Are there benefits of eating nuts and seeds every day? Yes, even for weight loss
- 2 Minutes Read
Who knew that there are such treasures of wholesomeness inside those tiny powerhouses known as nuts and seeds? Research suggests health benefits of eating nuts and seeds every day, including trimming your waistline.
If you're not eating nuts and seeds, then it's time. Research suggests that the benefits of eating nuts and seeds every day (in moderation) include lowering the risk of high blood pressure, high cholesterol, abdominal fat, cancer, heart disease, and lung disease.
Concerned about the calories? Although nuts are dense in calories, studies have actually found an inverse relationship between nut consumption and BMI or weight gain. One study showed that individuals who ate at least 1/4 ounce per day of tree nuts had lower weight and waist circumference than those who did not. Nuts are high in protein, fat, and fiber so you stay satisfied longer and may even eat less later.
Pay attention to the following calorie content, so you stay within your calorie budget.
|Almonds||23 nuts/ounce||164 calories|
|Cashews||18 nuts/ounce||157 calories|
|Hazelnuts||21 nuts/ounce||178 calories|
|Peanuts||30 nuts/ounce||166 calories|
|Pecans||20 halves/ounce||196 calories|
|Pine nuts||3 1/2 Tbsp/ounce||191 calories|
|Pistachios||49 kernels/ounce||159 calories|
|Walnuts||14 halves/ounce||183 calories|
|Chia seeds||2 tablespoons/ounce||138 calories|
|Flaxseed, ground||4 tablespoons/ounce||151 calories|
|Sesame seeds||3 tablespoons + 2 teaspoons/ounce||162 calories|
|Sunflower seeds||3 tablespoons+2 teaspoons/ounce||166 calories|
*Note: The household measurement quantities are approximate due to varying sizes of nuts and seeds.
With all these ideas, you can enjoy the benefits of eating nuts and seeds every day, any time of day, and of course, in moderation. Remember, a handful, not a canful of nuts is a good rule of thumb.
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