6 healthy nuts you should eat every day

Seeds including pumpkin seeds, chia seeds... contain many nutrients such as fiber, protein, healthy fats, vitamins and minerals, so consuming them is associated with many health benefits.

Here are six of the healthiest nuts we can eat:

Pumpkin seeds

Pumpkin seeds.

Pumpkin seeds, or pepitas, are edible seeds extracted from pumpkins. Here is the nutritional breakdown for a 1-ounce (1/4 cup) serving of unsalted roasted pumpkin seeds:

• Calories: 163
• Protein: 8.45 grams (g)
• Carbs: 4.17 g
• Fiber: 1.84 g
• Fat: 13.9 g
• Copper: 0.36 milligrams (mg) or 40% Daily Value (DV)
• Iron: 2.29 mg or 13% DV
• Magnesium: 156 mg or 37% DV
• Zinc: 2.17 mg or 20% DV

Pumpkin seeds have a nutty, slightly sweet flavor and are often roasted as a snack and added to baked goods, salads, and stir-fries. They are an excellent source of plant-based protein and essential minerals, such as magnesium, copper, zinc, and iron. A 1-ounce serving of pumpkin seeds provides 37 percent of your daily magnesium needs, a mineral linked to regulating blood pressure, blood sugar, and stress.

They're also rich in copper and iron, two minerals needed for red blood cell production, and zinc, a nutrient that plays an important role in immune function, growth, development, DNA synthesis, and skin health.

Pumpkin seeds are low in carbs but rich in plant-based protein and heart-healthy fats, making them a good choice for those following a plant-based or low-carb eating pattern.

Hemp seeds

Hemp seeds are the edible fruit of the Cannabis sativa L. plant. Hemp seeds have become popular over the past two decades as more and more people become aware of their impressive nutritional benefits.

Here is the nutritional breakdown for a 1-ounce (1/4 cup) serving of hemp seeds:

• Calories: 166
• Protein: 9.48 g
• Carbs: 2.6 g
• Fiber: 1.2 g
• Fat: 14.6 g
• B6: 0.18 mg or 11% DV
• Copper: 0.48 mg or 53% DV
• Iron: 2.38 mg or 13% DV
• Magnesium: 210 mg or 50% DV
• Phosphorus: 495 mg or 40% DV
• Zinc: 2.97 mg or 27% DV

Hemp seeds are one of the most nutritious seeds you can eat, providing protein, healthy fats, fiber, and several essential vitamins and minerals including magnesium, B6, and zinc. Hemp seeds may be particularly beneficial for brain health because they are rich in nutrients needed for optimal brain function and stress regulation, such as protein, fat, and magnesium. Magnesium plays an important role in the body’s stress response, and studies show that people who are frequently stressed tend to have lower levels of magnesium in their blood than those who are not frequently stressed.

What's more, some studies show that people with lower blood levels of magnesium are more likely to experience mental health conditions, such as depression, post-traumatic stress disorder and anxiety.

Increasing your intake of magnesium-rich foods like hemp seeds can help boost magnesium levels and support mental health. Just one ounce of hemp seeds provides 50% of the recommended daily intake.

Chia seeds

Chia seeds.

Chia seeds are the seeds of the Salvia hispanica L. plant. Although small, chia seeds pack a punch when it comes to nutrition.

Here is the nutritional breakdown for a 1-ounce (28.34 g) serving of chia seeds:

• Calories: 138
• Protein: 4.86 g
• Carbohydrates: 11.9 g
• Fiber: 9.75 g
• Fat: 8.7 g
• Calcium: 179 mg or 14% DV
• Iron: 2.19 mg or 12% DV
• Magnesium: 95 mg or 23% DV
• Manganese: 0.771 mg or 34% DV
• Phosphorus: 244 mg or 20% DV
• Selenium: 15.6 micrograms (mcg) or 28% DV
• Zinc: 1.3 mg or 12% DV

Chia seeds are an excellent source of several minerals, such as magnesium, manganese, and selenium. They are also particularly high in fiber, with a 1-ounce serving providing about 35% of your daily fiber needs.

Fiber-rich foods like chia seeds aid digestion and may help maintain healthy blood lipid levels like cholesterol and triglycerides. Chia seeds are rich in soluble fiber, which reduces the absorption of cholesterol in the digestive tract and increases its excretion. A 2021 review of 10 studies found that consuming chia seeds was effective in reducing total cholesterol, LDL cholesterol, and triglyceride levels. Furthermore, the review found that eating chia seeds may increase levels of heart-protective HDL cholesterol.

Additionally, studies have shown that adding chia seeds to your diet can help lower blood pressure and blood sugar levels, which may also improve heart health and reduce heart disease.

Sesame seeds

Sesame seeds.

Sesame seeds come from Sesamum indicum L., a plant that has been cultivated for over 5,000 years. In addition to being used to make sesame oil and sesame products like tahini, sesame seeds can also be incorporated into dishes such as desserts, breads, crackers, and meat dishes.

Here is the nutritional breakdown for a two-tablespoon serving of dried sesame seeds:

• Calories: 103.2
• Protein: 3.18 g
• Carbohydrates: 4.22 g
• Fiber: 2.12 g
• Fat: 8.94 g
• Calcium: 175.6 mg or 14% DV
• Copper: 0.734 mg or 82% DV
• Iron: 2.62 mg or 15% DV
• Magnesium: 63.2 mg or 15% DV
• Manganese: 0.442 mg or 19% DV
• Selenium: 6.2 mcg or 11% DV
• Thiamine: 0.142 mg or 12% DV
• Zinc: 1.39 mg or 13% DV

Sesame seeds provide an impressive amount of nutrients, even when consumed in small portions. A two-tablespoon serving of sesame seeds meets more than 10% of your daily needs for calcium, copper, iron, magnesium, manganese, selenium, thiamine, and zinc, making sesame seeds a great choice for boosting your nutrient intake.

