Functional foods 2: Nuts and seeds

In the second part of our series on functional foods, we look at nuts and seeds. Do you feel that neither of these foods offer any interesting health benefits? If so, you're sorely mistaken. And today's article will explain why that is. But in addition to the most important health benefits of nuts and seeds, we'll also look at the most interestingThe most interesting representatives of both groups, and we'll also look at the possible negative effects of overdoing it with nuts and seeds.

What are the health benefits of nuts and seeds?

Although most people probably think of sleeping when they think of healthy foods, they probably think offruits or vegetables, nuts are also extremely beneficial to a person's health. Many studies report that eating nuts has a positive effect on the cardiovascular system and acts as a preventative measure against many diseases. For example, such pistachios additionally help reduce triglyceride levels, which entails a reduction in the risk of arterial calcification and other risky diseases. Moreover, it is no secret that nuts have anti-inflammatory properties, which are due to their high content of omega-3 fatty acids.

Like nuts, many seeds have really supercharged nutritional values. This is especially true for chia seeds, hemp seeds or teba flax seeds. However, their positive health effects are limited by the fact that, unlike nuts, we usually eat much less of them. Few people are likely to indulge in a bowl of seeds for a snack. On the other hand, it is very easy to add them to almost any dish and thus enrich it nutritionally. Whichever way you prefer to serve them, there's no doubt that nutsbecause of their nutritional content, nuts and seeds should not be missing from your diet.

What to watch out for?

Although nuts and seeds carry many important nutrients, they should not be overdone at all costs. The reason is that they also contain some substances that are not very beneficial to health when consumed in large quantities, quite the opposite. These include omega 6 fatty acids, which, unlike omega 3 fatty acids, are inflammatory. This applies, for example, to walnuts, which are among the most popular in this country. However, this does not mean that you should automatically avoid certain types of nuts. The solution is simple - consume nuts and seeds in moderation. But what do you mean by that?

You may have come across the recommendation that the ideal amount of nuts per day is about one handful. Is this true? A 2021 study looked at how many nuts people following this recommendation actually eat and how many nutrients they take in as a result. It turns out that as a general rule of thumb, the one handful of nuts serves very well. However, each type of nut has a different composition, so strictly speaking the recommended daily intake varies to some extent. However, if you actually eat a handful of nuts every day, in most cases it will beIn most cases, this will be indicative of the actual recommended dosage.

As far as seeds are concerned, there is no need to worry too much about their dosage. As mentioned above, none of us is likely to eat a full bowl of seeds in a sitting. So you don't have to worry about overdoing it. The problem is often the opposite, as most people don't consume enough seeds.

The best nuts and seeds to keep in your diet

Now that we know that nuts and seeds have a number of health benefits, and we've discussed their recommendationsdosage, all that's left to do is discuss the specific representatives of each group. Which nuts and seeds have the best nutritional value and are worth including in your diet?

Almonds

The first type of nuts that are worth including in your diet are almonds. The reason is very simple. They have excellent nutritional values, taste great, are among the most effective antioxidants (thanks to their vitamin content) and are a very good source of nutrients.E) and help break down LDL cholesterol, which helps prevent many cardiovascular diseases. In addition, almonds are often sold in the form of a delicious butter, which will no doubt be appreciated by any fan of nut butters in general. This allows you to enjoy almonds in their natural form or to flavour your favourite porridge or dessert with almond butter.

Chia seeds

Did you know that chia seeds contain all 8 essential amino acids? But in addition, they are an excellent source of omega 3 fatty acids and their consumption has been shown to help lower blood pressure. Not forgetting their high vitamin B12 content and powerful antioxidant effect. At the same time, they offer many uses in the kitchen, as they can be added to countless different dishes. It is therefore no wonder that they have become a very popular ingredient in many recipes in recent years.

Cashew nuts

Like almonds, cashews have a very beneficial effect on blood pressure levels. However, their great advantage is also their delicious taste. In fact, they are not overly bold, so they can easily be used in various porridges or smoothies without affecting the taste. On the other hand, they can easily flavour dishes that need it. To make matters worse, their effect on blood sugar levels is also often discussed.

Hemp seeds

Hemp seeds are another widespread type of seed that you can find in many recipes, among others. They are an excellent source of protein. They are therefore suitable for flavouring various dishes that lack protein. Not forgetting that they are an excellent source of omega-3 fatty acids. In terms of health effects, scientific studies suggest, for example, that hemp seeds may act as a preventative measure against Alzheimer's disease.

Pistachios

Pistachios contain fewer calories and fat compared to most other nuts, which automatically makes them a perfect choice for athletes. At the same time, however, they contain a lot of potassium, which is beneficial for the functioning of the nervous system or, for example, for blood pressure. But most importantly, pistachios are simply perfect in taste, which is why they are one of the most popular nuts ever. You can indulge in them in any form, but some are less suitable than others. For example, salted pistachios from supermarkets usually contain too much salt to be considered healthy.

Walnuts

We must not forget the so-called walnuts. They contain quite a lot of copper and also have a positive effect on LDL cholesterol levels. Their great advantage is also their easy availability, as they often grow in people's gardens in the Czech Republic. They are good for desserts, for example, but you can flavour almost any dish with them. If you choose to eat walnuts as part of a dessert, beware of the sugar content and total calories. While it doesn't hurt to have a few from time to time, it definitely shouldn't be overdone.

Final summary

So what can we take away from this article? Nuts and seeds are a very valuable part of the diet that many people forget about. They contain many minerals, vitamins, antioxidants or even omega 3 fatty acids. However, you shouldn't overdo it with nuts and seeds either. They often contain omega 6 fatty acids, which we have an abundance of in the Central European diet. However, if you stick to the rule that you should eat about a handful of nuts every day, it's perfectly fine. So don't forget to add some nuts or seeds to your diet next time.