Nuts and Seeds

There are so many health benefits to adding nuts and seeds to your diet. Not only are nuts and seeds whole foods, they are also packed full of health benefits. Raw unroasted nuts and seeds are nutrient dense and slow burning carbohydrates. They add health value as well as great flavors to foods you are already eating. It’s easy to add them to oatmeal, salad, and even wraps for addition vitamins and minerals.

One of the health benefits of nuts is their ability to improve heart health. They are also great for helping to control weight (as they’re full of unsaturated fats that our body can’t fully absorb) and for maintaining blood sugar levels.

Add them to your plate daily for added nutrients.

pumpkin seeds, almonds, pecans, walnuts, sunflower seeds

Some popular easy to find nuts include Raw Almonds, Cashews, Macadamia Nuts, Pecans, and Walnuts.

Almonds – are as close to a perfect food as you can get. They have the ability to lower blood pressure, reduce cholesterol, and lower blood sugar levels. They contain good healthy Fats, Protein, Fiber, Vitamins, Zinc, and even Calcium. You can find them chopped, sliced, and whole. Just remember to always choose Raw Almonds in their natural state.
Cashews – just like the nuts mentioned above, cashews are packed full of health benefits. They are heart healthy, have the ability to boost our immune system, improve brain function, regulate blood sugar levels, reduce inflammation in our body, promote healthy looking skin, and even are good for bone health. Once again its important to mention that I am referring to raw, unsalted, unroasted cashews.
Macadamia – have minerals that are good for maintaining bone health, good for gut health, may be beneficial for weight loss as they keep you feeling full, and are excellent sources of vitamins including Calcium, Magnesium, and Potassium. They also contain Fiber and antioxidants.
Pecans – contains lots of fiber which is great for heart health. They also have Calcium, Magnesium, Potassium which work to reduce blood pressure. They are also good for brain health and blood sugar control.
Walnuts – even the shape of this nut gives away one of its benefits! Walnuts are the best nut for the brain…it’s even shaped like a mini brain so that shouldn’t surprise anyone. High in antioxidants, full and fiber, they are considered prebiotics that are beneficial bacteria and help maintain gut health. They also have polyphenols which help reduce the risk of cancer, are full of Omega 3’s which are healthy fats good for heart health, and have nutrients that help to fight against inflammation.

If you aren’t able to eat raw whole nuts, try adding them to a smoothie or buying a nut butter for the added health benefits without the crunch. Just make sure you read the label and the ingredients. There are plenty of healthy nut and seed butters available but don’t be fooled by ones that just “look healthy.” It’s important to know what is actually in the jar! Stay away from jars with extra sodium, added sugar, or oils.

If you are up to the challenge and have a high speed blender, you can always make your own nut or seed butter. It literally can be done with whatever nut combo you like and a high speed blender. Nothing else needed!

Seeds

Now on to the benefits of adding seeds to your daily consumption of food. Think Pumpkin Seeds, Chia Seeds, Hemp Hearts, Sunflower Seeds, and Flax Seeds just to name a few with amazing health benefits. They are easy to sprinkle on oatmeal, yogurt, on salad, and even can be added to soup. They add a great extra crunch to wraps or sandwiches too!

Chia Seeds – seem to have appeared out of nowhere and now they are everywhere! They have the ability to improve heart health, reduce cholesterol levels, and help control blood sugar. They are high in Calcium, full of Fiber, and Omega 3’s (fatty acids) making them a good source of healthy fat in a plant based diet. The fiber they contains helps slow down digestion, making you feel full longer which is why they can also help with weight loss. Tip: If you don’t eat Chia Seeds because they get stuck in your teeth, try grinding them up in a spice grinder… problem solved!
Flax Seeds – are full of Fiber, Protein, and Omega 3’s fatty acids. Flax has the ability to lower cholesterol, stabilize blood sugar, improve digestion, and can help reduce the risk of heart disease. Not to mention its great for skin and hair! Flax can be purchased as a seed or in ground form which some say is preferred because it is easier to digest. You can always grind the seeds yourself with a spice grinder.
Hemp Hearts or Seeds – are very nutritious! Packed full of Antioxidants, Healthy Fats (Omega 3’s and Omega 6’s), Protein, Vitamin E, Minerals (Magnesium, Calcium, Potassium, and Zinc). The healthy fats they contain help to reduce blood pressure and cholesterol. Great for heart health too.
Pumpkin Seeds – contain Antioxidants, Healthy Fats, and Fiber making them heart healthy. They are high in minerals like Zinc and Magnesium as well. Pumpkin seeds also contain tryptophan.. an amino acid that helps with sleep. So these powerful seeds can actually help improve sleep!
Sunflower Seeds – contain Antioxidants and Vitamin E for promoting healthy skin, heart health, and may help lower blood pressure. They can also improve the immune system. A great source of plant based protein, good healthy fats, and fiber.
Sesame Seeds – contain Calcium, Magnesium, Fiber, B Vitamins, and Antioxidants which may help combat arthritis pain and can even help lower cholesterol. Much like sunflower seeds, sesame seeds are a great source of plant based protein, good healthy fats, and fiber.

It is important to purchase quality Organic Seeds. Make sure you read the labels to see what countries these seeds were grown in. For some reason there are US companies that outsource the seeds from other countries. The closer these seeds are grown to you, the more nutrient value they will contain.

Also, don’t be afraid to grind the seeds up in a spice grinder or coffee mill. Spice grinders are inexpensive (my personal favorite is the Kitchenaid Coffee Spice Grinder) and they work for both seeds and nuts. If you don’t eat Chia Seeds because they get stuck in your teeth, try grinding them up! The health benefits are the same. Also, flax seed can be made into flax meal which is easier for your body to absorb. Try grinding up some seeds and nuts today. Then sprinkle them on oatmeal, a salad, or even add them to a smoothie. They make a great topping!

Storage

To maintain the nutrient value of seeds and nuts they should be stored in the refrigerator. Place them in small glass jars for easy access. Mix your favorite variety of seeds for convenience. The more accessible they are, the more likely you are to start adding them to yogurt, salad, wraps, oatmeal and more!

Disclaimer: Its important to introduce a variety of nuts and seeds slowly and to pay attention to how your body responds. Avoid ones if you experience any kind of allergic reaction and seek medical attention right away. The purpose of this article is strictly educational and not suggesting you use nuts and seeds in place of any medications you may be taking.