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8 Healthy Nuts And Seeds You Should Eat Every Day

8 Healthy Nuts And Seeds You Should Eat Every Day

Nuts and seeds are important additions to our daily food consumption. These tiny gifts from Mother Nature are super heart-friendly thanks to a group of fatty acids called monounsaturated fats that protect against cardiovascular diseases. There’s a long list of benefits you can acquire from eating nuts and seeds. To name a few:

  • They are a great source of antioxidants
  • They are good for the skin’s elasticity and tissue repair
  • They are a natural source of iron, phosphorus, and magnesium
  • They are rich in fiber for good digestion
  • They can help with weight loss
  • They are gifts from Mother Nature — be thankful!

Aside from eating them as a snack, the following nuts and seeds can also be a great addition to your favorite dish, be it sweet or savory. However, as common food allergens, these nuts and seeds should only be eaten if you are sure you’re not allergic to them.

The recommended serving listed is the minimum amount you can consume daily to achieve the health benefits of these nuts and seeds. You can also try the featured recipes as an alternative take on these wonder foods.

1. Almonds

The flavorful and healthy almond is fortunately available throughout the year, but mid-summer when you can harvest the freshest batch. It blends perfectly with both sweet and savory dishes. From salads to pastries, the almond is one versatile ingredient.

Most of us think that the almond is a nut, which is technically incorrect! It’s actually the seed of an almond tree’s fruit. You only need to consume a handful of almonds to experience its health benefits. Its also a high-fat food that is good for you. Amazing, right? Almonds also have a cholesterol-lowering benefit to your body that reduces the risk of heart illness. Studies speculate that this is because of the vitamin E (an antioxidant) and monounsaturated fats found in almonds.

Recommended daily serving: 28 grams or a handful of almonds.

Here are some sweet and savoury recipes for Almonds:

Healthy Brownie Bites

by Primally Inspired
Full recipe here.

almonds dessert 01

    Six-Ingredient Paleo Fudge

    by Freckled Italian
    Full recipe here.

    Six-Ingredient+Paleo+Fudge

      Massaged Kale Salad with Almonds and Cranberries

      by Rubies & Radishes
      Full recipe here.

      IMG_2854

        2. Chia Seeds

        Chia seeds are truly one of the most underrated foods on the planet. These tiny, mottled seeds are a great source of vitamin C, potassium, magnesium, iron, phosphorus, and calcium, which benefits both your body and brain. It is one of today’s “Superfoods” and has grown beyond its dietary staple label. You are not a legit health conscious person if chia seeds are not part of your everyday life. They are also a gluten-free, whole grain food that can be grown organically.

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        Packed with antioxidants that are good for the heart and skin, chia seeds will have you glowing inside and out. One of the amazing things about chia seeds is that all the carbs in them are fiber! They are hydrophilic and can expand up to 12 times their size. This gives you a feeling of fullness and can be very helpful if you want to lose weight.

        Recommended daily serving: 1 to 2 tablespoons of chia seeds.

        Here are some sweet and savory recipes for Chia Seeds:

        Mocha Chia Pudding

        by The Nourished Caveman
        Full recipe here

        chia seeds dessert 01

          Easy Raw Apple Chia Breakfast Porridge

          by Janice Levitt
          Full recipe here.

          porridge1

            3. Cashews

            Like almonds, cashews are seeds that adhere to the bottom of the cashew tree’s fruit. It adds a delicate nutty flavor to your dishes, and also complements salads and stir-fried dishes. It’s a great source of healthy fats (monounsaturated fats) that are heart-friendly, similar to the fats you get from olive oil. You should consider adding cashews to your diet if you want to keep your heart healthy. Since the healthy fats present in cashews decrease triglyceride levels, it’s a perfect idea to add these to the diets of diabetics. Before consuming the seeds, allow them to expand first by mixing them with enough liquid.

            Recommended daily serving: Small handful of raw cashews.

            Here are some sweet and savory recipes for Cashews:

            Cashew-Leek Veggie Burgers

            by Lukas Volger
            Full recipe here.

            cashew-leek_cr-bklyn-table

              Cashew Milk

              by Cookie + Kate
              Full recipe here.

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              cashews dessert 01

                4. Sesame Seeds

                It was during the Middle Ages that these tiny seeds were literally worth their weight in gold. No wonder – sesame seeds are loaded with astounding health benefits. Health is wealth. They are a great source of protein – high quality protein to be specific – that makes up 20 percent of the seed. If you have a heart problem, diabetes, anemia, or arthritis, adding sesame seeds to your daily food consumption might just be the solution. Not convinced? These small seeds are rich in zinc that helps produce collagen in the body. Collagen gives the skin more elasticity and it helps repair damaged body tissues. Thus, it makes your skin healthier and younger looking.

