Top 10 Healthy Nuts and Seeds You Should Eat Every Day

Nuts and seeds are super healthy and an important addition to any health-conscious diet program. They flavor great and make a fulfilling treat for both children and adults.

They are best for your current health as they contain protein, fiber, B vitamins, vitamin E and a great many other minerals and antioxidants.

Furthermore, they include a high amount of monounsaturated fats, the same fats within olive oil. Monounsaturated body fat are heart-healthy. Some of them are also great sources of omega-3 fatty acids.

Eating nuts and seeds regularly plays a key role in controlling high cholesterol, high blood pressure, digestive disorders, heart disease, cardiovascular disease, diabetes, obesity, arthritis, osteoporosis, Alzheimer’s and dementia.

It’s easy to include nuts and seeds in your diet. Be sure to eat them raw to derive the vitamins and minerals. When subjected to temperature during cooking, the majority of the dietary qualities are ruined. You are able to eat them as has gone out of the jar or can, or enjoy them soaked, floor or mashed.

However, as most nuts are high in calories and fats, do not eat them in excess. You can incorporate small amounts of a combination of these nuts and seeds in your diet to enjoy their health advantages.

Here are the very best 10 healthy nut products and seeds you should eat every day.

1. Almonds


Though many people consider almonds to be nuts, they may be technically the seeds of the almond tree. They may be off-white in color, included in a slim brownish pores and skin and encased in a hard shell.

Both sweet and bitter almonds are readily available in the market. Usually, sweet almonds are edible, while bitter almonds are used to make almond oil.

These oval-shaped nuts contain fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and some B vitamins.

They are also saturated in many antioxidants, such as vitamin E and selenium. Furthermore, these are a fantastic way to obtain healthy monounsaturated extra fat.

Regular consumption of almonds can help lower cholesterol, improve cardiovascular health, boost brain power, prevent birth defects, fight constipation, strengthen bone fragments and decrease the risk of Type 2 diabetes. Almonds are also beneficial for your hair and skin.

A small handful of almonds are all you need to eat daily. You can eat the nuts in raw or roasted form, or you can add them as substances in salads, smoothies, soups and other meals. You can also try almond flour, almond dairy and almond butter.

2. Flaxseeds


Flaxseeds can be purchased in the marketplace in two basic types- dark brown and yellow or golden. These seed products feature a easy, glossy surface and flat shape. They have a nutty yet pleasantly nice taste.

The main health benefits of flaxseeds are because of their rich content of alpha-linolenic acid, fiber and lignans. Also, they are relatively saturated in protein, B vitamin supplements, copper, manganese, magnesium, phosphorus, zinc, selenium and phytochemicals.

The high fiber in flaxseeds promotes healthy bowel functioning, suppresses appetite and helps support weight loss.

Flaxseeds may also help convenience the symptoms of premenstrual symptoms (PMS), lower cholesterol, drive back heart disease, stabilize blood sugar and reduce the risk of malignancy. They may be equally good for maintaining healthy pores and skin and hair.

The recommended serving size is 1 to 2 2 tablespoons of floor flaxseeds twice daily. Grind the seeds utilizing a blender and add these to cereals, oatmeal and smoothies.

Another popular technique is to include surface flaxseeds into muffin, cookie or loaf of bread recipes. Be sure to drink a lot of drinking water when eating flaxseeds.

Note: Women that are pregnant, breastfeeding mothers and folks taking bloodstream thinners should avoid eating floor flaxseeds or taking flaxseed supplements.

3. Pumpkin Seeds


Pumpkin seeds, also called pepitas, are smooth and asymmetrically oval. These dark green seed products have a malleable, chewy consistency and a lovely, creamy, nutty taste.

Pumpkin seed products are rich in protein and B vitamins, such as thiamin, riboflavin, niacin, pantothenic acid, B6 and folate.

