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Health Benefits on Nuts and Seeds

Nuts and seeds are rich in protein, healthy fats, fibre, vitamins and minerals.  They regulate body weight as their fat is not fully absorbed; they regulate food intake and help burn energy. Nuts and seeds contain unsaturated fats and other nutrients that provide protection against heart disease.

We all know that nuts are a rich source of vitamins and minerals as well as being a good source of plant protein. But did you know research shows that making nuts a regular part of a healthy diet helps to regulate our weight, and can protect against chronic diseases (such as heart disease and diabetes).

Types of nuts

A nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell. Nuts include:


Brazil nuts

cashew nuts



pecan nuts

pine nuts



Types of seeds

The nutrient profiles of seeds are also very similar to those of nuts. Common seeds include:

pumpkin seeds

flax seeds

sesame seeds

poppy seeds

sunflower seeds

psyllium seeds

chia seeds.

Benefits of nuts

There are many different types of nuts out there with each having their own unique benefits. From a calorie, protein, fat, carbohydrate, and micronutrient standpoint nuts are very similar to each other – there isn’t a lot of variation between types. However, the micronutrient content does vary somewhat, so some nuts may help optimize your diet and health beyond the standard nutritional package offered by most nuts.

Nuts have about 29 kJ of energy per gram, and are:

High in ‘good fats

Low in saturated fats.

Good sources of dietary protein

High in amino acid arginine

Free of dietary cholesterol

High in dietary fibre

Rich in phytochemicals

Rich in vitamins and minerals

Benefits of seeds

Just Like Nuts, most seeds are rich in:

protein, healthy fats, and fibre

minerals (such as magnesium, potassium, calcium, plant iron and zinc),

vitamins B1, B2, B3 and vitamin E.

Oily seeds also contain antioxidants that stop the fats from going rancid too quickly.


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