Why should I be including raw nuts and seeds in my diet?
Nuts and seeds are tiny but mighty powerhouses, offering a variety nutrients and subsequent health benefits when consumed as part of a balanced diet.
We are talking about RAW nuts and seeds in their whole form, or pure nut and seed butters. Activated nuts are even better, if you have the time or funds. Not so much the nuts milks (not much nut in those!) or the salty roasted nuts (good for a sometimes-snack!)
Healthy Fats and Cardiovascular Health
Nuts and seeds are excellent sources of unsaturated fats which supports heart health when they replace saturated fats in the diet. These healthier fats help reduce LDL cholesterol, lowering the risk of heart disease, they also support brain health and hormone production.
Plant-based Protein
Nuts and seeds are plant-based sources of protein, making them a particularly important addition to vegetarian and vegan diets, but a beneficial addition for all. Protein is essential for muscle and tissue repair, immune function and helps you feel fuller for longer.
Dietary Fibre
Nuts and seeds are a great source of fibre, which supports digestive health by promoting regular bowel movements and feeding beneficial gut bacteria. Fibre also increases satiety, supporting weight management.
Blood Glucose Control
The healthy fats, fibre, and protein in nuts and seeds help to stabilise blood sugar levels and improve insulin sensitivity by reducing blood sugar spikes after meals.
Nutrient and Energy Dense
Nuts and seeds are rich in vitamins and minerals, such as magnesium, calcium, iron, selenium and zinc, vitamin E and B vitamins. They are also rich in calories so it is recommended to consume them in moderation.
Antioxidant Properties
Nuts and seeds, particularly almonds, walnuts, flaxseeds, and sunflower seeds, are rich in antioxidants such as vitamin E, selenium, and polyphenols. These compounds protect the body from oxidative damage, reduce inflammation, and may lower the risk of chronic diseases such as cancer and heart disease.
Brain Health
Nuts and seeds such as walnuts, flax and hemp seeds, which are rich in omega-3 fatty acids and antioxidants, may help improve brain function, enhance cognitive performance and protect against neurodegenerative conditions such as Alzheimer's.
Bone Health
Some nuts and seeds, such as almonds, brazil nuts, and sesame seeds, are good sources of calcium and magnesium, essential for strong, healthy bones.
Nuts and Seeds we love to include in our diet:
- Almonds
- Walnuts
- Cashew Nuts
- Brazil Nuts
- Pistachios
- Chia Seeds (freshly ground to access nutrients)
- Flaxseeds (freshly ground to access nutrients)
- Pumpkin Seeds
- Sunflower Seeds
- Hemp Seeds
- Sesame Seeds
- We also love peanuts however they are actually a legume!
Store nuts and seeds in the fridge or freezer to avoid the fatty acids from becoming rancid (spoiling).
Looking for recipes to help increase your nut and seed consumption? Try these!
Vanilla Maple Chia Pudding or Summer Fruits Chia Pudding
A Nut Roast (perfect from Christmas dinner)
Including a variety of nuts and seeds in your diet can help improve heart health, boost brain function, stabilise blood glucose, support digestive health, and provide a rich source of essential nutrients. As nuts and seeds are energy-dense, it’s best to consume them in moderation as part of a balanced diet.