Health Benefits of Eating Nuts & Seeds

Nuts and seeds are an essential part of a balanced diet. Both forms of food contribute to your daily protein consumption while also counting toward your daily fat requirement. Seeds and nuts are good for your health since they provide critical nutrients and help to avoid disease by keeping you healthy as you get older.


Nuts and seeds are high in dietary fibre, which is good for your health. Fibre is a form of carbohydrate found primarily in plant-based meals. It does not break down in your digestive tract, and the undigested fibre adds volume to your stool, encouraging regular bowel motions. Fibre also aids digestion by slowing it down. This means that the sugar in your meal slowly reaches your system, resulting in a gradual spike in blood sugar that makes you feel energised afterwards. Flax seeds are a good source of fibre, containing 7.7 grammes per ounce. An ounce of almonds provides 3.5 grammes of fibre, while an ounce of sunflower seeds provides 3.1 grammes. Pistachios Roasted Salted and pecans have 2.9 and 2.7 grammes of protein per serving, respectively.

Healthy Fats

You need fat in your diet, and eating nuts ensures that the fat you consume is healthy unsaturated fat rather than the unhealthy saturated fat found in meats and other animal products. Walnuts and flax seeds, in particular, contain alpha-linolenic acid, an omega-3 fatty acid that boosts your healthy fat intake. This form of fat aids in the maintenance of brain function, the nourishment of red blood cells, and the reduction of inflammation. According to the Linus Pauling Institute, each ounce of English walnuts has 2.6 grammes of omega-3 fatty acids, more than the 1.1 grammes required daily for women and 1.6 grammes required daily for men. Flax seeds are also high in omega-3 fatty acids, with each tablespoon containing 1.6 grammes.

Disease Prevention

Nuts and seeds in your diet can also help you stay healthy as you become older by preventing disease. People who eat nuts regularly tend to weigh less and have a lower risk of future weight gain than those who do not. According to the Linus Pauling Institute, nuts and seeds both help reduce inflammation in the body, which may lower your risk of heart disease. Nut eating has also been linked to a lower risk of type 2 diabetes.

Intake Recommendations and Meal Ideas

Nuts and seeds do not yet have a recommended intake level specified by the United States Department of Agriculture. The Linus Pauling Institute, on the other hand, recommends eating the equivalent of 1 ounce of seeds or nuts five times per week to reap the benefits of nuts and seeds. Provide ground flaxseeds directly to your meal, or soak other nuts and seeds until soft and then blend into your food to add texture to smoothies or pureed soups. To make flavoured nuts and seeds for snacking, season the nuts with spices like cinnamon or paprika and bake until gently browned. Use nuts and seeds as topping for casseroles, hot or cold cereals, soups, salads, wraps, and sandwiches, among other things.

Benefits of Specific Nuts


The advantages of walnuts are numerous. With 2,565 mg of omega-3 fatty acids per one-ounce serving, this potent and popular nut is a winner when supplying omega-3 fatty acids. Studies have found Walnuts to lower cholesterol and “bad” LDL cholesterol while increasing “good” HDL cholesterol. They may also aid in reducing blood pressure and the flow of blood through the cardiovascular system. Organic Walnut Kernels comprise 18 grammes of fat per ounce and 185 calories, but their anti-inflammatory ingredients aid weight loss.


Flax seeds are a good choice for high-nutrition seeds since they provide 6,388 mg of omega-3 fatty acids per ounce. They provide fibre, which improves digestive health, relieves constipation, and is good for cardiovascular health. Instead of whole flaxseed, experts advise consuming ground flaxseed. Ground flaxseed is easier to digest and absorbs more nutrients. You can purchase ground flaxseed or grind whole flaxseed yourself. Flaxseed should be consumed with plenty of water or other fluids, just like any other fibre.

Chia Seeds

With 4,915 mg of omega-3 fatty acids per ounce, chia seeds come second for heart health. At 137 calories per ounce, they’re also a touch less caloric. Chia seeds are high in soluble fibre and may absorb a lot of water, giving them a pudding-like texture. Eating chia seeds with water can make you feel fuller and decrease the absorption of food, allowing you to eat less frequently. You can easily add a spoonful or two chia seeds to a smoothie, salad, or baked goods.

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