They also contain vitamins E, K and C as well as omega-3 fatty acids, fiber, zinc, manganese, magnesium, iron and phosphorus. They also contain health-supportive phytosterols – beta-sitosterol, sitostanol and avenasterol. In addition, they are lower in fat than other nuts and seeds.

Regular consumption of the seeds helps boost immunity, lower bad cholesterol, control blood sugar, fight anxiety and depression, reduce arthritis pain, support prostate health, improve heart health, and decrease the risk of growing some types of cancer. In addition they help maintain healthy eyes, hair and pores and skin.

You are able to eat a small number of sun-dried pumpkin seeds as a wholesome snack. You can sprinkle them on soups, salads, smoothies, cereals and even yogurt. In addition, you can use pumpkin seeds in your baking.

4. Walnuts


Walnuts are edible kernels obtained from a tree in the genus Juglans. Technically, it is a drupe as it takes the form of the fruit enclosed with a fleshy outer coating with a seed inside.

Walnuts contain omega-3 excess fat and protein, along with high levels of supplement E, many important B-complex vitamin supplements, copper, manganese, biotin, proteins, zinc, magnesium, calcium mineral, potassium and selenium.

As compared to other nuts, walnuts contain a high amount of monounsaturated fats, primarily polyunsaturated fatty acids, and a sizeable amount of alpha-linolenic acidity.

Regular consumption of walnuts can lessen the chance of prostate and breast cancer, lower high blood circulation pressure, improve cholesterol levels, assist in weight control, boost brain health and manage diabetes. They are equally good for your skin and hair.

By eating just 1 ounce of walnuts daily (7 shelled walnuts), you can enjoy many of the health benefits. Walnuts make a delightful treat. You can include chopped walnuts to include extra nutrition, taste and crunch to any dish, salad, soup or smoothie.

5. Sesame Seeds


Sesame seeds are small, smooth, oval-shaped seeds that have a nutty and crunchy taste. They come in different colors, such as white, yellow, black and red. These seeds are highly valued for their essential oil, which is extremely resistant to rancidity.

These seed products contain manganese, copper, calcium, magnesium, iron, phosphorus, B vitamins (especially niacin and folate), zinc and fiber. Furthermore, they contain two unique chemicals – sesamin and sesamolin.

They are able to lower blood circulation pressure and cholesterol, drive back liver damage, promote bone health and reduce PMS symptoms. They can even prevent diseases like arthritis, asthma, migraine headaches, osteoporosis and certain cancers.

You are able to eat 3 tablespoons of sesame seeds daily. Each goes well in breads, crackers and other cooked products. You can even sprinkle them on stir-fry meals, soups, salads and more. You can also make tahini, a favorite dip.

Note: Excessive usage of sesame seeds may trigger migraines and irritable bowel syndrome (IBS) symptoms in folks who are sensitive to nuts and seeds.

6. Chia Seeds


Chia seed products are small, oval seed products that are mottle-colored with dark brown, gray, dark and white. The seed products are hydrophilic and can absorb up to 12 times their weight when soaked in drinking water or other liquids.

These seeds are rich in vitamin C, protein, iron, calcium, phosphorus, potassium and magnesium. They also contain dietary fiber and omega-3 fatty acids.

Intake of chia seed products frequently can lessen joint pain, keep carefully the digestive tract healthy, help weight reduction, deliver an energy boost, improve brain health, reduce depression, battle arthritis and protect against diabetes, liver disease and heart disease.

The recommended serving size is one to two 2 tablespoons daily. Usually do not consume these seed products in dry, fresh form. Before eating the seed products, combine them in enough water so they can expand.

You can sprinkle soaked chia seeds on top of salads or toast. You can also add them to smoothies, porridges, soups, puddings or baked goods.

Note: Do not consume chia seeds in excess as it may increase the risk of prostate cancer.

7. Sunflower Seeds


Sunflower seeds are the gift of the beautiful sunflowers. Each sunflower head may contain several hundred edible seeds which have a conical form and a soft surface.

