A powerful way to increase nutrient density in your diet is by adding more nuts & seeds to your lifestyle diet.
Nuts & seeds pack powerful energy compounds… healthy fats.
Polyunsaturated, monounsaturated, saturated, and Omega 3 fats can all be found in these little powerhouses.
They are also full of antioxidants and abundant in minerals like zinc and magnesium.
More benefits consuming nuts and seeds include:
I mean come on!
There are many ways to consume these beautiful gifts from Mother Nature.
A short mention on a Nut Study: In 2016 a meta-analysis of 29 studies of nut consumption was published in BMC Medicine. The conclusion:
”Higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory disease, diabetes, and infections.” (Source)
The researchers concluded that eating a handful of nuts every day reduced:
It also lowered overall mortality, protected against neurodegenerative and kidney disease. When eating and sourcing nuts opt organic and choose from the top sources of nutritional value:
You can consume nuts by adding them to countless dishes, top them onto salads, or make them into nut butters!
Like sourcing all food, nuts are no exception. Here are a few tips on consuming and sourcing nuts:
Seeds are a great way to create more nutrient-dense and balanced meals.
Hemp, chia, and flax have become staples in many health-minded kitchens. They truly bring SO much nutrition and are easy to add to many dishes. Seeds are loaded with'
They are also high in omega-3s as they help reduce inflammation and protect us against cancer.
Let’s discuss briefly the specific seeds we need more of in our life:
Seeds can be added to smoothies, top on salads, soups, or make into grain-free granola. When adding to warm foods, add them just before serving and after cooking to avoid denaturing the nutrients.
Soaking and Sprouting Seeds:
As we will cover shortly, there are anti-nutrients in seeds. These are compounds that reduce our ability to absorb essential nutrients. We will cover this in more depth in an upcoming lesson, but for a quick way to get the optimal nutrition from chia and help seeds is to soak them first:
How to Soak Chia & Flax seeds for optimal nutrition:
To soak seeds, simply mix them in a 1:10 ratio seed to water. That’s about 1.5 tablespoons of seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to two hours.
If you are familiar with a recent common crazy, chia pudding, you know that when soaked chia seeds become gelatinous and can create a wonderful pudding-like consistency. Check out my chocolate chia seed pudding here!
Seed Cycling -
Seeds can have a profound effect on our hormones. Seed cycling is a method using various seeds, Flax, pumpkin, sesame, and sunflower.
By supporting the different phases of our cycle with seeds we can help relieve PMS, stimulate menstruation (if it’s absent), increase fertility, and support the body in healing from reproductive conditions.
Check out this article for more information and guidance on how to implement this in your daily healthy lifestyle. Seed Cycling – 101.
There is magic in nuts and seeds, and it only takes a little bit of effort to source, prepare, and incorporate them into your life!
I hope this post inspires you to try something new and mix up the food you bless your body with!
In love of nuts, :)
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