Top 10 Healthiest Nuts and Seeds ( সেরা ১০টি বাদাম ও বীজ  )You Must eat Everyday –

  1. Cashew nuts ( কাজু বাদাম )

Cashew nuts are popular around the world as nutritious and delicious nuts. The nutrients stored in it are extremely effective in maintaining good health.



  • Cashew nuts are very useful for a healthy heart. It reduces cholesterol levels and lowers the risk of heart disease
  • Help to reduce the risk of diabetes
  • The existing phosphorus in it ensures bone and tooth protection
  • It is a good source of copper and eliminates blood deficiency
  • Helps to reduce weight
  • It contains advanced fiber that improves digestion and digestive function
  • Its antioxidant properties prevent eye damage and protect the retina
  • Beautifies the skin and prevents skin cancer


How to eat cashew nuts?

Cashew nuts can be eaten raw or roasted. It can also be served with salads or various appetizing dishes.

How to store?

Keep it in a cool and dry place.


  1. Almond ( কাঠ বাদাম )

There are countless benefits to this nutrient enriched nut. It contains protein, fiber, vitamin E, calcium, phosphorus, zinc, copper, selenium, iron and magnesium.



  • Almond helps to keep heart healthy by lowering cholesterol levels.
  • It contains a large amount of antioxidants, which protect the body’s cells from oxidative damage.
  • Potassium and magnesium present in it regulate high blood pressure.
  • This nut is a good source of magnesium, which helps reduce blood sugar.
  • Its vitamin B enhances brain function and sharpens memory strength.
  • The high quality fiber helps to eliminate constipation.
  • Existing protein and fiber help to reduce weight by reducing the appetite
  • Its mineral content ensures bone and tooth protection. Because it contains a lot of phosphorus. It also prevents osteoporosis or bone loss.
  • Its vitamin E acts as an anti-aging, protecting the skin from damage.
  • Strengthens the hair and stops hair loss.


How should you eat almond?

Peanuts can be eaten directly, soaked or roasted.  There will be no loss of nutritional value. You can also use it  in food dressing, salad making, in making smoothie.

How to store?

Keep it in a cool and dry place.


  1. Walnut (  আখরোট )

Walnut is rich in nutrients. It contains beneficial fats, iron, selenium, calcium, zinc, vitamin E and B.


  • Walnut’s Omega-3 can help to calm down, reduce stress and depression.
  • Regularly eating walnuts increases digestive power.
  • It has a good source of antioxidants because its vitamin E
  • It reduces appetite and helps to lose weight.
  • Reduces the amount of bad cholesterol (LDL) and prevents various types of heart disease, stroke, heart attack.
  • It contains the necessary mineral for the bone. Which strengthens the bone and works to prevent diseases such as bone loss
  • Omega-3 increases memory capacity by increasing brain function
  • Prevents stomach and breast cancer
  • It helps to grow hair and nails. Because it has a lot of biotin and vitamin E
  • Reduces roughness by increasing skin nourishment.


How to eat?

This delicious nut can be eaten as a salad, mixed as dried fruit, or roasted.

How to store?

Store in a cool and dry place.  Keep in the refrigerator for long time storage.


  1. Pistachio ( পেস্তা বাদাম )

Pistachio has a good nutritional value. It is an excellent source of protein, fiber and antioxidants. There are potassium, phosphorus, copper, manganese, vitamin B1 and thiamine.



  • Acts as an antioxidant. So, it enhances you immunity
  • It monounsaturated fat reduces the risk of heart disease by lowering the levels of cholesterol
  • Healthy foods for patients with diabetes. It is able to reduce the amount of sugar in the blood
  • Ideal for a weight loss diet
  • Eliminates anemia. Iron and copper increase the amount of hemoglobin in the blood
  • Very effective for protecting the retina of the eye. It prevents various eye diseases including cataracts in the eye and keeps the eyes good.
  • Its vitamin E protects the skin from dryness by retaining moisture and protecting it from UV rays.
  • It strengthens and thickens the hair


How to eat pistachio?

You can eat 6-7 pistachio nuts daily, raw or soaked in water. It can also be eaten with sweet dish.

How to store?

Store in a dry and cool place. Can be stored in the refrigerator.


  1. Peanut ( চিনা বাদাম )

Peanuts are the most popular and nutritious nut.  A handful of nuts is enough to keep the body free from various diseases.



  • It keeps cholesterol levels under control
  • Nuts can prevent diabetes. It reduces the amount of sucrose in the blood.
  • Helps to reduce excess weight. It fulfills the body’s vital fat needs
  • Having a high amount of vitamin B3 improves brain function. With that, the capacity of memory increases
  • Reduces the risk of stomach cancer
  • Immunization is increased by eating peanut regularly
  • Eliminates acne and increases the brightness of the skin
  • The vitamin E present in it nourishes the hair and strengthens it


 How to eat Peanut?