                Recommended daily serving: 3 tablespoons of sesame seeds.

                Here are some sweet and savory recipes for Sesame Seeds:

                Sesame Truffles

                by Elana’s Pantry
                Full recipe here.

                sesame_truffles

                  Cold Sesame (Cucumber) Noodles

                  by The Clothes Make The Girl
                  Full recipe here.

                  sesamenoodles

                    5. Flaxseeds

                    Flaxseeds were once called the new wonder food. Big gifts come in small packages indeed. Flaxseeds are packed with overwhelming health benefits for such a tiny seed. Some studies show that flaxseeds may help fight heart illnesses, diabetes, and breast cancer. It can be found in all kinds of consumer products like crackers, frozen waffles, and oatmeal. Flaxseeds are primarily rich in omega-3 essential fatty acids, lignans, and good-old fiber. It is still considered a powerful seed even 13 centuries after it was cultivated.

                    Recommended daily serving: 2 to 4 grounded flaxseeds.

                    Here are some sweet and savory recipes for flaxseeds:

                    Mini Paleo Blueberry Bread

                    by South Beach Primal
                    Full recipe here.

                    Mini-Paleo-Blueberry-Bread

                      Pecan Flax Paleo Pancakes

                      by Paleo Porn
                      Full recipe here.

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                      Pecan-Flax-Paleo-Pancakes4-960x600

                        Grain Free Chicken Dippers with Buffalo Ranch Dipping Sauce

                        by Primally Inspired
                        Full recipe here.

                        flax seeds savoury 01

                          6. Pine Nuts

                          As early as 300 BC, pine nuts were spreading their healthy benefits and filling up Roman soldiers. Now, pine nuts have expanded their goodness to us health-conscious people of the modern world. Like cashews and almonds, pine nuts are technically pine seeds that you find between the scales of pine cones. These flavorful nuts have actually become a delicacy in many countries.

                          So, what health benefits do pine nuts really have to offer? For starters, they significantly help weight loss because of their appetite-suppressing effects. Scientifically speaking, the fatty acids found in pine nuts release large amounts of a known appetite-suppressing hormone called cholecystokinin (CCK). Pine nuts also contain nutrients that boost our body’s energy levels.They are also good for your heart, skin, and vision.

                          Recommended daily serving: 2 to 3 tablespoons of pine nuts.

                          Here are some sweet and savory recipes for Pine Nuts:

                          Paleo Chicken & Pine Nut Meatloaf

                          by Paleo Foodies
                          Full recipe here.

                          chicken-meatloaf-1050x700

                            Spinach Cake

                            by Elana’s Pantry
                            Full recipe here.

                            spinach_cake

                              7. Walnuts

                              This one is different. It’s neither a seed nor a nut, but a drupe. It’s a simple gift from Mother Nature. It contains a long list of nutrients like protein, fiber, plant sterols, healthy fats, vitamins, minerals, and antioxidants. Perhaps the best health benefit of walnuts is its cancer-fighting properties that significantly reduce the risks of prostate and breast cancer. Like its cousins, cashews and almonds, walnuts are heart-friendly and powerful antioxidants. For the weight conscious, these nuts can increase satiety levels in just three days.

                              Recommended daily serving: 7 shelled walnuts.

                              Here are some sweet and savory recipes for Walnuts:

                              Raw Chocolate Covered Walnuts with Berries

                              by The Paleo Diet
                              Full recipe here.

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                              chocolate-covered-walnuts

                                Paleo Choc Blueberry Cake

                                by The Merrymaker Sisters
                                Full recipe here.

                                the-merrymaker-sisters_paleo-choc-blueberry-cake-640x357

                                  Strawberry Spinach Salad with Sweet and Spicy Walnuts

                                  by Cookie + Kate
                                  Full recipe here.

                                  strawberry-spinach-walnut-salad-550x368

                                    8. Macadamia

                                    Surprised that macadamia nuts made it to this list? Yes, they are loaded with fat and calories, but hear me out first! Studies show that 82.6 percent of the fat found in macadamia nuts are monounsaturated. If you’ve been reading up to this point, you know that monounsaturated fats are healthy fats that are good for the heart. Macadamia nuts also contain fiber that is good for digestion.

                                    Recommended daily serving: 28 grams or one handful of macadamia nuts.

                                    Here are some sweet and savory recipes for Macadamia Nuts:

                                    Cherry (Tomato) Bombs

                                    by Paleo Foodies
                                    Full recipe here.

