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Nutty Summer

Nutty Summer

Now that many parts of India are showing record temperatures and with Covid-19 cases still on the rise, we have to take extra care of our health and immunity.
Last year we included many immunity booster foods into our diets including a variety of seeds and nuts. But summer demands some minor changes in our daily habits from what we wear to what we eat!
As many of you might have heard, we should not eat nuts and seeds in summers but that’s a myth we are about to bust. Let’s find out some seeds that will help you get through the summer and also make your immunity game stronger.


1.) Pumpkin Seeds & Sunflower seeds
Pumpkin & sunflower seeds are the most consumed seeds. They are made up of several useful vitamins and fats. Yes you read it right! These seeds have healthy fats that are beneficial for the body.
Benefits
1. Pumpkin seeds have plenty of zinc and iron. Zinc is needed for the body's immune response and iron helps in fighting fatigue & dizziness caused by iron deficiency.
2. Heat taking up all your energy? Eat sunflower seeds to boost your energy levels as they have high levels of protein, Vitamin B & selenium.
3. Keep diabetes at bay by including these seeds in your diet on a regular basis.
How to consume it in summer?
Roast one cup of seeds, add a pinch of salt and paprika for an easy-to-go snack. You can also toss pumpkin seeds into your light salad summer lunch to make it healthier.


2.) Chia seeds
They are small in size but chia seeds are full of nutrients. Chia means strength. That makes sense, as chia is made up of healthy omega-3fatty acids, carbohydrates, protein, fiber & calcium.
Benefits
1. Loaded with antioxidants, it helps in fighting production of free radicals and it slows down ageing & diseases like cancer.
2. All carbs are fibers in chia seeds. Due to its high soluble fiber content, it expands in the stomach, eventually making you feel full by just eating fewer calories.
3. It helps in boosting metabolism, leading to an overall healthy body & better immune system.
How to consume it in summer?
Refrigerate chia seeds in milk or water overnight to make it into delicious yet healthy chia pudding for your dessert cravings. Add these into your after work out smoothies for a nutritious breakfast.


3.) Almonds
Almonds are every mother’s favorite nut to be given along with breakfast, and have been used in India since the era of Mughals. It is added in various dishes from sweets to curries.
Benefits
1. Make your heart stronger, by consuming 4-5 almonds every day. It reduces the blood pressure and increases the flow of blood to various parts of the body.
2. Worried about how to get that summer body? Almonds help in weight reduction as they have high content of protein which helps to curb your diet. So, get your Almond summer dose and get ready to hit the beach!
3. Almonds are rich in antioxidants which help in controlling the inflammation caused by the immune system thus protecting you from Covid-19.
How to consume it in summer?
Add it in thandai (cool milk drink) or soak 4-5 almonds overnight and peel the skin and have it with breakfast. You can also add it in muesli, porridge or even smoothies.


4.) Walnuts
Walnuts are considered to be a holistic snack as it offers every possible nutrient you need. They grow in hard shells and are known to be a rich source of healthy fats, proteins, copper & manganese.
Benefits
1. Healthy gut = Good mood. Walnuts promote good bacteria & microbes that help in the overall digestion process.
2. Walnut looks like a brain for a reason. It is the top nut for brain health. It has high concentration of DHA, a type of Omega-3 fatty acid which helps in cognitive performance in adults. It gives the brain more mental flexibility & better memory.
3. Helps in controlling your blood pressure and risk of diabetes.
How to consume it in summer?
In summer, soak 4-5 walnuts overnight in water and have it with morning breakfast. You can also add soaked walnuts in your cereals & smoothies.

5.) Raisins
Don’t like the look of raisins? These golden, greenish things, also known as “kishmish”, are full of fiber & potassium. Another great news for you is, they can be eaten anytime in the year. However, it is recommended to munch on them especially in this season of ‘sweat’.
Benefits
1. Fed up of wearing specs? Eat raisins regularly and make your eyesight stronger. Raisins are rich in Vitamin A & Carotenoid which protect your eyes from free radicals that weaken your eye muscles.
2. These golden droplets are loaded with many vitamins & minerals which boost immunity & fight infections.
3. Get that summer glow with raisins as they remove toxic cells from the blood and ultimately purify it. It also prevents wrinkles & saggy skin.
How to consume it in summer?
It can be eaten raw or soaked also. Drinking raisin water is also beneficial in balancing your blood pressure. Mix it with oatmeal or in cold yogurt to beat the heat.
Be it summers or winters, enjoy the goodness of nuts & seeds whole year with BeanTree seeds & nuts collection.