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