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Nuts and seeds are super healthy and they are important additions to our daily food consumption.

Think about combining small and moderate amounts of the following nine nuts and seeds in your daily diet and enjoy their health benefits.

ALMONDS Contrary to what most people think, almonds are actually the seeds of the almond tree, not nuts. A small handful of almonds are all you need to eat daily. They contain fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and some B vitamins.

BRAZIL NUTS Brazil nuts are also seeds, but people call them nuts due to their shape. These nuts help in the prevention of breast and other cancers, cirrhosis of the liver, heart disease and premature aging. They can also improve cardiovascular health, manage type 2 diabetes, reduce arthritis symptoms, protect skin from sun damage, lower bad cholesterol and fight anemia.

CASHEWS Cashews are not actually nuts. They are the fruit of the cashew tree. The nutrients in cashews can provide energy, improve cardiovascular health, lower cholesterol, help in the production of hemoglobin, manage type 2 diabetes, reduce PMS symptoms and help maintain healthy eyes, hair and skin.

CHIA SEEDS Chia seeds can help reduce joint pain, keep the digestive system healthy, aid in weight loss, reduce depression, fight arthritis and protect against diabetes, liver disease and heart disease. Chia seeds are not to be eaten in dry, raw form.

PINE NUTS Pine nuts (also known as cedar nuts) are the edible seeds of pine trees. These nuts help improve heart health, reduce bad cholesterol, protect the arteries from damage, suppress appetite, boost energy and improve vision health. They also help increase the blood’s hemoglobin level and relieve fatigue and tension.

PUMPKIN SEEDS Pumpkin seeds, also known as pepitas, help boost immunity, lower bad cholesterol, control blood sugar, fight anxiety and depression, reduce arthritis pain, support prostate health, improve heart health and reduce the risk of developing some types of cancer.

SESAME SEEDS Sesame seeds are highly valued for their oil, which is exceptionally resistant to rancidity. They can lower blood pressure and cholesterol, protect against liver damage and prevent diseases like arthritis, asthma, migraine headaches, osteoporosis and certain cancers.

SUNFLOWER SEEDS Sunflower seeds are an excellent source of vitamin E, a fat-soluble antioxidant. Regular consumption of these seeds can help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attacks.

WALNUTS By eating just seven shelled walnuts daily, you can enjoy many of the health benefits. Regular consumption of walnuts can help reduce the risk of prostate and breast cancer, lower high blood pressure, improve cholesterol levels, aid in weight control, boost brain health and manage diabetes. They are equally good for your skin and hair.



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