10 Healthy Nuts & Seeds You Didn’t Know You Could Eat
Most of us are familiar with all the health benefits of eating nuts, but you might not realize just how diverse the nut family can be! While peanuts and almonds are some of the most common varieties, these foods aren’t actually nuts – they’re legumes. In fact, there are many types of nuts that you may not even know exist.
Almonds
Almonds are a great source of fiber and healthy fats, including monounsaturated fat. Monounsaturated fats can help lower LDL (bad) cholesterol levels and contribute to healthy brain function. They’re also full of protein, which can provide a sustainable boost for your energy levels. Almonds come in many different forms—including whole, slivered, flaked, roasted and salted—so you have plenty of options to choose from when adding them to your diet. Just make sure you read food labels carefully; almonds are often salted before packaging or sold with added salt. So keep an eye out for preservative-free varieties if you’re watching your sodium intake closely.
Flaxseeds
Maybe you’ve tried flaxseeds as a way to lower cholesterol or make your immune system stronger, but did you know that they’re good for your teeth? Grind up some flaxseeds and sprinkle them onto your food before eating. The tiny seeds will mix in with whatever you’re eating and add an extra bit of crunchiness without changing how it tastes. Flax Seeds are also rich in calcium, so they keep your bones strong and healthy while keeping your mouth healthy too.
Chia Seeds
Did you know chia seeds can be eaten raw? This tip is great for those mornings when you don’t have time to sit down and eat breakfast before you head out. Mix a tablespoon of chia seeds into your favorite non-dairy milk, juice or water—and let it sit in your fridge overnight. In the morning, stir in some fresh fruit or sugar-free jam and enjoy! Chia seeds are a good source of fiber and provide a full day’s worth of omega-3 fatty acids.
Pumpkin Seeds
The primary reason that pumpkin seeds are healthy is their omega-3 fatty acid content. One ounce of raw pumpkin seeds contains more than 1,000mg of ALA, or alpha-linolenic acid. This fat is converted into EPA and DHA by our bodies, and both have been shown to help ward off Alzheimer’s disease, cancer and heart disease. Pumpkin seeds also contain zinc, which helps fight fungal infections in your body and supports your immune system, magnesium (helpful for bone health), iron (important for hemoglobin production) and selenium (aids liver function). Plus they’re filled with vitamin E—an antioxidant that may help protect your brain from aging.
Sunflower Seeds
A great source of protein, hemp hearts have a nutty flavor and crunchy texture. Add them to salads or smoothies for an extra nutritional boost, or snack on them with carrot sticks and celery slices for a healthy alternative to potato chips. Keep in mind that hemp products are not permitted in all states. They are also only available online at most stores—you can’t find them at your local health food store. If you’re thinking about incorporating hemp seeds into your diet, be sure to contact your physician first to make sure they’re right for you.
Walnuts
Hemp seed oil is a plant-based oil that’s high in omega-3 fatty acids. Omega-3s are essential fatty acids that play an important role in our health. They aid in heart, brain and joint health and they can help to fight inflammation and lower bad cholesterol levels. Hemp seed oil contains almost no THC (the psychoactive compound found in marijuana), which makes it a great alternative to other hemp products like CBD Oil. Use hemp seed oil as you would any other vegetable or nut oils: drizzle it on salad, stir it into smoothies or use as an ingredient when cooking. It has a slightly earthy flavor so you won’t want to use too much of it at once – just be sure to taste as you go!
Pistachios Roasted Salted
Pistachios Roasted Salted are heart-healthy and offer a bevy of nutrients like vitamin B6, iron, magnesium, phosphorus and potassium. They’re also rich in monounsaturated fats (the good kind of fat) as well as fiber, protein and antioxidants. In fact, pistachios contain 75% more antioxidant activity than apples or grapes!* So stock up on pistachios for an easy snack that keeps you satisfied longer. It’s true what they say: pistachio-ful is spelled P-I-S-T-A-C-H-I-O! Do yourself a favor and whip up some roasted salted pistachios. Add them to salads, use them as an alternative to crackers with cheese or dip them into hummus…ummm! Yum!
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