Nuts and Seeds: A Nutritious Addition to Your Diet

Nuts and seeds are the edible kernels of plants that are rich in protein, fiber, healthy fats, vitamins, minerals and antioxidants. They have been consumed by humans for thousands of years and are considered a staple food in many cultures. Nuts and seeds can provide a variety of health benefits, such as lowering blood pressure, cholesterol, inflammation and oxidative stress, as well as improving insulin sensitivity, cognitive function and mood. They can also help prevent or manage chronic diseases such as cardiovascular disease, diabetes, cancer and obesity.

Some examples of nuts are almonds, walnuts, cashews, pistachios, pecans, macadamia nuts, hazelnuts and peanuts. Some examples of seeds are sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, flax seeds and hemp seeds. Each type of nut and seed has its own unique nutritional profile and health effects. For instance, walnuts are high in omega-3 fatty acids that can protect the heart and brain; almonds are high in calcium and vitamin E that can support bone health and skin health; pistachios are high in lutein and zeaxanthin that can protect the eyes; and sunflower seeds are high in selenium and vitamin B6 that can boost the immune system and mood.

Nuts and seeds can be enjoyed as a snack or added to salads, soups, stir-fries, oatmeal, yogurt, smoothies or baked goods. They can also be made into nut butters, nut milks, nut flours or seed oils. However, nuts and seeds are also high in calories and fat, so moderation is key. A handful of nuts or seeds (about 1/4 cup or 28 grams) per day is enough to reap their health benefits. It is also important to choose unsalted, raw or dry-roasted nuts and seeds over salted, oil-roasted or candied ones to avoid excess sodium, fat and sugar.

Nuts and seeds are a delicious and nutritious addition to your diet that can offer many health benefits. By including a variety of nuts and seeds in your meals and snacks, you can enjoy their different flavors and textures while boosting your overall health and well-being.