Nuts and seeds are an awesome calorie-dense staple, wealthy in fiber, plant-based protein, and wholesome fat, based on the journal Nutrients. They’re additionally extremely versatile. You may get pleasure from a handful as a snack, sprinkle some on high of oatmeal, yogurt, and salads, and even use them instead of bread crumbs on meat, poultry, or fish earlier than baking. The Vitamins examine additionally discovered that consuming nuts often is related to lower cholesterol and decrease danger of gallstones, kind 2 diabetes, and heart problems. Actually, one other study that used knowledge from the Nurses’ Well being Research and the Well being Professionals Comply with-up Research discovered that consuming nuts each day was linked to an extended, more healthy life.
They’re excellent in an emergency as a result of, whereas they are often added to any dish, they don’t need to be cooked. In case you don’t have energy, go nuts! And don’t overlook seeds — chia, flax, sesame, and sunflower seeds all include these wholesome fat and fiber too, based on research, and chia and floor flax seeds are each sources of heart-healthy omega-3 fatty acids.
Shelf life: Six to 12 months (bagged), 12 to 24 months (canned), per the Greater Pittsburgh Food Bank