Welcome, lovers of cooking and well-being! If you are looking for a small, versatile ingredient with a giant impact on your health, look no further than the crunchy universe of nuts and seeds. Far from being a simple snack or a dessert garnish, these foods concentrate a natural pharmacy of essential nutrients in a handful. Get ready to rediscover why a daily handful is the best investment for your body and your dishes.
1. The Protective Shield for Your Health: Comprehensive Benefits
Nuts and seeds are a dense source of nutrients that act as guardians of our body, from the heart to the brain.
Armored Heart: The Fats that Heal
The main superpower of nuts and seeds lies in their unsaturated fats (monounsaturated and polyunsaturated), known as the "good fats."
- Regulate Cholesterol: They help reduce LDL cholesterol (the "bad" one) and triglycerides, while boosting HDL cholesterol (the "good" one).
- Anti-inflammatory Power: Their content of Omega-3 fatty acids (ALA), especially in walnuts, reduces chronic inflammation, protecting arteries and decreasing the risk of cardiovascular diseases.
Agile Brain and Sustained Energy
They are considered "brain foods" for a good reason. They contain Vitamin E and antioxidants that protect nerve cells. In addition, they are an excellent source of concentrated energy and vegetable protein, ideal for maintaining physical and mental vitality.
Happy Digestion and Weight Control
Their high content of fiber (soluble and insoluble) is fundamental. It not only promotes intestinal transit and fights constipation but also generates a great feeling of satiety, which helps control appetite and is an ally in weight management plans.
2. The Magnesium Secret! The Best Allies
Magnesium is a crucial mineral involved in over 300 biochemical reactions in the body, from cellular energy production to heart rhythm and nerve function. Since magnesium deficiency is common, nuts and seeds are a concentrated alternative to meet the daily requirement.
Here we show you which are the magnesium champions and what other superpowers they provide per serving (referencing one ounce, or approximately 28 grams):
| Nut / Seed | Magnesium per Serving (mg) | % of RDI | Key Nutritional Benefits |
| Pumpkin Seeds | 156 mg | 37% | The champion! They provide iron, zinc, and powerful antioxidants. |
| Chia Seeds | 111 mg | 26% | Rich in calcium, phosphorus, and omega-3s. They promote digestive health and blood pressure. |
| Almonds | 77 mg | 18% | Very rich in Vitamin E, protein, and calcium. Almond flour concentrates even more magnesium. |
| Cashews | 74 mg | 18% | Source of monounsaturated fats. They promote a balanced lipid profile. |
| Sesame Seeds | 95 mg (3 tbsp) | 23% | Stand out for their fiber, calcium, iron, and thiamin content. |
| Walnuts | 45 mg | 11% | Key for their Omega-3s (ALA), linked to better cognitive function and lower risk of mood disturbances. |
| Hazelnuts | 46 mg | 11% | They provide Vitamin E and natural antioxidants that protect the skin. |
3. From Snack to Recipe
To take advantage of all these benefits, it is essential to include them daily and in the right way.
Golden Rule: Keep it Natural!
Consume your nuts and seeds raw or dry-toasted, always avoiding fried, salted, or sugar-coated versions. This maximizes their healthy fats and minimizes sodium and empty calories.
Tips
- For the Morning: Crush walnuts or almonds to create a topping for your oatmeal, yogurt, or smoothie. Chia seeds act as a natural thickener in homemade puddings or jams.
- Sauces and Dressings: Use soaked cashews to make vegetable "creams" or spreadable cheeses. Prepare an alternative pesto with pistachios and basil.
- Boost Your Batters: Substitute part of the traditional flour with almond flour to give a moister texture and an extra boost of protein to your cakes or cookies.
- Crunch in Salads: A handful of toasted pumpkin or sunflower seeds, alongside your salads or vegetable creams, provides that touch of texture every dish needs.
Daily Recommendation: Start with a small handful (about 30 grams) of nuts or one tablespoon of seeds a day. It is a small portion, but with a giant nutritional impact.
Incorporate these nutritious treasures into your routine and transform your meals in a delicious and healthy way!
