassium which is important for maintaining a healthy heart and blood pressure.

Curb your appetite
It may surprise you to learn that pine nuts can be a potent appetite suppressor. Why? They’re a good source of a polyunsaturated fat known as pinolenic acid. When you eat a handful of pine nuts, the pinolenic acid stimulates the secretion of a hormone produced by the intestines known as CCK. CCK sends the signal to your brain that you’re full which turns off your appetite. It also helps to slow down the rate at which your stomach empties so you feel full and satisfied longer. Who would have dreamed these tiny seeds from the pinecone could zap your appetite?

Heart healthy
Pine nuts are high in monounsaturated fats, the same “heart healthy” fats that make nuts and olive oil so beneficial. These fats have not only been shown to reduce blood cholesterol levels but also help to protect the arteries from damage which can lead to a heart attack. Because of their high content, they can go rancid quickly when you buy them already shelled. Their shelf life can be prolonged by refrigeration.

Antioxidant protection
Pine nuts are also high in antioxidants which help to protect the cells of your body from free radical damage. Pine nut oil can also be bought at some natural food markets to help you deliver even more antioxidant power to your salads.

Pistachios

You may find pistachios to be a little odd on account of their unusual greenish color and their distinctive shells. But pistachios are very tasty and undeniably healthy for you, which is the best of both worlds to say the least!

Health Benefits of Pistachios

• One serving of pistachios is 49 nuts, more than any other tree nut.
• Pistachios are a naturally cholesterol-free snack.
• They are a great source of protein. A single serving provides the same amount of protein in one ounce of soybeans.
• Pistachios contain more than 10 percent of the Daily Value of dietary fiber and essential vitamins and minerals.
• One serving of pistachios has as much potassium as half a small banana.
• Pistachios contain monounsaturated fat that has been linked with lowering cholesterol levels and the risk of heart disease.
• Scientific evidence suggests that eating 1.5 ounces per day of most nuts, such as pistachios, may reduce the risk of heart disease.
• Pistachios can lower or help maintain already-low blood sugar levels, an important factor in preventing diabetes.

Pumpkin Seeds

Subtly sweet and nutty with a malleable, chewy texture, the roasted seeds from inside your Halloween pumpkin are one of the most nutritious and flavorful seeds around. While pumpkin seeds are available year round, they are the freshest in the fall when pumpkins are in season.

Pumpkin seeds, also known as pepitas, are flat, dark green seeds. Some are encased in a yellow-white husk, although some varieties of pumpkins produce seeds without shells. Like cantaloupe, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family.

Health Benefits of Pumpkin Seeds

Prostate Protection
They promote overall prostate health and alleviate the difficult urination associated with an enlarged prostate.

Improved Bladder Function
In some studies, pumpkin seed extracts improved bladder function in animals.

Depression Treatment
They contain L-tryptophan, a compound naturally effective against depression.

Prevention of Osteoporosis
Because they are high in zinc, pumpkin seeds are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.

Natural Anti-Inflammatory
Pumpkin seeds effectively reduce inflammation without the side effects of anti-inflammatory drugs.

Prevention of Kidney Stones
They prevent calcium oxalate kidney stone formation, according to studies.

Treatment of Parasites
They are used in many cultures as a natural treatment for tapeworms and other parasites. Studies also show them to be effective against acute schistosomiasis, a parasite contracted from snails.

Great Source of Magnesium
1/2 cup of pumpkin seeds contains 92% of your daily value of magnesium, a mineral in which most Americans are deficient.

Lower Cholesterol
Pumpkin seeds contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.

Cancer Prevention
The same phytosterols that lower cholesterol also protect against many cancers.

Sesame Seeds

Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They are available throughout the year. 

Sesame seeds may be the oldest condiment known to man dating back to as early as 1600 BC. They are highly valued for their oil which is exceptionally resistant to rancidity. 'Open sesame,' the famous phrase from the Arabian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum.

Health Benefits of Sesame Seeds

• Sesame seeds contain sesamin and sesamolin, substances that is believed to prevent high blood pressure and protect the liver against damage.
• Sesame seed is a good source of Vitamin E, that is why it can help strengthen the heart and the nervous system.
• Sesame oil can help remove wrinkles and other skin diseases when applied externally.
• The oil is also used to remove the milk like crust form on the face and head of an infant.
• A large amount of sesame seed can help in increasing weight because it is high in calories.
• Half cup of sesame seeds contains 3 times more calcium than half cup of whole milk.
• It is valuable in removing intestinal worm and removing pus formation in the body.

