Many consumers are unaware of how beneficial nuts, beans, and seeds can be when it comes to getting the proper amount of nutrients in their diet. In the February issue of Food Technology, published by the Institute of Food Technologists, contributing editor Linda Milo Ohr wrote that heart health, weight management, healthy cholesterol levels, and cognitive health are just some of the benefits these foods can offer.
Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain fiber, phytosterols and plant protein. In a 2011 scientific review, researchers showed that consuming a breakfast containing almonds aids in stabilizing blood glucose levels for most of the day and provides a lasting feeling of fullness. Pistachios also are considered a part of a heart-healthy diet and also may lower cholesterol. In addition some research has shown that walnuts may have been linked to benefits related to brain health and cancer.
Beans contribute complex carbohydrates, vitamins, fiber, minerals, and antioxidants that may help lower the odds of cognitive deficits or the risk of Alzheimer’s disease. Pulses like dry peas, lentils, and chickpeas also are members of the legume family and contain fiber, protein, as well as seven of the eight essential amino acids needed in the body.
Chia seeds, sunflower seeds, and hemp seeds also contribute a myriad of essential minerals and amino acids to the diet. Chia seeds can be mixed with liquids to create sports drinks with omega-3s to address inflammation and protein to help with muscle recovery.
— Source: Institute of Food Technologists