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

Brenda Braslow, MS, RDN, LDN, CDCES - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist (CDCES)

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.

The benefits of eating nuts and seeds every day

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.

Calories in nuts and seeds*

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.

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 ounce.
• 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. Try this Berry Chia Smoothie from the MyNetDiary Premium recipe collection.
• 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 or mini containers for an easy on-the go snack.
• Toast walnuts, almond slivers, or pine nuts to release their rich flavor. Dry saute on the stovetop or toast in the oven. When you start to smell the aroma, they are done. Toasted nuts add a wonderful flavor and crunch to many dishes.
• 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. Remember, a handful, not a canful of nuts is a good rule of thumb.

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

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