Nuts and seeds are an essential part of a vegan diet. They are a key source of protein and minerals. They also offer fat and fiber to help you feel full. There are many choices you can enjoy to help keep your vegan lifestyle interesting, nutritionally complete, and ideal for your overall health and wellbeing.
Almonds lower cholesterol naturally and have been linked with better brain, heart and bone health. Twelve raw almonds a day can lower your cholesterol by around 15% in a matter of weeks. Their fat profile is similar to olive oil, which means they also boost helpful HDL cholesterol. Almond milk makes a great swap for cow milk. In one study, eating more almonds in place of carbs meant a 30% reduction in heart disease risk and a 45% risk reduction due to less animal fat in the diet.
Cashews lower the risk of coronary disease and contain the heart-healthy monounsaturated fats needed to reduce triglyceride levels (cholesterol). Cashews are also high in copper, which improves skin and hair health, as well as magnesium, essential for bones and joints.
Peanuts are yet another amazing nut and can help fight depression, regulate blood sugar, reduce the risk of gallstones or gallbladder diseases, and fight Alzheimer’s disease, heart disease, nerve disease, and various infections. They are rich in energy and packed with antioxidants, vitamins, and minerals. A cup of peanuts can provide the daily recommended levels of protein, minerals, antioxidants, and vitamins.
Walnuts are packed with omega-3 fatty acids and antioxidants. They are also great for lowering cholesterol and can help with digestion, lowering the risk of diabetes, constipation, certain cancers, and heart disease. Eat 8 a day and see what a difference they can make to your health.
These are tiny nutritional powerhouses, full of healthy fats, including heart-healthy Omega-3 fatty acids. They also lower high blood pressure and the risk of certain cancers. They also support a healthy liver.
Pumpkin seeds are one of the best sources of zinc and also contain magnesium, potassium, vitamin E, and vitamin K. One ounce provides 18% of your daily allowance of protein. They elevate mood, boost the immune system, and lower the risk of diabetes and some forms of cancer.
These aid in the prevention of diabetes and cancer, and also lower cholesterol. They protect DNA from radiation and the liver from alcohol damage.
Don’t skimp on these nuts and seeds and see what a difference they can make to your health.