Nikiah Seeds
Certified Birthing From Within Mentor
Childbirth Educator
CD (DONA), RHN, CH
Nuts and seeds for Health
By Nikiah Seeds
Here is a list of the top nutrient dense nuts. These not only contain the most protein and fiber but they also have B-vitamins, minerals, vitamin E and most importantly Calcium!
1:Almonds
2: Hazelnuts
3: Peanuts
4: Chestnuts
5: Pistachios
6: Walnuts
7: Cashews
8: Pecans
9: Macadamias
The Top nut award however goes to the Almond and here is why…
In a 1 oz amount… roughly a handful of almonds you will be getting: 5 grams of protein, 4 grams of fiber, 80 mg of Calcium, 1.4 mg of Zinc, 1 mg of iron, 6.7 mg of Vitamin E, B-vitamins and Selenium and some minerals.
Here is a good tip to remember: Eating hazelnuts before bed can help you to sleep because they are high in the Amino acid and Tryptophan.
TOP SEEDS:
1: Sunflower seeds 5.5 gr protein, 67 mg folic acid, 20 mg of Calcium, 1.5 mg Zinc, 14 mg Vit E, 1 mg iron, 78 mcg Selenium
2: Sesame seeds are high in iron, Calcium and Zinc
3:Pumkin seeds contain the most iron at 4 mg per ounce! that is six times more iron than an ounce of beef!!!
4: Flax seeds are a good source of Essential Fatty acids