Nuts and seeds are an excellent source of foods that you can add to your daily food intake and eat as a snack after a walk or exercise. Nuts and seeds will satisfy your hunger for a long period of time. They also help to regulate your blood sugar and elimination. Regardless of their health benefits, you desire to consume super food nuts in moderation.
How much to eat
The Linus Pauling Institute proposes you to want to eat the equivalent of 1 ounce (28 g) of seeds and/or nuts five times weekly. 1 ounce is equal to 2 tablespoons which equal 1/8 cup.
Most nuts and seeds contain monounsaturated and polyunsaturated fats a great source of Omega-3 (alpha-linolic acid or ALA) which support your immune system, brain, heart as well as maintain cell structure, skin, and hair. ALA is essential fat since it converts to EPA and DHA. High insulin levels can lessen this conversion.
Surprisingly, nuts and seeds also contain amounts of protein, fiber and trace mineral like; potassium, calcium, magnesium, iron, selenium, zinc, copper and vitamins like B1, B2, Niacin, Folate, B6, A, E, and K.
Roasted vs. raw
Roasted nuts and seeds contain Acrylamides (a chemical produced during the roasting process). The excessive heat damages the fats in it. What’s even worse is that this fat becomes oxidized and toxic. To prolong life shelf, most roasted nuts, and seed products also contain preservatives, salt, and flavorings which reduce their nutritional value.
How to roast your nuts and seeds yourself:
If you like roasted nuts and seeds, roasted it at home in a very low temperature of 150 to 170°F in the oven for 25 to 40 minutes. Spread your super food nuts and seeds mix on a baking sheet, season with sea salt (no more than 1 teaspoon), paprika, and cumin. Shake the pan once or twice. Turn off the heat, bring to room temperature and enjoy eating. Raw nut and seeds that are non-GMO and organic are still your best choice to consume.
Occasionally, people have difficulty digesting nuts. Taking digestive enzymes may help. Soaking nuts and seeds could also ease your digestion process so you could benefit the maximum you can.
Soaking and sprouting your nuts and seeds to enrich the flavor
To get the moisture taste of the nuts you could soak it overnight. Long soaking (6-8 hours) with 1-2 slices of lemon will reduce phytates in all nuts, seeds, beans and legumes you use and ease on your digestion.
⦁ Do not cover the soaking jar with lids (it may explode)
⦁ After, soaking it for that long, rinse it in cold water.
Enjoy Nuts & seeds