Are there benefits of eating nuts 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 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.
- Add ground flaxseed or chia seed to cereal, yogurt, or smoothies.
- Sprinkle ground flaxseed or chia seed on top of cooked veggies to add a nutty flavor.
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.
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Updated: May 28, 2020
Foods & Recipes->Nuts & Seeds Nutrients->Fats
May 29, 2020
Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)
