Crunchy, versatile, and packed with nutrition, nuts and seeds are some of nature's smallest superstars. Whether you're grabbing a handful for a snack, topping a salad, or mixing them into yogurt, it's easy to add more of these nutrient-rich foods to your day. Despite their small size, nuts and seeds deliver an impressive lineup of nutrients that can support health from head to toe.
Nuts vs. Seeds: What’s the Difference?
Many people use the terms nuts and seeds interchangeably – and from a nutrition perspective, that’s fine. Botanically however, there are some unique distinctions.
Botanically speaking,
- Nuts are hard-shelled fruits that contain a single seed, like acorns, chestnuts and hazelnuts.
- Seeds are reproductive plant structures that can grow into new plants, like sunflower, pumpkin, chia, flax and sesame seeds.
Culinarily speaking, things get a little blurry. Foods we often refer to as nuts (like almonds, walnuts, pistachios and cashews) are not true botanical nuts. They’re actually seeds. And peanuts aren’t nuts either – they’re legumes and are related to beans and peas!
Nutritionally speaking, nuts and seeds are very similar, which is why they tend to be grouped together in dietary guidelines.
Crunchy, versatile, and packed with nutrition, nuts and seeds are some of nature's smallest superstars. Learn why they deserve a spot in your daily routine. #saslife Share on XHealth Benefits
Nuts and seeds have been used for medicinal purposes since ancient times. They are rich in healthy fats, protein, fiber, vitamins, minerals, antioxidants and phytochemicals.
The amounts and types of nutrients in nuts and seeds vary, so one isn’t necessarily better than another. One type may have a little more vitamin E, while another shines with selenium, so it’s best to eat a wide variety to reap the most nutritional benefits.
Nuts and seeds have been shown to:
- Improve heart health
- Promote fullness and satiety
- Stabilize blood sugar
- Support brain health (yay for omega-3s!)
- Benefit gut health
How Much Should I Eat?
In general, research suggests consuming about a handful (1 ounce) of nuts and seeds most days. Enjoying this amount is a simple way to reap the benefits while keeping portions in check.
One study found that eating 1 ounce of nuts and seeds per day was associated with a 21% lower risk of cardiovascular disease, an 11% lower risk of cancer mortality, and a 22% lower risk of all-cause mortality.
Because nuts and seeds are rich in healthy fats, they are more calorie-dense than many other foods. A handful is typically enough to provide important nutrients and health benefits without overdoing it. (But go nuts with variety!)
Go Nuts!
When choosing nuts and seeds, opt for raw, dry-roasted, unsalted, or lightly salted varieties. Many contain added oils, sugar, salt and other ingredients that can diminish their overall nutritional value, so read ingredients lists carefully.
Enjoy a handful as a snack. Use natural nut or seed butters (or better yet, make your own). Sprinkle on salads. Stir into trail mix. Add to oatmeal or yogurt. Blend into baked goods. The options are endless!
In a Nutshell
Whether enjoyed by the handful, sprinkled on a salad, or stirred into your favorite meal, nuts and seeds are an easy way to add flavor, crunch, and nutrition to your day. Small additions can add up to meaningful health benefits over time.
What's your favorite way to enjoy nuts and seeds?
Ranch Roasted Nut + Seed Mix
Makes 4 cups
PRINT RECIPE
Ingredients
1 tsp garlic powder
1 tsp onion powder
1 tsp paprika
1 tsp dried parsley
1 tsp dried dill
1 tsp black pepper
½ tsp salt
2 Tbsp avocado oil
4 cups raw nuts and seeds (I used cashews, pistachios, almonds and pepitas)
Directions
- Pre-heat oven to 325°F and line a baking sheet with parchment paper.
- Mix dried spices, pepper and salt in a small bowl.
- Toss avocado oil with nuts and seeds in a separate bowl.
- Add spice mixture and toss again to coat evenly.
- Spread nut mixture on the prepared sheet pan in an even layer.
- Bake for 20-30 minutes, stirring every 5 minutes, until lightly toasted and fragrant.
- Cool completely before storing in an airtight container.
