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The Healthiest Nuts and Seeds You Can Eat

Robert Odell Jr. enjoys sharing and learning about the old and new wonders of natural remedies.

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Nuts and seeds supply our bodies with vitamins, protein, minerals, healthy fats, and fiber. They are a delicious snack, good for your heart, and promote optimal health. Here are some of the most nutritious nuts and seeds you can eat.

Hemp Seeds

Hemp seeds stem from the cannabis plant but have minimal THC, the ingredient that gets you high, found in marijuana. More of a nut than a seed, hemp seeds contain many nutrients. Customarily consumed raw, the seeds are often used to make protein powder, cheese substitutes, or milk. Many people have even touted it as a superfood.

Hemp seeds stem from the cannabis plant but have minimal THC.

Hemp seeds stem from the cannabis plant but have minimal THC.

The benefits of hemp seed include:

  • easing arthritis
  • easing neuropathic pain
  • helping to manage weight
  • helping to stabilize blood sugar levels
  • helping with multiple sclerosis
  • improving skin conditions
  • preventing Alzheimer's disease
  • preventing childhood seizures
  • preventing heart disease
  • preventing Parkinson's disease
  • promoting gut health
  • reducing inflammation
Many people call hemp seeds a superfood.

Many people call hemp seeds a superfood.

Incorporate hemp seeds into your diet by:

  • baking with hemp seeds
  • making hemp milk
  • putting seeds in smoothies
  • sprinkling seeds on cereal or yogurt
  • sprinkling seeds on salads

Hemp seeds contain loads of plant-based protein and all nine essential amino acids. Our bodies can easily absorb them.

Sesame Seeds

Native to the Sunda Islands in Indonesia, sesame seeds grow in pods on the sesame plant (Sesamum Indicum). Sesame seeds, cultivated for over 4,000 years, are the oldest oilseed plant known to man.

Sesame seeds contribute to good health by:

  • aiding blood cell formation
  • aiding blood sugar control
  • easing arthritis
  • helping to balance hormones
  • lowering blood pressure
  • lowering high cholesterol
  • lowering high triglycerides
  • providing antioxidants
  • providing B vitamins
  • providing fiber
  • providing plant protein
  • reducing inflammation
  • supporting healthy bones
  • supporting immunity
  • supporting thyroid health
Sesame seeds grow in pods on the sesame plant.

Sesame seeds grow in pods on the sesame plant.

Add sesame seeds to your diet by putting them in:

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  • bread
  • cereal
  • crackers
  • garnishes
  • granola
  • granola bars
  • hummus
  • muffins
  • salad dressing
  • salads
  • smoothies
  • steamed broccoli
  • stir-fries
  • yogurt
Sesame seeds are the oldest oilseed plant known to man.

Sesame seeds are the oldest oilseed plant known to man.

Sesame seed butter (tahini) is a healthy and nutritious substitute for peanut butter. Sesame seed flour (meal) is ideal for:

  • baking
  • smoothies
  • fish batter

Walnuts

Walnuts come from trees grown mainly in Mexico, the US, China, Iran, and Turkey. The strict definition describing nuts is a dry fruit with a hard shell, a protective husk, and a single seed. That means a walnut fits the proper description of a nut.

Scientists have taken a keen interest in walnuts. Beginning in the late 1960s, scientists and industry experts gathered annually for a walnut conference at the University of California, Davis, to keep abreast of new walnut health research.

Walnuts come from trees grown mainly in Mexico, the US, China, Iran, and Turkey.

Walnuts come from trees grown mainly in Mexico, the US, China, Iran, and Turkey.

The health benefits of the food are staggering.

Walnuts:

  • are full of antioxidants
  • are full of omega-3s
  • decrease inflammation
  • help to lower blood pressure
  • help with diabetes
  • improve blood fats
  • promote a healthy gut
  • reduce cancer risk
  • support healthy aging
  • support healthy brain function
  • support the male reproductive system
  • support weight control
A walnut fits the proper description of a nut.

A walnut fits the proper description of a nut.

People put walnuts:

  • in dips
  • in fruit salads
  • in pasta
  • in pita sandwiches
  • in sauces
  • in stir-fry
  • in trail mix
  • in whole-grain bread
  • in wraps
  • on chicken
  • on fish
  • on leafy green salads
  • on oatmeal
  • on roasted vegetables

Walnuts are a healthy treat with more omega-3s and antioxidants than any other nut.

Brazil Nuts

Brazil nut trees have life spans that reach over 500 years. The trees grow 160 feet high and have widths up to six feet. They come from the Amazon rain forests of Brazil, Colombia, Ecuador, and Peru. Brazil nuts are the seedlings of the Brazil nut tree.

Brazil nut trees have life spans that reach over 500 years.

Brazil nut trees have life spans that reach over 500 years.

Nature has packed Brazil nuts with nutrition. They are full of antioxidants, healthy fats, minerals, and vitamins. The nut has high levels of selenium (a vital trace mineral for body function). Consuming two Brazil nuts a day maintains selenium levels just like a supplement.

Brazil nuts are the seedlings of the Brazil nut tree.

Brazil nuts are the seedlings of the Brazil nut tree.

Brazil nuts help to:

  • avoid heart disease
  • avoid infections
  • avoid infertility
  • fight cancer
  • improve blood sugar
  • improve bone health
  • improve brain health
  • maintain a healthy immune system
  • maintain a healthy thyroid
  • relieve inflammation
People eat Brazil nuts plain or in a trail mix with other nuts.

People eat Brazil nuts plain or in a trail mix with other nuts.

People eat Brazil nuts plain or in a trail mix with other nuts.

Other ways to enjoy Brazil nuts include:

  • chopped in cookie dough
  • ground into a cake batter
  • in rice dishes
  • in vegan energy balls
  • in vegetable dishes
  • putting them in a pesto (instead of pine nuts)

Be careful not to overdo it and eat too many Brazil nuts because it could lead to selenium toxicity. Consuming two to three a day should be enough to maintain healthy selenium levels.

Enjoy

A tasty, crunchy, and fun way to get fiber, healthy fats, and many of the minerals and vitamins we need is to eat nuts and seeds. So keep that bodyweight regulated and get some energy by enjoying healthy seeds and nuts.

Sources

Contributors, W. M. D. E. (2020, September 2). Brazil nuts: Health benefits, nutrients per serving, preparation information, and more. WebMD. Retrieved January 22, 2022, from https://www.webmd.com/diet/health-benefits-brazil-nuts

Contributors, W. M. D. E. (2020, September 29). Hemp seeds: Are they good for you? Pros and cons, nutrition information, and more. WebMD. Retrieved from https://www.webmd.com/diet/hemp-seeds-good-for-you

Crichton-Stuart, C. (2018, September 11). 9 benefits of hemp seeds: Nutrition, health, and use. Medical News Today. Retrieved from https://www.medicalnewstoday.com/articles/323037

McCulloch, M. (2018, July 9). 13 proven health benefits of walnuts. Healthline. Retrieved January 21, 2022, from https://www.healthline.com/nutrition/benefits-of-walnuts#TOC_TITLE_HDR_1

McCulloch, M. (2019, February 13). 15 health and nutrition benefits of Sesame Seeds. Healthline. Retrieved from https://www.healthline.com/nutrition/sesame-seeds

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

© 2022 Robert Odell Jr

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