Healthy Nuts and Seeds

NUTS and SEEDS:

Almonds:
Classified as a nut, almonds are actually the seed of the fruit of an almond tree. They offer a delicate and mild flavor to dishes and can be added to vegetables, meats, fruits and desserts.

Eating twelve almonds per day can provide you with the recommended daily allowance of essential fatty acids. Almonds are rich in potassium and are considered a "good" fat. These fruit seeds are high in calories, so limit your intake to no more than twelve per day. Unblanched almonds are considered to be the healthiest choice. Avoid dry roasted almonds or almonds covered in sugar, honey or salt.

Brazil nuts:
Brazil nuts contain all the essential amino acids, making them a complete protein. Brazil nuts contain exceptionally high levels of selenium; a powerful antioxidant that can help reduce the risk of heart disease and cancer.

Brazil nuts are an excellent source of zinc, which is essential to digestion and metabolism. Brazil nuts contain a high level of fat and should not be consumed more than three times per week. One serving equals eight nuts and is equivalent to 30 grams of fat.

Chestnuts:
These nuts pack a wallop of beneficial carbohydrates, making them an excellent choice for people trying to gain weight. Chestnuts are cholesterol-free, low in sodium, and a good source of dietary fiber.
Additionally, chestnuts contain small amounts of vitamin C, thiamine, and riboflavin. Although chestnuts are considered a "good" fat, they should not be consumed more than four times per week. One serving of chestnuts equal five whole nuts. It's best to roast chestnuts at home by baking them at 350 degrees Fahrenheit for approximately 5-6 minutes.

Pumpkin seeds:
Research shows pumpkin seeds to be effective in lowering cholesterol levels, promoting prostate health, and supporting the function of the immune system. Pumpkin seeds are a rich source of potassium, omega-3 fatty acids and zinc. One and one-half ounces of pumpkin seeds can provide over one-third of an adult's daily zinc requirements. However, pumpkin seeds are high in calories and should be eaten in moderation. Limit consumption to no more than three times weekly.

Sunflower seeds:
One of the most popular seeds consumed, sunflower seeds are rich in vitamin E and known to reduce the risk of heart disease and cancer. Studies have also shown them effective in guarding against cataracts. Experts recommend eating two tablespoons of sunflower seeds each day. Doing so will double your intake of vitamin E. However, they are high in calories and should be eaten in limited quantities.

Reference: http://www.boomj.com/?page=articles/view&AID=13024