Benefits of Seeds and Nuts

If nuts aren't part of your daily diet, this article will make you consider eating and including them. Seeds and nuts provide many nutrients and good carbs that will help you stay in perfect shape.
Benefits of Seeds and Nuts

Last update: 01 July, 2019

Eating seeds and nuts can improve your quality of life! They can help you to stay young, prevent diseases and nourish your body. In this article, we’ll explain the important reasons why it’s convenient to add them to your daily diet.

Seeds and nuts are consumed around the world. Of course, they have individual names. Still, even when they taste and look very different, they are grouped under the name “nuts”. As a general rule, nuts contain less than 50 percent of water.

Peanuts, almonds, walnuts, pine nuts, hazelnuts, and chestnuts, among others, all have different properties that make them a great food to add to your snacks. Keep reading to find out what they are!

Benefits of seeds and nuts

1. They have antioxidant qualities

Nuts are an excellent source of antioxidants. If you don’t consume types such as almonds and pistachios, it’s time to include them in your diet and start enjoying their benefits.

The antioxidants present in nuts have the ability to combat oxidative stress by neutralizing free radicals. This actually diminishes cell damage and prevents diseases.

In this sense, antioxidants present in nuts help us to stay younger because they delay aging. In the same way, they can reduce the risk of developing cardiovascular and neurodegenerative diseases.


2. Seeds and nuts have many nutrients

Although it may not seem the case, both seeds and nuts have diverse and essential nutrients. These nutrients are vital to the body. While the amount of these nutrients varies, they all contain the following elements:

  • Proteins
  • Vitamin E
  • Fiber
  • Magnesium
  • Manganese
  • Selenium
  • Copper
  • Carbohydrates

Most seeds and nuts have a high amount of what’s sometimes referred to as ‘good carbs’. These carbohydrates will actually help you to reduce weight while keeping your body healthy.

3. Diminish inflammation

Inflammation is the way in which the body defends itself from injuries, bacteria and other potentially harmful pathogens. However, chronic inflammation can cause organ damage and increase the risks of long-term illnesses.

Some research suggests that eating nuts can reduce inflammation and promote healthy aging. A study on the Mediterranean diet found that people who consumed walnuts experienced a decrease of between 35 and 90 percent in the inflammatory indexes.

Similarly, it has been found that some nuts, such as pistachios, Brazil nuts, walnuts, and almonds, fight inflammation in both healthy people and patients suffering severe illnesses such as different types of diabetes or kidney problems.

4. Reduce cholesterol and triglycerides

Nuts have impressive effects on cholesterol and triglyceride levels too. The way seeds and nuts are able to reduce cholesterol levels can be due to their high content of monounsaturated and polyunsaturated fatty acids.

Almonds and hazelnuts appear to raise ‘good’ HDL cholesterol while lowering total and ‘bad’ LDL cholesterol. Also, several studies have found that ground, chopped or whole hazelnuts had similar beneficial effects on cholesterol levels.

According to experts in the field, one study revealed that by eating 30 grams of mixed nuts per day, for 6 weeks, significantly reduced all types of cholesterol, except for ‘good’ HDL.

5. Seeds and nuts have a high amount of fiber

Fiber provides many benefits to health. Although the body cannot digest it, the bacteria that live in the colon can.

Many types of fiber work as probiotics for healthy intestinal bacteria. Then, intestinal bacteria ferment the fiber and convert it into beneficial short-chain fatty acids (SCFAs).

That’s why SCFAs can improve intestinal health and reduce the risk of diabetes and obesity. In addition, fiber provides satiety and reduces the number of calories absorbed from meals.

Seeds and nuts are simple foods, which can be eaten from time to time. However, you will enjoy wonderful benefits if you decide to include them more frequently in your diet. You can even eat them as a substitute for processed goodies.

For example, you can eat nuts as snacks, to accompany various recipes or to make smoothies, among other options to enjoy their flavor and nourish your body. Don’t hesitate! Next time you’re shopping at the store, buy more seeds and nuts and enjoy all of the benefits.

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There's a huge variety of nuts and seeds. Due to this wide range of options, we can prepare many recipes, either main dishes or desserts.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

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The contents of this publication are written for informational purposes. At no time do they facilitate or replace the diagnoses, treatments, or recommendations of a professional. Consult your trusted specialist if you have any doubts and seek their approval before beginning any procedure.