5 Incredible Benefits Of Nuts And Seeds

Nuts and seeds are packed with monosaturated fats and are aptly termed as healthy snacks. These two form an integral part of a healthy diet. Eating nuts and seeds helps to meet your body’s protein requirement.

Almonds, cashews, ground psyllium seeds, hazelnuts, pumpkin seeds, pistachio nuts, sunflower seeds and walnuts are some of the nutritious nuts and seeds sought after for their nutritional value.

Top 5 Incredible Health Benefits Of Nuts And Seeds

1. Healthy Fats

Nuts and seeds provide you with healthy monosaturated fats instead of the dangerous saturated fats that you get by eating meat and animal products. The good omega-3 fatty acids improves brain function, reduces inflammation and also nourishes the blood cells in the body.

2. Fibers

They are the best source of dietary fibers. These fibers are not digested easily in the intestine and their undigested part help in promoting bowel movements. The fibers in the nuts also slow down the digestion process and thus do not let the blood sugar to shoot up drastically. This benefit in diabetes and weight loss.

3. Powerful Minerals

Nuts and seeds are extremely rich in powerful minerals like zinc, phosphorous, magnesium and calcium that are needed for boosting immunity, energy production and bone development. Therefore eating these mineral-rich foods is vital to ensure overall good health.

4. Super Plant Sources Of Protein

They are extremely good source of proteins derived from plants. For example one ounce of nuts gives you 6 g of plant protein on an average. Studies have revealed that these plant-based proteins help in preventing cancer and cardiovascular diseases.

5. High Energy Foods

Nuts and seeds are filled with calories and give you high dose of energy. For instance 1 ounce of Brazil nuts contains 190 calories or 1 ounce of almonds provides you with 165 calories. However when you are planning to lose weight, keep a watch and avoid eating too much.

Eating nuts is therefore highly beneficial for your body. They are perfect in-between meal snacks and you can also add them generously to your food preparation. They will not only enhance the flavour but also give a good dose of nutrients.

5 Foods That Contain More Calcium Than Milk

When most common masses wonder about fulfilling their calcium requirements then the image of milk in a tall glass flashes into their mind. They think that milk can only do the trick of bringing more calcium to their bodies. How much calcium does your body need per day is still an unsolved misery.

Yet health experts predict that persons between the age range of 19 years to 50 years require 1000 mg calcium every day. During the phase of attaining adolescence the recommended intake of calcium for persons within age group of nine to 18 years remains upto 1300 mg. Persons above the age of 50 years need nearly 1200 mg calcium every day.

As far as getting calcium from milk than daily calcium it is not the final choice. A single cup of milk is loaded with 300 mg of calcium. It is a fact that human beings rarely get calcium from the milk that is being produced by cows. Doctors and health experts suggest that organic milk produced from the bodies of grass feeding cows can be drunk to meet the calcium requirements because this kind of milk does not contain antibiotics and growth hormones.

Organic milk is also less processed yet humans are rarely able to absorb the cow’s milk and their bodies have issues in absorbing it. Healthy foods having abundant calcium assist you to maintain a healthy body along with very strong teeth and bones. Calcium assists your blood to clot and also promotes healthy muscle and nervous function. Now the question arises from where you can get calcium if not from milk. Let’s browse the information of 6 foods that contain more calcium than milk.

5 Vital Foods That Have More Calcium Compared To Milk

1. Spinach

This vegetable serves as a rich source of calcium and contains it in the quantity of 244.8 mg per cup. In most conditions you can eat spinach more than a single cup thus making it a rich source of calcium than one cup of cow’s milk. One cup of spinach contains 24.5% of calcium for daily consumption.

2. Collard Greens

This kind of greens has an amazing alternative to milk because it contains sufficient calcium to build strong bones. Collard greens meet 90% of calcium requirements on daily basis. You may consume milk daily but you can also consume greens because it is an amazing option for enjoying a calcium smooth day. Besides calcium collard greens also have folic acid and vitamin B6 and have the power to bring down the levels of homocysteine that are responsible for damaging the bones.

3. Kale

This is a favorite nutritious diet for everybody. It is overloaded with advantageous nutrients. A smoothie of green color with raw kale is loaded with 90 mg of calcium per single cup of milk. If you are creating 3.6 cup of kale salad then you shall reap the benefit of 315 mg calcium. This is more than the quantity of calcium that you were deriving from a single glass of milk.

4. Sesame Seeds

These seeds are one of the greatest source from which calcium can be derived. Though sesame seed is so tiny yet it is loaded with much healthy stuff, thus you will get the reason for regarding as a healthy food. If you take a quarter cup of these seeds then you will derive 351 mg of calcium in comparison to a single glass of milk.

5. Yogurt

If you still want to derive sufficient calcium from a dairy product other than calcium then you can eat organic yogurt. It is a rich organic dairy product and yields 35.3% of daily calcium requirements.

5 Top Vegan Foods That Build Lean Muscles

A common misconception about vegan diet is that devoid of all types of animal products it is unsuitable for building muscles. However, there are a wide range of protein rich plant products that can easily meet the protein requirement of bodybuilders.

Moreover, devoid of saturated fats the plant proteins are healthier than animal proteins. To increase your lean muscle mass you can consume a variety of plant foods in large quantities without worrying about harming your health.

List Of The Best Vegan Foods For Building Lean Muscles

1. Beans

All types of beans including black beans, kidney beans, soy beans and lima beans are excellent vegetarian sources of protein. From a 100 gram serving of a bean of your choice you can get about 22 grams of protein. Depending upon your daily protein need, add a variety of beans to your diet. Moreover, the high fiber content of the beans will help in maintaining regularity and will keep you full for a longer time.

2. Almonds

Snacking on almonds is a popular way of meeting a significant portion of your daily protein need. You can get 21 grams of protein by consuming 100 grams of almonds. Almonds are also an excellent source of essential fats and fibers that will help you to get rid of the unwanted fat from your body.

3. Tofu and Other Soy Products

For vegans, tofu is an excellent replacement for meat. Apart from being an excellent source of protein, soy protein stimulates synthesis of nitric oxide, which promotes secretion of human growth hormone and increases blood flow to the muscles to aid muscle growth. In addition to tofu, other soy based products such as soy milk, soy yogurt, edamame and tempeh are suitable for the muscle-building vegan diet.

4. Oatmeal

To energize you for intense workouts opt for foods containing complex carbohydrates. Oatmeal is a good choice for boosting the energy level. Cook it with almond milk and add a scoop of soy or peanut protein powder to the oatmeal recipe to increase its protein content.

5. Quinoa

Quinoa contains all the essential amino acids in addition to complex carbohydrate. Cooked quinoa is an excellent food that supplies both carbohydrate and protein essential for energizing your body and boosting lean muscle mass.