Pardon us while we go nuts for a couple of minutes.
Many magazine and web articles tout that they have found “the perfect food”. While that may not really exist, nuts and seeds do come close. (Technically since nuts are seeds from trees, you could refer to the whole group as seeds.) These nutrient-dense little powerhouses are packed with healthy monounsaturated and polyunsaturated fats, protein, fiber, vitamins (like Vitamin E), and minerals (magnesium, selenium). Daily consumption (roughly 30g) supports heart health, reduces inflammation, helps manage weight, and may lower the risk of chronic diseases like diabetes.
As a bonus they can also supercharge your brain, due to their mix of healthy fats and antioxidants and because they add fiber to your diet. “Eating enough fiber from food helps maintain a more balanced microbiome, which supports overall physical and mental well-being,” says Uma Naidoo, M.D., a nutritional psychiatrist and author of This Is Your Brain on Food.
Here are five nuts and seeds recommended by Harvard Health, a publication of the Harvard Medical School:
- Walnuts: High in omega-3 fatty acids.
- Almonds: Rich in Vitamin E and Calcium.
- Brazil Nuts: Excellent source of selenium.
- Chia/Flax Seeds: High in fiber and anti-inflammatory Omega-3s.
- Sunflower Seeds: Great source of copper and healthy fats.
Limit your daily intake to no more than one or two handfuls, Harvard Health advises. "If you eat more [than that], you're adding extra calories — maybe too many — that can take the place of other healthy foods and add weight," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital. She also advises that you stay away from buying nuts with added sugar or chocolate. “But salted nuts are fine, if you eat less than an ounce,” she says. "For 1 ounce of most nuts, the sodium content is less than 100 milligrams."
