Super seeds and nuts you should include in your diet




Seeds and nuts are nutritional powerhouses, packed with abundant minerals, vitamins and nutrients. If you’re not eating enough of them, it is time to add them into your daily food consumption.


Rich in alpha-linolenic acid (ALA) – a plant-based omega-3 fatty acid – proteins, fiber, magnesium and phosphorus, walnuts are known for their anti-inflammatory properties. A super-food for the heart, they also aid in weight management.

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They are known to contain the lowest number of calories and fat among all nuts. A good source of vitamin B6, copper and manganese, pistachios can improve heart health.

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Almonds are packed with calcium (highest among all nuts), protein, fiber, vitamin E, copper and magnesium. They help in fighting inflammation, managing weight and improving heart quality.

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The versatile pecans are rich in several vitamins and nutrients, including vitamin B, vitamin E, calcium, potassium and zinc. They also contain polyphenols, which have antioxidant properties.

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Brazil nuts

Brazil nuts are packed with selenium, an antioxidant that has anti-cancer properties. It is also a good source for manganese, phosphorus and magnesium. However, one should limit daily consumption of the nuts to just one serving, as too much selenium may cause type-2 diabetes and its rich fat content may be harmful to the heart.

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Cashew nuts

Cashew nuts are a good source of nutrients such as copper, magnesium and iron. Including them in your regime can improve immunity and be helpful in increasing antioxidants in your diet.

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Macadamia nuts

Popular while making desserts, the creamy macadamia nuts are known for their rich monounsaturated fat, thiamin and manganese. When eaten in moderation, they are good for the heart.

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Hazelnuts are rich in protein, magnesium, phosphorus, manganese, thiamin and vitamin E. They are powerful antioxidants and are known to improve brain and cognitive function.

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Peanuts are a good source of protein, fiber, and nutrients. Peanuts contain a “handful of vitamins and minerals,” plus: Arginine, an amino acid that can help decrease blood pressure.

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Chia seeds

High in iron, folate, calcium and magnesium, these super seeds are beneficial for bone and dental health. They are rich in omega-3 fatty acids, which reduce triglyceride levels and improve heart health. Their soluble fiber content also helps in stabilizing blood sugar level and decreasing cholesterol.

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The nutty-flavored seeds are a rich source of soluble fiber, which aids in lowering cholesterol and stabilizing blood sugar. Their omega-3 fatty acids are beneficial to brain and eye health. They are also packed in lignans, a kind of estrogen that helps prevent different kinds of cancers.

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Pumpkin seeds

These super seeds are rich in vitamin B, iron, magnesium, zinc and protein. They also contain a high amount of the amino acid tryptophan, which is known to reduce anxiety.

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Sunflower seeds

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These seeds are packed with vitamin E, protein, folate and heart-healthy fats. Their antioxidant properties help in maintaining the health of hair and skin.



Hemp seeds

A great source of protein, hemp seeds are also rich in omega-3 and omega-6 fatty acids. Phytosterols, the plant-based compound found in them, are known to aid in lowering cholesterol levels. Hemp seed oil is beneficial in reducing symptoms of eczema and other inflammatory conditions.

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Sesame seeds

A great source of lignans, these seeds are also rich in protein, zinc and antioxidants. They are known to boost libido, lower cholesterol level, and have anti-inflammatory properties.

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Pomegranate seeds

These seeds, coming from the fruit of the pomegranate, are a great source of fibre and vitamin C. They’re also packed with polyphenols, a type of antioxidant that is great for maintaining a healthy heart.

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Pine nuts

Pine nuts are a fantastic source of amino acids, alongside vitamin A, thiamin, riboflavin, niacin, vitamin E, copper, iron, managanese, and phosphorus. Together, this makes pine nuts great for lowering cholesterol in the blood.

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