Highly Nutritious Nuts, Pulses, and Grains

Nuts, beans, and cereals are all very nutritious. Below are some of the healthiest ones:

Highly Nutritious Nuts, Pulses, and Grains
Highly Nutritious Nuts, Pulses, and Grains


Provide plenty of nutrients, including:

  • magnesium
  • vitamin E
  • iron
  • calcium
  • fiber riboflavin

One 2019 meta-analysis found that consuming almonds significantly reduced total cholesterol levels.

Brazil Nuts

(Bertholletia excelsa) are among the healthiest nuts on sale.

They are an excellent source of protein and carbohydrates, as well as a good source of vitamin B-1, vitamin E, magnesium and zinc.

Brazil nuts also have more selenium in them than many other species. Selenium is an essential mineral for preserving thyroid activity, and for the human body, it is a great antioxidant.

These nuts come in a hard shell and are generally ready to eat which makes them a simple, nutritious snack.


A pulse in many food cultures around the world, including Pakistan, Nepal, Bangladesh, India, Bhutan, and Sri Lanka.

Lentils have healthy levels of potassium , magnesium and fibre.

We appear to claim a long time of cooking. But producers will sprout the seeds, making them a tasty, nutritious, ready-to – eat snack.

For a tasty and nutritious snack, adding a package of sprouted lentils to a lunch box or picnic basket, maybe with some chili powder or pepper for flavoring.


Owing to its health benefits, interest in oatmeal has grown considerably over the last 20 years.

When part of a low fat diet, the Food and Drug Administration (FDA) decided in 1997 that products with high levels of rolled oats or oat bran must provide details on the label regarding their cardiovascular health benefits. That led to a surge in the popularity of oatmeal.

Studies has found that the soluble fiber content in cereals helps reduce cholesterol levels and reduces risk factors for cardiovascular diseases.

Oats contain both complex carbohydrates, and water-soluble fiber. They slow the digestion and help to regulate blood glucose levels. Oatmeal also provides a strong source of folate and potassium.

Oatmeal can be made from rolled or ground oats. Coarse or steel-cut oats have a greater fiber quality than instant forms.

Wheat Germ

The wheat germ is the component of wheat that grows into a plant. Essentially, it is the embryo of a seed. Germ and bran are a by-product of the milling process. Cereal grinding also eliminates the substance of the germs and the bran.

However, whole grain foods also contain both the germ and bran. This makes them a better option.

Wheat germ is rich in a variety of essential nutrients including:

  • fiber
  • vitamin E
  • folic acid
  • thiamin
  • zinc
  • magnesium
  • phosphorus
  • fatty alcohols
  • essential fatty acids

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