                                    CherryTomatoBombs41-e1415762017362

                                      Candied Macadamia Nuts

                                      by Elana’s Pantry
                                      Full Recipe here.

                                      candied-macadamia-nuts-DSC_27501

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                                        Last Updated on October 15, 2019

                                        How To Be Successful In Life? 13 Tips From The Most Successful People

                                        How To Be Successful In Life? 13 Tips From The Most Successful People

                                        What is success to you? How to be successful in life?

                                        To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

                                        All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

                                        There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

                                        With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

                                        What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

                                        1. Think Big

                                          From Michelangelo Buonarroti, Great Renaissance Artist:

                                          “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

                                          There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

                                          Imagine then, if he decided not to work as an artist.

                                          Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

                                          Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
                                          Instead be ambitious.

                                          2. Find What You Love to Do and Do It

                                            From Oprah Winfrey, Media Mogul:

                                            “You know you are on the road to success if you would do your job and not be paid for it.”

                                            This is a good quote to remember and think about when you’re at work.

                                            Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

                                            If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

                                            Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

                                            Not sure what your passion is yet? You should learn about this Motivation Engine first.

                                            Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

                                            3. Learn How to Balance Life

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                                              From Phil Knight, CEO of Nike Inc.:

                                              “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                                              All too often, people think that to be successful, they need to make the object of their success their life.

                                              If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                                              However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                                              If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                                              In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                                              To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                                              4. Do Not Be Afraid of Failure

                                                From Henry Ford, Founder of Ford Motors:

                                                “Failure is simply the opportunity to begin again, this time more intelligently.”

                                                There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                                                Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                                                His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                                                He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                                                Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                                                Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                                                If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                                                5. Have an Unwavering Resolution to Succeed

                                                  From Colonel Sanders, Founder of KFC:

                                                  “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                                                  This, in many ways relates to the above quote about learning from your failures.

                                                  It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                                                  If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                                                  Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                                                  6. Be a Person of Action

                                                    From Leonardo da Vinci, Renaissance Genius:

                                                    “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                                                    Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                                                    Think about it, picture someone like William Shakespeare:

                                                    When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                                                    You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                                                    All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                                                    Applying this to you?

                                                    Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                                                    7. Cultivate Positive Relationships

                                                      From Theodore Roosevelt, 26th President of America: “

                                                      The most important single ingredient in the formula of success is knowing how to get along with people.”

                                                      The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                                                      People liked them. They wanted them to do well.

                                                      This is key to good leadership.

                                                      It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                                                      But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                                                      What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                                                      As such, help people and they may help you; and be good to people, and they my be good to you.

                                                      8. Don’t Be Afraid of Introducing New Ideas

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                                                        From Mark Twain, Famed Author:

                                                        “A person with a new idea is a crank until the idea succeeds.”

                                                        It is an unfortunate truth that those with the boldest ideas are often disregarded.

                                                        Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                                                        If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                                                        9. Believe in Your Capacity to Succeed

                                                          From Walter Disney, Founder of Walt Disney Company:

                                                          “If you can dream it, you can do it.”

                                                          Success has to be something you can imagine yourself achieving.

                                                          It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                                                          Keep dreaming!

                                                          10. Always Maintain a Positive Mental Attitude

                                                            From Thomas Jefferson, 3rd President of America:

                                                            “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                                                            Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                                                            Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                                                            If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                                                            However with the wrong mindset of doubt, you’ll be much easier to stop.

                                                            11. Don’t Let Discouragement Stop You from Pressing On

                                                              From Abraham Lincoln, 16th President of America:

                                                              “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                                              It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                                              When surrounded by doubts, giving up can actually seem like a good idea.

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                                                              Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                                              If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                                              This is How Self Doubt Keeps You Stuck and How to Overcome It

                                                              12. Be Willing to Work Hard

                                                                From JC Penny, Founder of JC Penney Inc.:

                                                                “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                                                You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                                                Whichever way you frame it, they say one thing:

                                                                True success comes from work.

                                                                You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                                                Check out this article and you’ll understand Why Hard Work Beats Talent.

                                                                13. Be Brave Enough to Follow Your Intuition

                                                                  From Steve Jobs, Co-founder of Apple Inc.:

                                                                  “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                                                  In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                                                  If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                                                  It’s like how your body can detect danger even when things seem safe.

                                                                  Ultimately then, you need to trust your own instincts.

                                                                  Final Thoughts

                                                                  What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                                                  Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                                                  More to Help You Succeed in Life

                                                                  Featured photo credit: Ryan Wong via unsplash.com

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