Nuts and Seeds play an important part in your healthy and varied diet. Nuts and seeds are good for you, they are made up of healthy fats and help fight aging through antioxidants. These food are nutritional gems, they are all valuable sources of protein as well as being low in saturated fat and sodium and cholesterol free. In addition they are good sources of fibre, complex carbohydrates and vitamins and minerals like B1, B2, niacin, folate, calcium, potassium, iron and phosphorus.

The dried and edible seeds of leguminous crops are called pulses. Pulses are considered as a useful element for a balanced diet.

Pulse includes a huge range of peas, beans, and lentils such as:

 * baked beans
* red, green, yellow and brown lentils
* black eyed peas
* garden peas
* runner beans
* chickpeas
* broad beans
* kidney beans
* butter beans

. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and vegetables. They are a low-fat source of protein, fibre, vitamins and minerals and they count as a portion of fruit and veg. Pulses are a great source of protein for vegetarians, but they are also a very healthy choice for meat-eaters. Pulses are believed to help reduce blood cholesterol levels. They also have a very low glyceamic index value which means that their sugars are released relatively slowly into the bloodstream and do not cause sudden increases in blood glucose levels. This makes this group of foods particularly beneficial for any one who has diabetes and for those at risk of developing this disease, such as people who are overweight or have a family history of diabetes. Some people will have small intestine, which are sensitive to the protein gluten. This situation is called celiac disease and the presence of gluten in the food will leads to improper digestion in such people. Pulses are good for celiac patients as it does not contain gluten.

Seeds contain protein, fibre and vitamins and minerals. They also add extra texture and flavour to various dishes and can be used to coat breads. You can eat them raw, or try dry frying or dry roasting them in a frying pan or in a roasting tin without any oil. The more you grind down the seeds the more the nutrients are released, so remember to chew them well! There is often concern that vegans and vegetarians do not get a sufficient amount of zinc or iron in their diet. include Munchy Seeds in your diet on a regular basis and reap the benefit of these essential minerals.

Nuts in general are very nutritious, providing protein and many essential vitamins, such as A and E, minerals, such as phosphorous and potassium, and fibre. Nuts are also high in carbohydrate and oils, so shouldn't be eaten in excess. Nuts can be a good alternative to snacks high in saturated fat. They are a good source of monounsaturated fat, which can help reduce the amount of cholesterol in our blood. They also contain other unsaturated fats called 'essential fatty acids', which the body needs for good health.

Nuts are also high in fat, so it's a good idea not to eat too many of them. And try to avoid salted nuts because they are very high in salt.

Whereas pulses all belong to the legume group of plants, nuts come from a variety of different plant groups, so the nutritional content is more varied too. A brief description of individual varieties is given below, together with the main nutrients they contain.

Soya beans contain twice as much protein as other pulses and are good source of vitamin A and vitamins B, also minerals calcium, phosphorus, potassium, and iron. They also supply as many essential amino acids as animal proteins, contain large amounts of isoflavones which are photochemical which beneficial health effects. Soya been have a wide variety of products like:

Soya milk this has a fat content similar to semi-skimmed milk.

Tofu is available silken or firm, this can be used in smoothies  stir-fry dishes, soups, and burgers.

TVP in chunk form or mince, this has a chewy texture and nutty flavour. It can be used instead of meat in a variety of recipes.

Protein in seeds and nuts are 10-25%. Nuts are dried tree fruits that are contained within hard shells, and seeds are the embryo and food supply of new plants. T

Fat content in nuts and seeds

Nuts and seeds have a high percentage a fat, but this does not mean that nuts and seeds are bad for our health. Their fats are mostly mono and polyunsaturated, which are beneficial in the prevention of cardiovascular disease and in lowering LDL cholesterol. Some nuts contain significant amounts of saturated fats and should therefore be eaten in moderation. These include Brazil nuts, cashew nuts, macadamia nuts and pine nuts.

Brazil nuts, pine nuts and walnuts contain two essential fatty acids that are particularly heart-healthy; linoleic and alpha-linolenic acids. Walnuts are especially rich in alpha-linolenic acid. Seeds also contain valuable nutrients. The health benefits of nuts and seeds can be undermined if they are salted.

Buts and seeds are high in calories. If you are following a low-fat or low-calorie diet, you should be aware that you will need to watch your intake of nuts and seeds. A small percentage of people are allergic to nuts, which is why nuts must be listed on food labels. 

Seeds into your diet    

Seeds is ideal for snacking, they are nutritious, portable and low in saturated fat. If you are trying to reduce the amount of fat in your diet, you should keep in mind that seeds are high in total fat and calories.

Pumpkin seeds are rich in protein, iron, zinc and phosphorus, these seeds can eaten row or cooked.

Sesame seeds A good source of protein and calcium, also contain niacin and iron. Ground and mixed and sea salt, sesame seeds make a delicious condiment. You can also sprinkle the toasted seeds over stir-fried.

Sunflower seeds are rich in the minerals potassium and phosphorus and also contain protein iron and calcium. They make a great topping for salads.

Linseeds are good source of fibre and omega-3 fatty acids, crushed linseeds can be added to smoothies and breads. They are often used in cereal and muesli bars. 

Best nuts    

Nuts is rich of proteins (10-25%), high in monounsaturated and polyunsaturated fats, and a good source of dietary fibre and vitamins and minerals. They are cholesterol free, like other plant foods, but because all nuts are high in fat, and often salted, they should be eaten in moderation.

Almond High in monounsaturated fat, they are also a good source of protein, vitamin B2 and E, calcium, iron, and zinc.

Brazil nuts Rich in protein, iron, calcium, and zinc.. They also contain the highest natural source of selenium - one nut exceeds the recommended daily amount.

Cashews High in fat (lower form almonds, peanuts, pecans and walnuts) these contain essential fatty acids, fibre, protein, carbohydrate, vitamins B, iron and zinc.

Chestnut Have less fat than most other nuts, they also have micro minerals and potassium , but are not a good source of protein.

Hazelnuts Contains fibre, calcium, magnesium, and vitamin E, also good source of protein.

 Peanuts Technically a legume, these contain more protein than most nuts (20-30%), and good amounts of fibre, niacin and folate.

Pecan nuts Contain vitamins A and B1, fibre, and iron, calcium, copper, magnesium, potassium and phosphorus. They are also high in mono and polyunsaturated fats.

Pine nuts Its small edible seeds of pine trees, pine nuts are high in protein, calcium and magnesium.

Pistachios Rich source of potassium, these contain calcium, magnesium, iron, fibre and protein as well as vitamin A and folate.

Walnut  Rich in vitamins, especially folate, plus magnesium, potassium, iron and zinc, also high in antioxidants and omega-3 fatty acids.