Sunflower seed products are a great source of supplement E, a fat-soluble antioxidant. They are also a good source of healthy fats, fibers, magnesium, potassium, phosphorus, protein, B vitamin supplements, iron, calcium mineral, zinc, folate, selenium and copper.

Regular consumption of these seeds can help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches, reduce the risk of heart attacks and strokes, calm the nerves, reduce arthritis pain and lower cholesterol. In addition, they can help prevent heart disease and cancer.

The recommended meal is ¼ cup daily. These seed products are delicious, getting a nutty and crunchy taste. You are able to eat them as a wholesome snack, utilize them to garnish meals and sprinkle them over hot or frosty cereal or salads. You can even grind them to make your own sunflower seed butter.

8. Cashews


Cashews are not actually nuts. They are the kidney-shaped seeds that abide by the bottom of the cashew apple, the fruit of the cashew tree.

They may be cream and white in color with a company yet delicate structure and a steady surface with a curvy, pointed suggestion. They have a delicately sugary yet crunchy flavor.

These nuts are a good way to obtain copper, magnesium, zinc, biotin, potassium, folate, iron, protein as well as vitamins A, K and E.

They have low sodium content and a higher concentration of oleic acid and fiber. These are a good source of monounsaturated extra fat (healthy extra fat).

The several nutrients in cashews can provide energy, improve cardiovascular health, lower cholesterol, help in the production of hemoglobin, control Type 2 diabetes, reduce PMS symptoms, and help maintain healthy eyes, hair and skin.

Eat a small couple of raw cashews daily. You can include these to both sugary and savory meals. You can also add these to cooked goods and smoothies.

Note: Cancer tumor patients should avoid eating cashews.

9. Brazil Nuts


Brazil nuts are technically seeds, but people call them nuts because of the brown nut-like outer covering. These seeds come from the Bertholletia excelsa tree. They develop inside a big shell, which strongly resembles a coconut. When slice open, the shell reveals lots of nuts.

Brazil nuts are one of the richest resources of the essential nutrient selenium. Also, they are saturated in protein, fibers, supplement E, several B-complex vitamin supplements, magnesium, iron, copper, niacin, calcium and zinc. In addition, they may be a good source of monounsaturated fat, and they contain no gluten protein.

These nuts help in the prevention of breast and other cancers, cirrhosis of the liver, heart disease and premature aging.

They can also improve cardiovascular health, manage Type 2 diabetes, reduce arthritis symptoms, protect skin from sun damage, lower bad cholesterol, and fight anemia.

Eat 1 or 2 2 Brazil nuts each day. The wealthy, creamy flavor will go well with a variety of dishes.

10. Pine Nuts


Although used as nuts in the culinary world, in the botanical world, pine nuts (also called cedar nuts) will be the edible seeds of pine trees and shrubs.

They include a tough, darkish outer coat or shell with an edible cream white kernel which has a delicate buttery flavor and sweet taste.

They have vitamins A, B, D and E, and provide 70 percent of your body’s daily requirement of proteins. They support the highest amount of proteins within any nut.

Also, they are the nuts with the best concentration of oleic acid, a monounsaturated fat. Furthermore, they contain iron, magnesium, manganese, calcium mineral, zinc, potassium and a little fiber.

The high antioxidants help protect against free radicals. These nuts help improve heart health, reduce bad cholesterol, protect the arteries from damage, suppress appetite, boost energy and improve vision health. They also help raise the blood’s hemoglobin level and alleviate fatigue and stress.

They make a wholesome, low-calorie snack. The suggested serving is 2-3 3 tablespoons daily. The nutty and light flavor will go well with both vegetarian and non-vegetarian dishes. These nuts also make a great addition to baked foods.


  • As nuts and seeds are common food allergens, eat them only if you are certain you are not allergic to them.
  • Always choose the recommended daily portion and steer clear of overeating.
  • Always store nut products and seed products in airtight storage containers. This can help prevent the oil in them from going rancid.
  • Careful handling is important to prevent them from being exposed to harmful bacteria.

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