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  • Foodshaala

Know your Ingredients: Nuts and Seeds

Updated: Sep 7, 2022


Almonds help in lowering LDL (bad) cholesterol and are packed with vitamin E, magnesium, and potassium, which helps oxygen and nutrients flow more freely through the blood. Almonds are high in antioxidants that can protect your cells from oxidative damage, a major contributor to aging and disease. While being low in carbs, they are high in protein and fiber and helps in the growth and repair of the body.

Cashew Nuts

Cashew nuts are rich in plant-based protein and fat. Most of the fat in cashews is essential fatty acid that controls LDL (bad) cholesterol activity. Cashews also provide vitamin K, vitamin E and vitamin B1. Also, cashews contain minerals like calcium, magnesium, potassium, iron, copper and zinc. These vitamins and minerals are good for bone health, skin health, stress reduction, anemia prevention, and recovery of muscles.

Chia Seeds

Chia seeds are a great source of antioxidants, fiber, proteins, omega-3 fatty acids, and calcium. The nutrient content of chia seeds makes them good for heart, bone health and it lowers blood sugar levels. Due to their health benefits, chia seeds are commonly advised for weight loss and overall good health. A large part of the carbohydrate content in chia seeds is actually fiber, due to which chia seeds are also recommended in a low-carb diet.

Cocoa Powder

Unsweetened cocoa powder is not only an incredibly rich and delicious, but it also delivers incredible nutritional value to your diet. Cocoa powder is rich in important micronutrients such as magnesium, potassium, copper and manganese. Cocoa powder has many antioxidants and anti-inflammatory components which help in decreasing inflammation, improving heart and brain health, and fighting against cancer. Cocoa powder can deliver healthy fibres and has low carbs per serving, so it can help in healthy bowel movement, controlling blood sugar level and weight reduction. Eating chocolate usually make people happy, so consuming unsweetened cocoa powder can help in promoting better moods, reduce fatigue and lower depression, without consuming unnecessary sugar.

Flax Seeds

Flax seeds are rich in many nutrients, including fiber, protein, magnesium and manganese. Because of the Alpha-Linolenic Acid (ALA) in flax seeds, which is an essential omega-3 fatty acid, they may reduce high blood pressure level, and improve heart health by helping to maintain normal heart rhythm and pumping.

Muskmelon Seeds

Muskmelon seeds are a good source of proteins, vitamins (folate, thiamine and niacin, vitamin B6 and pantothenic acid), minerals (magnesium, copper, zinc, iron, potassium, phosphorus and manganese), and fatty acids. Melon seeds are rich in fiber which improves gut health, makes circulation in the body better, and helps get rid of waste material from the blood.


Peanuts are rich in protein, good quality fat, and various healthy nutrients. The protein content ranges from 22–30% of its total calories, making peanuts a great source of plant-based protein.


Pistachio is high in protein, fiber, and antioxidants. Their essential amino acid content is higher than any other nut. They also have several other important nutrients, including vitamin B6 and potassium.

Pumpkin Seeds

Pumpkin seeds contain essential minerals, including magnesium, phosphorus, copper, and zinc that enhance the immune system. Pumpkin seeds also provide protein which supports cell grows and repairs. Pumpkin seeds are a natural source of tryptophan, an amino acid that's associated with improvements in sleep.


Raisins contain healthy vitamins and minerals. They are also fat-free and cholesterol-free, high in antioxidants, and an excellent source of fiber.

Sesame Seeds

Sesame seeds are a good source of healthy fats, protein, B vitamins, minerals, fiber, and rich in various antioxidants. They are high in magnesium which helps in lowering blood pressure. Sesame seeds are highly rich in calcium, which is good for strong bones and teeth.


Walnuts provide healthy fat, fiber, vitamins and minerals. Omega-3 fatty acid contained in walnuts increases the flexibility of body cells, and activates the brain functions. Walnut skin contains many types of polyphenols, such as catechin, tannins and ellagitannins. These polyphenols make the signal of the immune cell stronger, and boost immunity. Walnuts have a high antioxidant activity. This activity helps to fight oxidative damage in the body, including damage due to LDL (bad) cholesterol which causes heart diseases and brain infarction.


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