Legumes, nuts, and seeds are nutrient-dense foods and can be beneficial to eat as part of a healthy diet. These are some of the most beneficial legumes, nuts, and seeds to eat for healthy aging and longevity.
Legumes
Chickpeas. Chickpeas are rich in fiber, protein, and minerals like iron and folate. They can be used in salads, stews, or as a base for hummus.
Lentils. Lentils are high in protein, fiber, and antioxidants. They are versatile and can be added to soups, salads, or used in vegetarian dishes.
Black beans. Black beans are a good source of protein, fiber, and antioxidants. They can be used in salads, soups, or as a filling for tacos and burritos.
Nuts
Almonds. Almonds are packed with healthy fats, fiber, vitamin E, and magnesium. They can be eaten as a snack or added to salads, oatmeal, or smoothies.
Walnuts. Walnuts are rich in omega-3 fatty acids, antioxidants, and plant-based protein. They can be eaten on their own, added to baked goods, or used as a topping for salads.
Pistachio. Pistachios contain healthy fats, fiber, and antioxidants. They make a satisfying snack and can also be used in desserts or added to savory dishes.
Seeds
Chia seeds. Chia seeds are an excellent source of fiber, omega-3 fatty acids, and antioxidants. They can be added to smoothies, yogurt, or oatmeal.
Flaxseeds. Flaxseeds are rich in omega-3 fatty acids, fiber, and lignans, which have antioxidant properties. They can be ground and added to smoothies and cereals.
Pumpkin seeds. Pumpkin seeds are packed with magnesium, zinc, healthy fats, and antioxidants. They make a nutritious snack and can be added to salads, granola, or used in baking.
Including a variety of legumes, nuts, and seeds in your diet can provide a wide range of nutrients and health benefits. It’s important to consume them as part of a well-balanced diet, alongside other whole foods, to support healthy aging and overall well-being.
If you have a nut allergy, or you are at risk of an allergic reaction to nuts, you should avoid eating nuts and foods that contain nuts.
The content in this article is for information only and should not replace medical advice or care.
For further information on nutrition and diet:
https://www.nutrition.org.uk/media/4qwnlmhy/beans_-1.pdf
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