It's Time to Go Nuts and Get Seedy

If you haven't already gone nuts or seedy, then it's time. Research supports including nuts and seeds in the diet for numerous health benefits! Worried about the calories? Learn why that may not be so important. Also, discover creative tips for adding nuts and seeds to your diet.

If you haven't already gone nuts or seedy, then it's time. Research suggests that including nuts and seeds in the diet lowers the risk of high blood pressure, high cholesterol, abdominal obesity, cancer, heart disease and lung disease. In fact, the Food and Drug Administration (FDA) has approved food label health claims that state: Eating 11/2 oz per day of most nuts as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease.

Worried about the calories? Although nuts are dense in calories, studies have actually found an inverse association 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. This may be because nuts are high in protein, fat and fiber so you stay satisfied longer and might eat less later.

Pay attention to the following calorie content so you don't overdo it:

Almonds	23 nuts per oz	164 calories
Cashews	18 nuts per oz	157 calories
Hazelnuts	21 nuts per oz	178 calories
Peanuts	30 nuts per oz	161 calories
Pecans	19 halves per oz	196 calories
Pine nuts	31/2 Tbsp per oz	191 calories
Pistachios	49 kernels per oz	158 calories
Walnuts	14 halves per oz	146 calories
Chia seeds	2 Tbsp per oz	138 calories
Flax seeds	4 Tbsp ground per oz	150 calories
Sesame seeds	3Tbsp + 2 tsp per oz	160 calories
Sunflower seeds	3 Tbsp +2 tsp per oz	164 calories

Source: USDA

*Note: The household measurement quantities are approximate due to varying sizes of nuts and seeds.

Interesting facts about nuts and seeds from the American Academy of Nutrition & Dietetics:

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.
A study showed that subjects eating in-shell pistachios consumed 40% fewer calories than those eating shelled pistachio kernels.
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 important for sleep regulation.

Ideas for including nuts and seeds:

Toss a Tbsp of chia or pumpkin seeds into your breakfast smoothie.
Mix a Tbsp of almonds with a Tbsp of dark chocolate for a crunchy snack.
Enjoy nuts and seeds in salads 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 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.

Go nuts and get seedy. Your health will benefit from them!

Foods & Recipes->Nuts & Seeds Nutrients->Fats