Living Vegan For Dummies - Alexandra Jamieson [42]
Almonds: A good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus, almonds help lower bad cholesterol, reduce the risk of heart disease, and provide protection against cardiovascular disease. Eating raw almonds with the skin still on provides the most heart-healthy benefits.
Cashews: Cashews are lower in fats and higher in antioxidants than most nuts. A good source of monounsaturated fats, copper, and magnesium, cashews promote good cardiovascular health, even for diabetics.
Flaxseeds: Flaxseeds, also known as linseeds, are a great source of omega-3 fatty acids. Flaxseeds offer anti-inflammatory benefits and protect against heart disease, breast cancer, high cholesterol, and diabetes. Flaxseeds are rich in fiber and manganese and also are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, copper, and lignan phytonutrients.
To get the most nutrition and benefits from flaxseeds, grind them fresh with a blender or spice grinder. You also can buy ground flax meal; just be sure to store it in the freezer between uses to protect the delicate fats from breaking down in heat and light. Use ground flaxseeds in homemade smoothies, oatmeal, soup, or on top of salads and grain dishes.
Peanuts: Officially a legume, heart-healthy peanuts are a good source of monounsaturated fat, antioxidants, phytosterols, phytic acid (inositol hexaphosphate), and folic acid. Peanuts also are a good source of vitamin B3 (niacin), folate, copper, manganese, and protein, and they’re a significant source of resveratrol, which is being studied for its anti-aging effects. Peanuts and peanut butter also may help prevent gallstones and protect against Alzheimer’s disease. Always store your raw peanuts and peanut butter in the freezer or refrigerator, respectively, to prevent mold.
Pepitas/pumpkin seeds: Pumpkin seeds are a good source of the essential fatty acids, copper, iron, potassium, phosphorous, magnesium, manganese, zinc, protein, and vitamin K. These little green seeds may promote prostate and bone health and offer anti-inflammatory benefits.
Sesame seeds: Sesame seeds and tahini, or sesame butter, are rich in beneficial minerals. Tahini is a good source of manganese, copper, and calcium. Good for lowering cholesterol, sesame seeds also are recommended for rheumatoid arthritis.
To really gain access to sesame seeds’ benefits, it’s best to grind or smash them before eating. Tahini already is ground into a paste, and therefore, it’s an easy way to eat sesame’s goodness.
Sunflower seeds: Offering anti-inflammatory and cardiovascular benefits, sunflower seeds lower cholesterol and help to prevent cancer. A good source of vitamin E, sunflower seeds also provide linoleic acid (an essential fatty acid), fiber, protein, and minerals such as magnesium and selenium.
Walnuts: Walnuts are an excellent source of omega-3 essential fatty acids, manganese, and copper. Good for cardiovascular health and lowering cholesterol, walnuts also help brain function.
Healthy fats
Good fats are healthy for you — look at any healthy, glowing raw foodist or vegan who scarfs down handfuls of nuts and bowls of avocados regularly to see what I mean. Diets that include the monounsaturated fats from nuts and seeds, olives, avocados, and unrefined vegetable oils like olive and canola oil lower the risk of heart disease, still the leading cause of death in the United States.
Fat is a source of energy for the body, supplying 9 calories per gram, which is more than carbohydrates and protein supply. Fat is necessary for many bodily functions like protecting and cushioning internal organs and helping the body absorb vitamins like A, E, D, and K.
Omega-3 fatty acids, found in good amounts in flax and hemp seeds, are important for treating conditions such as allergies, arthritis, eczema, inflammatory diseases, learning problems, and depression. Good sources of omega-6 fats are most of the vegan cooking oils like olive,