Health Benefits of Seeds, Nuts & Grains

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#1
If you love Seeds, Nuts & Grains, here's some great news for you. They are packed with nutrients that boost your health in many different ways.


Pumpkin Seed

1.jpg

The humble pumpkin seed is packed with vitamins and minerals. But these seeds are also loaded with calories.

Pumpkin seeds support the function of the immune system, assists prostate health and helps lower cholesterol levels. They are also a useful source of omega 3 fatty acids and zinc.

50 g of pumpkin seeds a day provides a third of an adult's zinc requirements. They should be eaten in moderation, however, as they are high in calories.

Once seeds have turned brown, they have become rancid and should not be eaten. Pumpkin seeds are best eaten as fresh as possible.

Nutritional Values (Per 100g)


  • [*=left]Calories 569
    [*=left] Fibre 5,3g
    [*=left]Potassium 820mg
    [*=left]Zinc 6,4mg
    [*=left] Iron 10mg
 
Last edited:

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#2
Sunflower Seeds

1 (1).jpg

Sunflower seeds are grey, nut-tasting seeds are very high in vitamin E.

Sunflower seeds are very high in vitamin E, which is linked to a reduced risk of heart disease. Sunflower seeds also provide antioxidant defense against cancer as well as against cataracts.

Sunflower seeds are high in calories and should therefore be eaten in limited quantities. If you eat two tablespoons of sunflower seeds a day, you will double your vitamin E intake.

Sunflower oil loses no nutrients in the processing. It is important never to eat rancid or overheated sunflower seeds, as they can increase the risk of free radical formation.

Nutritional Values (Per 100g)

  • Calories 650
  • Total fat 13g
  • Fibre 6g
  • Vitamin B1 0,4mg
  • Vitamin E 11mg
 
Last edited:

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#3
Linseed

1 (2).jpg

Suffer from indigestion or verging on menopause? Then try to include more linseeds or linseed oil in your diet.

Linseeds are a good source of fibre and omega 3 fatty acids. They have anti-cancer effects and may help manage menopausal symptoms. They can prevent and relieve constipation as well as soothe digestion.

One tablespoon of linseeds will keep the bowel regular and meet your body's Omega 3 fat requirements. Linseeds are high in calories and should be eaten sparingly.

Nutritional Values (Per 100g)

  • Calories 396
  • Fibre 37g
  • Omega 3
  • Fats 22g
  • Magnesium 350mg
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#4
Sesame Seeds

1 (3).jpg
Sesame seeds are a key source of phytic acid, which could inhibit cancer, specifically of the colon.

Sesame seeds help to protect the body from free radicals. They are a key source of phytic acid, magnesium and calcium. Phytic acid could inhibit cancer, specifically of the colon.

Like most seeds and nuts, sesame seeds are high in calories, and should therefore not be eaten in great quantities.The outer layers of seeds contain phytic acid, so they are best eaten whole.

Nutritional values
(Per 100g)
  • Calories 598
  • Fibre 7,9g
  • Magnesium 370mg
  • Calcium 670mg
 
Last edited:

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#5
Almonds

1 (4).jpg

Almonds are a great addition to many desserts. These nuts are also rich in vitamin E and a useful source of calcium.It may help reduce the risk of heart disease and can also lower blood cholesterol levels.

Almonds are high in monounsaturated fat and calories. Generally, between 25g and 50g are recommended, especially for the age group between 11 and 24 years. 100g of almonds provide almost one fifth of an adult's daily calorie needs.

Unblanched almonds are the healthiest. If almonds need to be toasted, they can be gently heated in an ungreased frying pan for one to two minutes.

Nutritional Values (Per
100g fresh)

  • Calories 612
  • Calcium 240g
  • Fat 55,8 g
  • Iron 3mg
  • Potassium 780mg
  • Protein 21g
  • Vitamin E 24mg
  • Zinc 3,2mg
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#6
Macadamia Nuts

1 (5).jpg

Macadamia nuts, which are grown locally, are a good source of fibre, the B-complex vitamins and calcium.Macadamia nuts contain significant amounts of fibre (helps the movement of the digestive tract) and the B-complex vitamins (mostly involved in the metabolic processes).

Twelve macadamia nuts count as one serving (30 g). Unfortunately this variety of nut has a high fat content, although its fats are monounsaturated.

To reduce sodium and added fats in the diet, avoid salted, oil-roasted macadamia nuts. Rather choose the plain roasted ones.
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#7
Brazil Nuts

1 (6).jpg

Due to Brazil nuts' high selenium content, these chunky, tasty nuts can be seen as a "complete" protein source.

Brazil nuts are particularly healthy due to their high selenium content, which makes their protein content "complete". This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans (in the same way as proteins from animal products do).

Eight medium Brazil nuts count as one serving (30 grams). Since these nuts are relatively high in fat, they shouldn't be included in the diet more than three times per week. These nuts should also replace other fats in the diet and shouldn't just be added.
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#8
Chestnuts

1 (7).jpg

The bulk of calories in chestnuts come from carbohydrates instead of fat. These nuts are also cholesterol-free.

The bulk of calories in chestnuts come from carbohydrates instead of fat. These nuts are also cholesterol-free, low in sodium and quite a good source of dietary fibre, which makes them a good choice for slimmers and people with heart problems.

Five kernels of chestnuts count as one serving (42 g). A single serving of chestnuts shouldn't be consumed more than four to five times a week.

To reduce sodium and added fats in the diet, avoid salted, oil-roasted chestnuts. Rather choose the plain variety and roast them yourself.
 
Last edited:

jv_66

Super Moderator
Staff member
Super Moderator
Joined
Dec 2, 2011
Messages
32,303
Likes
83,912
Location
Bangalore
#9
​Good sharing Nisha.....sunflower seeds ellam saapidalama.....idhuvarai theriyave theriyadhu
 

Nishahameetha

Ruler's of Penmai
Joined
Jul 5, 2011
Messages
18,266
Likes
28,609
Location
Trichy
#10
Pecan Nuts

1 (8).jpg

Next time, add a few pecans to that garden salad. And boost your vitamin E and antioxidant intake in the process.

This nut is an important source of ellagic acid. Pecan nuts are a good low fat source of vitamin E and also have anti-cancer effects. They can also, if eaten correctly, lead to lower cholesterol levels.

Like all nuts, pecan nuts are high in calories and polyunsaturated fat and should be eaten in moderation (a tablespoon five times a week) in the place of other high fat foods and not in addition to them.

Pecan nuts are best eaten fresh from the shell. They should be stored in an airtight container and kept in a cool place.
 

Important Announcements!

Type in Tamil

Click here to go to Google transliteration page. Type there in Tamil and copy and paste it.