Date: 03/29/2025 03/30/2025
Location: Star Lake Meditation Center
Teacher: Shilin Long
Buddhist Diet and Regimen
Health Benefits of Nuts and Seeds
Summary
Nuts and seeds are highly nutritious natural foods packed with healthy fats, protein, fiber, vitamins, and minerals. Consuming them in moderation provides essential energy, promotes cardiovascular health, strengthens immunity, enhances brain function, and supports digestive health. This article explores the key nutrients and health benefits of common nuts and seeds, offering guidance on how to incorporate them into a balanced diet.
1. Key Nutrients in Nuts and Seeds
1.Healthy Fats: Nuts and seeds are rich in unsaturated fatty acids, such as Omega-3 and Omega-6, which help lower cholesterol and reduce cardiovascular disease risk.
2.High-Quality Protein: They are excellent plant-based protein sources, providing essential amino acids for muscle growth and repair.
3.Dietary Fiber: Supports digestive health, regulates cholesterol levels, and stabilizes blood sugar.
4.Vitamins and Minerals: Nuts and seeds contain vitamin E, B vitamins, magnesium, calcium, iron, zinc, and selenium, essential for nervous system function, bone health, and immunity.
2. Common Nuts and Their Health Benefits
1.Almonds: Rich in vitamin E and antioxidants, promoting heart health and improving skin condition.
2.Walnuts: High in Omega-3 fatty acids, supporting brain function and reducing inflammation.
3.Cashews: A good source of magnesium and iron, aiding in anemia prevention and immunity enhancement.
4.Hazelnuts: Packed with monounsaturated fats and B vitamins, supporting nervous system health.
5.Pistachios: Contains lutein and antioxidants, benefiting eye health and gut microbiome balance.
3. Common Seeds and Their Health Benefits
1.Flaxseeds: High in Omega-3 fatty acids and lignans, helping lower cholesterol and reduce inflammation.
2.Chia Seeds: Rich in fiber and protein, supporting blood sugar control and increasing satiety.
3.Pumpkin Seeds: A great source of zinc and magnesium, enhancing immunity and male health.
4.Sesame Seeds: High in calcium and antioxidants, promoting bone health and lowering blood pressure.
5.Sunflower Seeds: Rich in vitamin E, supporting cardiovascular health and improving skin elasticity.
4. How to Consume Nuts and Seeds Wisely
1.Moderate Intake: Due to their high-fat content, recommended daily consumption is around 30g.
2.Avoid Overly Processed Options: Choose unsalted, unsweetened, and minimally processed nuts and seeds to reduce added ingredients.
3.Incorporate into Meals: Add nuts and seeds to oatmeal, yogurt, salads, or baked goods for a more balanced diet.
