Top 10 Useful Nuts And Seeds To Eat Every Day To Stay Healthy

Updated: 10/28/2019

Nuts and seeds have been popular in lots of different cultures as food ingredients or as snacks. These products are a vital part of a healthy diet[1]. Nuts and seeds embrace heart-healthy unsaturated fats that are important to include in your diet. Regular consumption of them helps to keep you healthy when you age. Once consumed as part of a healthy diet, they can help lower blood sugar, blood pressure, and cholesterol. This article will list out the most useful nuts and seeds to eat every day to stay healthy. Keep reading!

Top 10 Useful Nuts And Seeds To Eat Every Day To Stay Healthy

1. Sunflower Seeds

Sunflower seeds are abundant in vitamin E, monounsaturated fats, and protein. Twenty-eight grams of sunflower seeds has 5.8 grams of protein, 164 calories, and 2.4 grams of fiber[2]. Regular consumption of sunflower seeds is beneficial for the bone and muscle tissues of the body because these seeds are packed with sulfur-proteins. Sunflower seeds may also be linked to reduced inflammation in older and middle-aged people, which may help lower the chance of heart disease[3]. These seeds also affect levels of blood cholesterol in postmenopausal females with type 2 diabetes[4].

2. Flax Seeds

Flax seeds are one of the well-known superfoods on the planet. They are a powerhouse of omega-3 fats and fiber, especially alpha-linolenic acid (ALA). The presence of omega-3 fatty acids in these seeds mainly help to promote hormonal balance. They also have some different polyphenols, particularly lignans, which work as important antioxidants in your body[5]. More importantly, lignans, fiber, and omega-3 fats housed in flax seeds may all help decrease cholesterol and heart disease[6] [7] [8].  Plus, flax seeds may help decrease blood pressure and “bad” LDL cholesterol levels[9] [10]. In addition to this, they may also help decrease blood sugar, thus lowering the risk of diabetes[11].

“Flaxseeds are high in protein, fiber, and plant compounds called lignans that can act as antioxidants. Furthermore, flaxseeds can also stabilize the blood sugar levels effectively.” (Medically reviewed/ fact checked by Dr. Millie Lytle, ND, MPH, at here)

3. Sesame Seeds

nuts and seeds to eat every day to stay healthy - sesame seeds

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Sesame seeds exhibit certain antioxidants, which can’t be found in any other food element. Besides, they may help lower oxidative stress and inflammation, which can make symptoms of many disorders, including arthritis worse[12] [13]. These seeds also help to reduce blood pressure, which in turn prevent the risk of having strokes, heart attacks, or kidney failures.

4. Pumpkin Seeds

Pumpkin seeds are a powerhouse of phosphorus, omega-6 fats, and monounsaturated fats. They are also abundant in phytosterols, which may help decrease blood cholesterol[14]. Pumpkin seeds help to reduce the amount of calcium in urine, which may help lower the risk of developing bladder stones[15]. Pumpkin seed oil may be helpful for reducing blood pressure, increasing “good” HDL cholesterol, and improving menopause symptoms[16]. These seeds are also popular in the cosmetic industry since they are loaded with vitamin A and E.

5. Chia Seeds

Chia seeds are a powerhouse of fiber, antioxidant polyphenols, omega-3 fatty acids, and many other nutrients. Eating chia seeds can help to increase alpha-linolenic acid (ALA) in the blood.  Some studies show that ALA is an essential omega-3 fatty acid, which can help decrease inflammation[17] [18]. These seeds are also effective at reducing blood sugar and maintaining a healthy heart.

6. Walnuts

Walnuts provide healthy fats, minerals, vitamins, and fiber. They help to fight symptoms of aging and the associated problems. ALA (alpha-linolenic acid), the amino acid arginine, and magnesium in walnuts may also reduce inflammation, which is the main culprit in lots of chronic diseases[19] [20]. Along with that, they may help reduce the risk of hormone-related cancers, particularly breast and prostate cancers[21].  Furthermore, nutrients, including vitamin E, polyphenols, and polyunsaturated fat in walnuts may help lower inflammation and oxidative damage in the brain[22].

7. Almonds

Before your regular meals, eating almonds can be a great choice because they can help reduce the level of fat in the body. Thus, they can help decrease hunger and enhance weight loss. Almonds are full of healthy monounsaturated fats, protein, fiber, and various important nutrients. They are particularly high in antioxidants. Antioxidants help protect you from oxidative stress that can damage molecules in the cells and contribute to aging, inflammation, and diseases like cancer[23] [24]. Along with that, the magnesium present in almonds may help decrease blood pressure levels[25] [26].

8. Peanuts

Peanuts taste good and are also rich in fat, protein, and various healthy nutrients. They are also loaded with the polyphenol that can defend the cells of the body against harmful radicals. Peanut consumption may also help keep a healthy weight and decrease the risk of obesity[27] [28]. Peanuts also come with many heart-healthy nutrients, which may help inhibit heart disease[29] [30].

9. Hazelnuts

nuts and seeds to eat every day to stay healthy - hazelnuts

Hazelnuts are a chock-full of nutrients and contain a high content of fats, protein, vitamins, and minerals. Plus, they are high in vitamin B, which helps to make the muscles and bones stronger, thus improving the immune system. They additionally provide remarkable amounts of antioxidants. Antioxidants guard the body against oxidative stress, which can promote aging, heart disease and cancer and damage cell structure[31] [32]. The high content of dietary fiber, fatty acids, antioxidants, magnesium, and potassium in hazelnuts may help normalize blood pressure[33]. They may also help prevent and lower inflammation because of their high amounts of healthy fats.

10. Brazil Nuts

Brazil nuts contain high amounts of fiber. Fiber helps to improve the digestive health by removing toxins from the intestine[34]. These nuts also help to improve the immunity thanks to their selenium[35].  Furthermore, these nuts are high in unsaturated fats, which prevent diabetes by regulating blood sugar levels[36]. The calcium, potassium, and magnesium in Brazil nuts may be beneficial for regulating blood pressure.

Adding these seeds and nuts to your cereals or salads, or eating them as snacks can do wonders. Remember to check for allergies before including them in your diet. Do you know other useful nuts and seeds that can help stay healthy? Have you ever include these nuts and seeds in your regular diet? Share your experience or views with us.

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