Sesame seeds are also rich in protective plant compounds, such as carotenoids, flavonoids, lignans, and polyphenols, and research shows that eating sesame seeds can help increase antioxidant levels in the blood, reducing markers of inflammation and oxidative stress.

Additionally, eating sesame seeds and sesame seed products like tahini has been shown to be effective in preventing heart disease, high blood pressure, and high cholesterol, and may help protect against atherosclerosis, or the thickening or hardening of the arteries caused by coronary artery disease due to plaque buildup.

Flaxseed

Flax (Linum usitatissimum L.) is a flowering plant that produces highly nutritious seeds that may benefit health in a number of ways.

Here is the nutritional breakdown for a two-tablespoon serving of whole flaxseeds:

• Calories: 110
• Protein: 3.76 g
• Carbohydrates: 5.96 g
• Fiber: 5.62 g
• Fat: 8.7 g
• Copper: 0.25 mg or 28% DV
• Iron: 1.18 mg or 7% DV
• Magnesium: 80.8 mg or 19% DV
• Manganese: 0.51 mg or 22% DV
• Thiamine: 0.338 mg or 38% DV
• Selenium: 5.24 mcg or 10% DV
• Zinc: 0.894 mg or 8% DV

Flaxseeds are rich in vitamins and minerals and provide a good source of fiber, which can support digestive health. Flaxseeds have been shown to be an effective natural treatment for constipation and may support a healthier gut environment by encouraging the growth of beneficial probiotic bacteria.

In addition to promoting healthy bowel movements and balancing the microbiome, adding fiber-rich flaxseeds to your diet may also improve blood sugar regulation and reduce heart disease risk factors like high cholesterol. A 2019 study found that treatment with 10 grams of flaxseeds twice daily for 12 weeks was more effective than psyllium husk in reducing constipation, blood sugar, and cholesterol levels in people with type 2 diabetes.

A 2022 study including 19 men with type 2 diabetes also found that consuming 15 grams of flaxseed before breakfast reduced post-meal blood sugar by 17% compared to a control breakfast.

Sunflower seeds

Sunflower seeds.

Sunflower seeds are a popular snack and are rich in essential nutrients like vitamin E, selenium along with healthy fats.

Here is the nutritional breakdown for a 1-ounce serving of shelled sunflower seeds:

• Calories: 155
• Protein: 5.47 g
• Carbs: 4.34 g
• Fiber: 2.55 g
• Fat: 14.1 g
• Vitamin E: 7.4 mg or 49% DV
• B6: 0.228 mg or 13% DV
• Folate: 67.2 mcg or 17% DV
• Phosphorus: 329 mg or 26% DV
• Copper: 0.519 mg or 58% DV
• Selenium: 22.5 mcg or 41% DV
• Zinc: 1.5 mg or 14% DV

Sunflower seeds are a good source of many vitamins and minerals, but are particularly rich in vitamin E, copper, and selenium, all of which play important roles in health. One ounce of sunflower seeds provides nearly 50 percent of the daily requirement for vitamin E, a fat-soluble nutrient that functions as a powerful antioxidant in the body, protecting against cell damage that can lead to disease.

Sunflower seeds are also high in selenium, a mineral with antioxidant properties that is essential for thyroid function and reproductive health.

In addition to vitamins and minerals, sunflower seeds provide a source of fiber and plant-based protein, both of which can help you feel full after eating and aid in weight maintenance.

How to increase nuts in your diet

If you’re looking for a way to increase your nutritional intake, consider adding more nuts to your diet. Not only are nuts high in protein, healthy fats, fiber, vitamins, and minerals, they’re also incredibly versatile and can be added to both sweet and savory recipes.

Here are some ways to add more nuts to your diet:

• Sprinkle seeds over salads and grain bowls for crunch and a nutritional boost.
• Make your own nut butter by blending sunflower seeds, hemp seeds, or pumpkin seeds in a food processor until smooth.
• Add seeds to your favorite breakfast recipes like oatmeal, yogurt and chia pudding, granola and other nutritious treats.
• Add seeds to baked goods like breads, muffins and crackers.
• Just a handful of mixed nuts with a piece of fresh fruit makes a filling snack.

Nuts can be added to a number of other dishes, so don't be afraid to experiment with different nuts in some dishes.

Potential risks to be aware of when eating seeds

Nuts are a healthy and safe choice for most people, but those with nut allergies should avoid them. Additionally, people who are not used to eating high-fiber foods may experience gas and bloating after eating high-fiber foods like nuts.

If your diet is currently low in fiber, gradually increase your intake of fiber-rich foods to reduce the risk of gastrointestinal side effects.

Seeds like chia seeds, pumpkin seeds, and hemp seeds are packed with nutrients that are important for overall health, including fiber, protein, healthy fats, vitamins, and minerals. Not only does eating seeds help you meet your daily nutritional needs, but studies have shown that a diet rich in seeds can reduce heart disease risk factors like high blood pressure and cholesterol levels, support digestive health, and improve blood sugar control. Try incorporating the seeds listed above into your diet for an easy, delicious way to improve your health.

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