Top 7 Healthy Nuts And Seeds You Should Eat Regularly

Healthy nuts and seeds contain numerous nutrients that are important to man’s health. They have a lot of health benefits that it is not healthy to ignore them for long. No many can boast of truly eating enough of these because of their costs and scarcity. Do you think that you are eating enough of them?

Nuts and seeds are seasonal. One should take advantage of their availability during their peak season and eat enough of them. To enjoy a particular nut or seeds all through the year, one may need to dehydrate them using quality food dehydrators. Fortunately, different nuts and seed are available all year round.

Here are a list of seven nuts and seeds you should endeavor to eat regularly in order to enjoy the health benefits contained in them.


Walnuts are very good for a number of the body organs such as your heart and brain. Wallnuts contain ellagic acid  which is a cancer-fighting antioxidant.

Other health benefits of regular consumption of walnuts include the reduction of the risk of prostate cancer in men and breast cancer in women, lowering of high blood pressure, improving cholesterol levels, aiding in weight management, boosting brain health and managing diabetes.


Almonds are very rich in healthy calcium, and contain magnesium, vitamin E, selenium and lots of fiber. They can lower cholesterol and help prevent cancer. These oval-shaped nuts also contain protein, zinc, potassium, phosphorus, copper, iron and a number of the B vitamins. Selenium, for example, a well known immune system booster.


Cashews are actually seeds and not nut as we often hear. Have you not been calling it cashew nuts? They are kidney shaped and are rich in minerals like zinc copper, magnesium, iron and biotin. Cashews are low-fat nuts and have high oleic acid concentration.

The rich nutrients in cashew make it a good source of providing energy, improving cardiovascular health and lowering cholesterol. It also helps in the production of hemoglobin, management of Type 2 diabetes. Cashew helps maintain healthy eyes, hair and skin. Looking to have healthier eyes? Eat cashew seeds regularly.

For cancer patients, cashew seeds are not very healthy for them

Pumpkin Seeds

Pumpkin Seeds are rich in a number of nutrients such as zinc and omega-3 fatty acids. It is also rich in anti-oxidants

When pumpkin seeds are regularly consumed, it helps boost the immune system health, lower bad cholesterol and regulate blood sugar. It is also good in fighting anxiety and depression as well as reducing arthritis pain. It supports prostate health, improve heart health, and reduce the risk of developing some types of cancer. Good reasons to regularly consume pumpkin seeds, particularly during its peak availability.

Pine Nuts

Pine nuts which are also known as cedar nuts, are the edible seeds of pine trees. Cedar Nuts, which is also referred to as Pine Nuts contain essential Vitamins like Vitamins A, B, D, E. They are rich in essential amino acids.

The Pine nuts help improve the heart or cardiovascular health and reduce bad cholesterol. They also protect the arteries from damage and suppress appetite (making it good for weight management). Pine nuts  boost energy and improve vision health. They also help increase the blood’s hemoglobin level and relieve fatigue and tension. These are great reasons why cedar nuts or pine nuts should be part of your regular diet.

 Sunflower Seeds

Sunflower seeds, from the sunflower tree, are rich in the following nutrients:  phytochemicals, folate, selenium, copper and Vitamin E which is a good antioxidant.

Regular consumption of sunflower seeds can help boost immunity, prevent cancer, reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attacks.

Flax seeds

Flax seeds are the best source of omega 3 oil. Its oil, which is much healthier than the omega 3 fish oil, is sometimes used to make medicine. It also contain lignans which is a quality antioxidant. Flax seed oil is also rich in alpha-linoleic acid, (ALA).

The high fiber in flax seeds promotes healthy bowel functioning, suppresses appetite and helps support weight loss. It helps prevent breast and prostate cancers. Flax seeds can even help ease the symptoms of premenstrual syndrome (PMS), support cholesterol health, protect against heart disease, stabilize blood sugar and reduce the risk of cancer. They are equally good for maintaining healthy skin and hair.





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