Sunflower Seeds

Sunflower seeds are the gift of the beautiful sunflower that has rays of petals emanating from its bright yellow, seed-studded center. The flower produces grayish-green or black seeds encased in tear-dropped shaped gray or black shells that oftentimes feature black and white stripes. Since these seeds have a very high oil content, they are one of the main sources of polyunsaturated oil. 

Health Benefits of Sunflower Seeds

A Rich Source Of Vitamin E
Vitamin E is an essential component of your daily nutrition. It's an antioxidant that stops the rampant spread of free radicals within your body. Because free radicals can cause cellular damage, having a source of Vitamin E is critical. Sunflower seeds are rich in Vitamin E and can help your circulatory system function properly. It also allows your blood to clot more readily when your body sustains external wounds, aiding the healing process. Other benefits include a lower risk of developing heart disease and diabetes.

Dietary Fiber For Easy Digestion
Sunflower seeds are a bountiful source of dietary fiber. A deficiency in daily fiber consumption leads to a host of health problems. While the recommended amount of fiber is approximately 30 grams per day, most people fail to consume more than 15 grams per day. This can cause digestive problems which leads to increasing toxicity within your intestines. By eating sunflower seeds, you can take advantage of a powerful supply of the dietary fiber your body needs. Doing so can reduce the likelihood of cancer, lower your cholesterol levels and aid your body's elimination process.

Protein, Carbohydrates And More
One of the reasons why many athletes enjoy eating sunflower seeds is that they provide a supply of protein and carbohydrates. Both are important for maintaining energy levels while training or competing. The seeds can also stimulate the liver to release glycogen into the bloodstream. Because glycogen is a form of sugar, this provides an additional boost of quick energy.

Your body also requires a store of minerals in order to function properly. Sunflower seeds are a heavily-laden resource of magnesium, potassium, selenium, zinc and iron. Each of these has inherent health benefits. While magnesium lowers your blood pressure (and thereby, reduces the chances of a heart attack), selenium can aid in repairing cellular damage while slowing the spread of cancerous cells. Meanwhile, iron helps to distribute oxygen to your muscles and zinc provides your immune system with the boost it needs to defend against common colds.

Sunflower Seeds For The Brain
Most people don't realize that sunflower seeds can actually have a calming effect on your brain. This is due to high levels of tryptophan contained within the seeds. When you consume foods that have tryptophan, it effectively increases your brain's production of serotonin (a neurotransmitter). High levels of serotonin reduce tension which creates a relaxing effect.

Enjoying Sunflower Seeds For Long-Term Health
The trend toward fast foods and meals that are heavy with unhealthy ingredients can have a lasting impact on your health. Many of these foods don't provide a source of protein, carbohydrates and essential nutrients. A deficiency in dietary fiber aggravates the problem. By eating sunflower seeds regularly, your body can enjoy a rich source of the minerals, nutrients and fiber that it needs to function properly. If you've been looking for a convenient snack that's tasty, healthy and can provide a quick jolt of energy, consider adding sunflower seeds to your diet.

Walnut

It is no surprise that the regal and delicious walnut comes from an ornamental tree that is highly prized for its beauty. The walnut kernel consists of two bumpy lobes that look like abstract butterflies. The lobes are off white in color and covered by a thin, light brown skin. They are partially attached to each other. The kernels are enclosed in round or oblong shells that are brown in color and very hard. 

Health Benefits of Walnut

• Walnut is a good source of all important omega-3 fatty acids. Omega-3 fatty acids has a lot of health benefits ranging from cardiovascular protection, better mental function, anti-inflammatory benefits in asthma, rheumatoid arthritis and inflammatory diseases like eczema and psoriasis.
• Walnut contain ellagic acid, an antioxidant compound that helps supports the immune system and contain several anticancer properties.
• Walnut has a mild laxative effect, it is beneficial in cases of constipation.
• It contains vitamins and minerals thus making it an excellent food for body and muscle building.
• Walnut helps improve body's metabolism.
• Walnut is recommended for patients with liver ailments

 Source: www.naturalfoodbenefits.com