Nuts and seeds are little nutritional powerhouses: healthy fats, protein, fiber, vitamins, and minerals. Here are the ones found in Zenit snacks.
In short
- Almonds: eating almonds regularly lowers LDL cholesterol.
- Pumpkin seeds: rich in zinc, fiber, and protein.
- Sunflower seeds: an excellent source of vitamin E, selenium, and folate.
- Camelina, hemp, and flax: rich in plant-based omega-3 (ALA); flax helps lower cholesterol.
- A small handful (about ¼ cup) a day is enough.
Almonds
Rich in minerals (magnesium, zinc, manganese, potassium), protein, unsaturated fats, and vitamin E, almonds are an excellent choice. A meta-analysis shows that eating them regularly lowers total cholesterol and LDL cholesterol. Oh yes, we want almonds!
Pumpkin seeds
Pumpkin seeds are rich in zinc, a mineral that helps support proper immune system function. They’re also rich in fiber and protein: as well as curbing hunger, they promote healthy digestion.
Sunflower seeds
Sunflower seeds are an excellent source of vitamin E (an antioxidant), vitamin B5, folate, manganese, phosphorus, copper, and selenium.
Camelina seeds
Have you never heard of camelina? It’s not a new grain: it has been cultivated in Europe for more than 3,000 years. Recently rediscovered, camelina grown in Quebec stands out for its nutritional qualities and unique flavor. It’s rich in plant-based omega-3 and naturally contains antioxidants (tocopherols, including vitamin E).
Hemp seeds
Did you know that hemp is one of the first plants cultivated by humans? Hemp hearts contain about 30% protein, almost as much as soy. They’re rich in omega-3 and omega-6, magnesium, potassium, and vitamin E.
Flax seeds
Like hemp and camelina, flaxseed is rich in fiber and omega-3s. A meta-analysis shows that ground flaxseed helps lower total cholesterol and LDL cholesterol. Its fiber promotes regular bowel movements and satiety. Tip: grind it to get the most out of it!
Find our nuts and seeds in energy squares, energy balls, and Zenit granolas.
Frequently asked questions
Do almonds lower cholesterol?
Yes. A meta-analysis shows that eating almonds regularly lowers total cholesterol and LDL cholesterol.
Which seeds are rich in omega-3s?
Flax, hemp, chia, and camelina seeds are rich in plant-based omega-3s (alpha-linolenic acid).
How many nuts and seeds should you eat per day?
About ¼ cup (a small handful) per day, as part of a balanced diet.
Danielle Dubois, Dt.P., nutritionist
Member of the Ordre des diététistes-nutritionnistes du Québec
Founder of Zenit Nutrition
References
- Musa-Veloso K, Paulionis L, Poon T, Lee HY. The effects of almond consumption on fasting blood lipid levels: a systematic review and meta-analysis of randomised controlled trials. J Nutr Sci. 2016;5:e34. doaj.org
- Pan A, Yu D, Demark-Wahnefried W, et al. Meta-analysis of the effects of flaxseed interventions on blood lipids. Am J Clin Nutr. 2009;90(2):288-297. PMID: 19515737
- Written by Caméline. signecameline.com
- The Visual Encyclopedia of Foods, new edition. Québec Amérique, 2017.