Peanut can be consumed either raw or fried. Peanut can be served by blending with milk or with sweet flavoured foods.

How to store?

Store in a dry and cool place.


  1. Pumpkin seeds ( কুমড়োর বিচি )

Pumpkin Seed is famous for its super-healthy ingredients. Its protein, iron, zinc, calcium, magnesium, phosphorus and copper help to keep the body disease-free.



  • Its calcium plays a role in bone formation. Its magnesium and zinc work to prevent various diseases including osteoporosis
  • It eliminates the problem of irregular sleep and ensures a good sleep
  • A large amount of magnesium is found in this seed. Which is able to reduce the amount of sugar in the blood
  • Helps to reduce weight. Pumpkin Seed keeps the stomach full for long, thus reducing the tendency of hunger
  • Its omega-3, omega-6, antioxidant and fiber reduce the risk of heart disease by lowering cholesterol and triglyceride levels
  • During pregnancy, it is beneficial for the health of both the mother and the fetus
  • Acts as an antioxidant
  • Prevents breast and bladder cancer
  • Increases the quality and quantity of sperm


How to eat pumpkin seeds?

It can be eaten under normal conditions as per preference.  Many people like to mix it with other nuts and seeds as well.

How to store

Store in a dry and cool place.



  1. Chia seed ( চিয়া সীড )

Chia seed is one of the nutritious seed. This tiny seed is quite popular among health-conscious people.



  • Blessed with high level of antioxidant properties
  • Able to meet the demand for protein in the body
  • It is a good source of calcium, phosphorus and protein, which helps to protect bones
  • Controlling diabetes by lowering sugar levels in the blood
  • Helps reduce weight loss and reduce appetite
  • Makes the skin look beautiful and healthy


How to eat chia seed?

Chia seeds can be eaten with salads, juices or oats. This seed can be eaten any way you like.

How to store?

Keep in a cool and dry place.

  1. Sunflower seeds ( সূর্যমুখীর বিচি )

Sunflower Seed is one of the world-renowned super foods. It contains many nutrients that are beneficial to health.



  • Increases digestive power and eliminates constipation
  • Controls cholesterol. This reduces the risk of heart disease such as heart attack or stroke
  • Useful for diabetics. It helps to lower the amount of sugar in the blood
  • The calcium contained in it strengthens the bones
  • It keeps the stomach full for a long time. In this way, weights are easier to control
  • Keeping the brain cool and relieves stress and depression. It will help to get rid of problems like anxiety attacks
  • Reduces the aging effect of the skin


How to eat sunflower seeds?

You can chew and eat normally.  You can eat it with salad.

How to store

Store in a cool and dark place.


  1. Flax seeds  ( তিসির বীজ ) 

This seed is full of endless nutrients.  Its reputation both in health and beauty is worldwide.



  • Because of the high amount of lignin, it plays an effective role in preventing cancer. Helps to prevent breast, anal and skin cancer
  • Brain performance increases rapidly. Thus memory power intensifies
  • According to experts, it helps reduce high blood pressure
  • Reduces the amount of sugar in the blood. So it can be a healthy and effective diet for diabetes patients.
  • Its healthy fiber helps in digestion
  • Helps reduce cholesterol levels in the body significantly
  • Eliminates excess hunger and contributes to weight loss
  • Its Omega-3 enhances the brightness of the skin and eliminates wrinkles. Removing the skin’s acne and dullness, maintains the appearance of the skin
  • Serves as a hair conditioner. Strengthen the hair from root


How to eat flax Seed?

How you eat flax seed depends entirely on your own preferences. This seed can be served as drinks. Again, you can mix it with salad or with yogurt.

How to store

Store in a cool and dry place.


  1. Watermelon seeds ( তরমুজের বিচি ) 

Watermelon Seed is currently receiving widespread acceptance for healthcare. It contains important vitamins and minerals including sugars, amino acids and fatty acids.



  • Ensures cardiovascular health and lowers the risk of heart disease
  • Folate and iron along with vitamin B complex, Increasing immunity in body
  • The zinc present in it increases the quality of sperm in men. So, the male reproductive power is increased
  • Watermelon Seed is very effective in reducing blood sugar in diabetics
  • Increases Brain Performance
  • Very useful for kidney and urinary problems


How to eat watermelon seeds?

Watermelon can be served as a nutritious breakfast.  You can also eat like any seeds or nuts.

How to store?

Store in a cool, dry, and dark place.


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