Rich in protein, healthy monounsaturated fats, fiber, vitamins, and minerals,
nuts, and seeds are wonderful additions to a vegan diet. Just because they’re
high in fat doesn’t mean they’ll make you fat! Eaten in moderation, nuts and
seeds help you feel full faster, which can help you to eat less overall.
To make them even more nutritious and easy to digest, you can soak nuts and
seeds overnight in cool water. This starts the germination process and activates
certain enzymes that pre-digest some of the proteins and fats, increasing
certain nutrients, and make it easier for the body to break down the fats and
protein. Store your raw nuts in the refrigerator or freezer to preserve their
natural oils.
Either raw or soaked, nuts and seeds are easy to carry with you, so grab a
container or baggie and fill up on some of these little, nutrition-rich nuggets:
✓ Almonds: A good source of protein, vitamin E, manganese, magnesium,
copper, vitamin B2 (riboflavin), and phosphorus, almonds help lower
bad cholesterol, reduce the risk of heart disease and provide protection
against cardiovascular disease. Eating raw almonds with the skin still on
provides the most heart-healthy benefits.