Are there benefits of eating nuts every day? Yes, even for weight loss

Who knew that there are such treasures of wholesomeness inside those tiny powerhouses known as nuts and seeds? Research suggests that there are numerous health benefits of eating nuts and seeds every day, including trimming that waistline.

The benefits of eating nuts and seeds every day

If you are not eating nuts and seeds, then it's time, unless, of course, you have an allergy to them. 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. In fact, the Food and Drug Administration (FDA) approved food label health claims in the early 2000s that declare: Eating 1 oz. per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart 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 oz. 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 don't overdo it.

Calories in nuts and seeds*

Almonds	23 nuts/ounce	162 calories
Cashews	18 nuts/ounce	157 calories
Hazelnuts	21 nuts/ounce	178 calories
Peanuts	30 nuts/ounce	166 calories
Pecans	19 halves/ounce	196 calories
Pine nuts	31/2 Tbsp/ounce	191 calories
Pistachios	49 kernels/ounce	159 calories
Walnuts	14 halves/ounce	183 calories
Chia seeds	2 Tbsp/ounce	138 calories
Flaxseed, ground	4 Tbsp/ounce	150 calories
Sesame seeds	3 Tbsp + 2 tsp/ounce	179 calories
Sunflower seeds	3 Tbsp +2 tsp/ounce	166 calories

Source: USDA
*Note: The household measurement quantities are approximate due to varying sizes of nuts and seeds. Calories are based on 1 ounce.

Fun facts about nuts and seeds

California produces 80% of the world's almond supply.

Chia seeds come from the desert plant Salvia hispanica, a member of the mint family.

Peanuts are technically a legume. They pack the most protein at 7 grams per oz.

Sesame seeds are especially high in sterols that lower cholesterol.

Walnuts have the highest antioxidant content of the tree nuts. They also contain melatonin, which is essential for sleep regulation.

Ideas for including nuts and seeds

Toss a tablespoon of chia or flaxseed into your breakfast smoothie.

Mix a tablespoon of almonds with a tablespoon of dark chocolate for a crunchy snack.

Top salads with nuts and seeds to add a healthy crunch.

Mix walnuts, almonds, or peanuts with dried fruit for a simple trail mix.

Put 1/4 cup nuts into baggies for a quick snack on the go.

Toast walnuts, almond slivers, or pine nuts to release their rich flavor. Dry sauté on the stovetop or toast in the oven. When you start to smell the aroma, they are done.