Nutritious Nuts And Seeds

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Enrich your daily diet with yummy buttery nuts and seeds! Snack on a handful of nuts each day and you will be contributing to your health and staying fit. For such small quantities they are power packed with protein, energy, lots of antioxidants, minerals and vitamins and the much needed omega-3 fatty acids missing in our daily diets. Nuts and seeds are a great snack and just 1 ounce or even one tablespoon is all you need to boost your protein along with their richness in healthy monounsaturated fat and dietary fiber. Many contain phyto-chemicals as well and are well known for their heart disease, stroke and cancer fighting elements.

Here are 12 favorites and what you receive in a one ounce serving or in one tablespoon:

1)  Almonds. This amounts to about 24 nuts = 6 grams of protein, 164 calories and 3.5 grams of dietary fiber.

2)  Cashews. This amounts to about 18 medium nuts = 5 or 6 grams of protein, 163 calories and a gram of dietary fiber.

3)  Macadamias. This amounts to about 12 nuts = 2-3 grams of protein, 204 calories and 2.5 grams of dietary fiber.

4)  Peanuts. This amounts to about 68 small nuts = 7 grams of protein, 165 calories and 2.5 grams of dietary fiber.

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5)  Pecans. This amounts to about 19 halves = 3 grams of protein, 195 calories and almost 3 grams of dietary fiber.

6)  Walnuts (dried). This amounts to about 14 halves = 4.5 grams of protein, 185 calories and 2 grams of dietary fiber.

7)  Pine Nuts. This amounts to about 167 kernels = 4 grams of protein, 190 calories and 1 gram of dietary fiber.

8)  Pistachios. This amounts to 49 kernels = 6 grams of protein, 162 calories and 3 grams of dietary fiber.

9)  Flax Seed. One tablespoon = 2 grams of protein,  55 calories and almost 3 grams of dietary fiber.

10)  Pumpkin Seeds. One ounce = 8.5 grams of protein, 163 calories and 2 grams of dietary fiber.

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11)  Sunflower Seeds. One ounce = 5.5 grams of protein, 165 calories and 3 grams of dietary fiber.

12)  Sesame Seeds. One tablespoon = 1.5 grams of protein, 52 calories and 1 gram of dietary fiber.

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These nuts and seeds are amazingly easy to add to your diet and you don’t need to eat very much to boost your health and energy!

Eating nuts and seeds fresh, preserves their antioxidant properties. The ones packaged and processed for long periods of time that you find on most store shelves, have lost  these valuable properties and actually can become the opposite (and they don’t taste nearly as good). I buy mine raw (and organic when I can find them) and I roast them myself. You won’t believe the difference and how fabulous they taste!! Your kids will absolutely love them.

My favorite website I order all of mine from is:

http://www.nuts.com/  (they sell a lot of other great snacks too)

“Our beloved grandfather, Poppy Sol, started this business in an open-air market. Three generations later, we’re still bringing smiles to our customers’ faces.”

Have a nutritious nut (and seed) filled day! ( :

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