A Quick-Start Guide To Nuts And Seeds

Last year, the whole planet faced the ongoing difficulty known as the Covid-19 pandemic. Many people were forced to self-isolate, some lost jobs, and other business prospects, while sadly, others had to deal with the illness or even lost the loved ones.  

Therefore, in order to keep your body healthy and strong, it’s important to diversify your diet and live a clean lifestyle that will allow you to thrive in all circumstances. So adding seeds and nuts to your diet is a perfect place to start, especially as it doesn’t require a lot of planning and preparation. So for that reason, here is a quick start guide that will help you get started.  


Nuts are the perfect way to eat more healthy  

Let’s begin with nuts, shall we? Nuts are more commonly found in sweets, cakes, and pastries, but that doesn’t mean you shouldn’t consume them as they are. Nuts also contain healthy unsaturated fats that reduce the risks of heart disease and lower the levels of bad cholesterol. Also, nuts are rich in proteins, fiber, vitamins, and other nutrients, Pecans and peanuts also contain vitamin B, so if you want to increase your intake of it, then it’s best to add nuts to your daily routine, rather than to take supplements. Eating almonds is also beneficial, as almonds are rich in vitamin E and calcium, while walnuts are abundant in folate. However, all nuts contain magnesium, which is great for your health, as magnesium can reduce inflammation, boost energy levels, and improve brain function.


How to include them in your diet?  

Luckily, nuts are versatile, tasty, and easy to combine with a number of other foods. Aside from sweet dishes, you can use nuts to boost the flavor of a salad or pasta. In case you enjoy treating yourself to delicious smoothies early in the morning, then adding nuts to the mix. Nuts go well with a banana smoothie, but you can make your combinations of unique flavors and ingredients.  

But, nuts are super delicious, so eating too many is a realistic outcome, mainly if you’re just starting with new dietary habits. We’ve already established that eating nuts regularly is good for your health, but eating a bit too much may cause unwanted weight gain and increase levels of cholesterol. If your goal is to gain weight in order to build muscle, then feel free to increase your intake of nuts, but make sure to be careful about it.  


Seeds are also helpful if you want to feel better  

Unlike nuts, seeds come from flowers such as sunflower and vegetables such as pumpkin. However, their main benefit lies in the fact that they’re rich in healthy fats and fibers, thus making them a great aid to your gut health. Also, if you want to consume more omega 3 fatty acids, then be sure to try chia seeds and flaxseeds.  

There are many other types of healthiest seeds that you might consider adding to your diet, just pay attention to the recommended daily use. Usually, a tablespoon of seeds has enough nutritional benefits to sustain you for some time.  

In case you want to replace unhealthy snacks you eat often, be sure to do so by including more seeds, especially as a late-night snack option. Replacing artificially-sweetened treats with a healthier option, such as seeds will keep you healthy and balanced.  

When it comes to physical appearance, seeds play a great role in aiding the health of your hair. So if you want your hair to grow strong, shiny, and healthy, sesame, sunflower, chia, and pumpkin seeds are a great way to make that happen.    


Eating seeds regularly – tips  

Seeds are usually delicious on their own, but if you want to experiment with different recipes, then feel free to consider making a pumpkin soup mixed with tempeh sweet potatoes. Just like nuts, seeds can also be ground and added to a wide variety of dishes.  

If you have difficulties with gut functioning, then mixing flaxseeds with Greek yogurt is a nice way to boost your gut health, especially in the morning or even before bed. But, make sure to pay attention to serving guides especially if it’s your first time adding seeds to your diet.  

In case you overindulge in seeds, chances are you’ll still be fine, but it’s important to mention that eating too many of them may lead to abdominal pain, constipation, and bloating. Therefore, starting slow and practicing moderation is the smartest way to add seeds to your diet.



There’s a scientifically-proven connection between your mental and your gut health. So if you’ve been feeling symptoms of anxiety and depression, make sure to ask for professional help, but also, find a way to improve your diet as well. Seeds and nuts are excellent additions to your routine, especially since they’re extremely rich in the best ingredients needed for your well-being.  




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Written by HealthStatus Crew
Medical Writer & Editor

HealthStatus teams with authors from organizations to share interesting ideas, products and new health information to our readers.

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