Eating for a healthy lifestyle seems less appealing for most individuals. However, healthy eating does not necessarily mean that you have to indulge in less than appetizing eats. One unlikely and delicious pair that is sure to liven up your diet is the nuts and seeds.

These tiny yet powerful gifts from Mother Nature are known for being super heart-friendly, thanks to a group of fatty acids called monounsaturated fats that protect against cardiovascular diseases. Below are other cool benefits you get from chomping on these seeds and nuts:

  • They are a great source of antioxidants.
  • They are good for the skin’s elasticity and tissue repair.
  • They are a natural source of iron, phosphorus, and magnesium.
  • They are rich in fiber for good digestion.
  • They can help with weight loss.

Whether it’s for snacking or for eating dinner, there is no doubt that this is a wonderful addition to any dish you plan to cook. However, as these are considered as common food allergens, you should be sure that you are not allergic to them.

Here are the highly recommended nuts and seeds you need for a healthier body.

Flaxseeds

Also known as the “new wonder food”, flaxseeds are packed with overwhelming health benefits that include fighting health illnesses, diabetes, and even breast cancer. Found in all kinds of consumer products like crackers and oatmeal, they are primarily rich in omega-3 essential fatty acids, lignans, and good-old fiber.

Recommended daily serving: 2 to 4 ground flaxseeds

Below are some sweet and savory recipes for flaxseeds:

Pecan Flax Paleo Pancakes

by Paleo Porn (Recipe)

Grain Free Chicken Dippers with Buffalo Ranch Dipping Sauce

by Primarilly Inspired (Recipe)

Pine Nuts

As early as 300 BC, pine nuts were already used by Roman soldiers because of its benefits. Like cashews and almonds, pine nuts are technically pine seeds that you find between the scales of pine cones. Pine nuts are known to significantly help weight loss problems and boost our body’s energy levels.

They contain an appetite suppressing hormone called cholecystokinin (CCK). Pine nuts are also good for your heart, skin, and vision.

Recommended daily serving: 2 to 3 tablespoons of pine nuts

 

Here are some sweet and savory recipes for Pine Nuts:

Paleo Chicken & Pine Nut Meatloaf

by Paleo Foodies (Recipe)

 

 

Spinach Cake

by Elana’s Pantry (Recipe)

Sesame Seeds

 

During the Middle Ages sesame seeds were considered to be as valuable as gold. The seeds are a great source of protein which help in dealing with heart problems, diabetes, anemia, and even arthritis.

They are also rich in zinc, which contributes in the body’s production of collagen. Collagen gives the skin more elasticity and it helps repair damaged body tissues making your skin healthier and younger looking.

Recommended daily serving: 3 tablespoons of sesame seeds

Here are some sweet and savory recipes for Sesame Seeds:

Sesame Truffles

by Elana’s Pantry (Recipe)

Cold Sesame (Cucumber) Noodles

by The Clothes Make The Girl (Recipe)

 

 

Macadamia

Macadamia nuts are loaded with fat and calories, 82.6 percent of which is mono-saturated, thus considered good for the heart. Aside from this, they are also rich in fiber, which is good for digestion.

Recommended daily serving: 28 grams or one handful of macadamia nuts

Here are some sweet and savory recipes for Macadamia Nuts:

Cherry (Tomato) Bombs

by Paleo Foodies (Recipe)

 

 

Candied Macadamia Nuts

by Elana’s Pantry (Recipe)

Almonds

Used from salads to pastries, the almond is known as a versatile ingredient. This high fat food is more good than bad. In fact, almonds have a cholesterol lowering benefit for your body that reduces your risk for heart illnesses.

Recommended daily serving: 28 grams or a handful of almonds

Here are some sweet and savory recipes for Almonds:

Healthy Brownie Bites

by Primally Inspired (Recipe)

Six-Ingredient Paleo Fudge

by Freckled Italian (Recipe)

 

Massaged Kale Salad with Almonds and Cranberries

by Rubies & Radishes (Recipe)

 

 

Walnuts

Surprisingly, walnuts are not nuts, but are drupes. Walnuts contains a long list of nutrients, which include protein, fiber, plant sterols, and antioxidants. What is great about walnuts is that they possess cancer fighting properties that reduce one’s risk for prostate and breast cancer.

Recommended daily serving: 7 shelled walnuts

Here are some sweet and savory recipes for Walnuts:

Raw Chocolate Covered Walnuts with Berries

by The Paleo Diet (Recipe)

Paleo Choc Blueberry Cake

by The Merrymaker Sisters (Recipe)

Strawberry Spinach Salad with Sweet and Spicy Walnuts

by Cookie + Kate (Recipe)

 

 

Cashews

Like almonds, cashews are seeds that adhere to the bottom of the cashew tree’s fruit.  It’s a great source of healthy fats (mono-unsaturated fats) that are heart-friendly, similar to the fats you get from olive oil.

Recommended daily serving: Small handful of raw cashews

 

 

Here are some sweet and savory recipes for Cashews:

Cashew-Leek Veggie Burgers

by Lukas Volger (Recipe)

Cashew Milk

by Cookie + Kate (Recipe)

Chia Seeds

The chia seed is one of the most underrated foods on the planet. These tiny, mottled seeds are a great source of vitamin C, potassium, magnesium, iron, phosphorus, and calcium, which benefits both your body and brain. Dubbed as one of the world’s “superfoods”, chia seeds contain antioxidants that are good for both the heart and the skin.

They also contain hydrophilic and can expand up to 12 times their size, which gives you a feeling of fullness and can be very helpful if you want to lose weight.

Recommended daily serving: 1 to 2 tablespoons of chia seeds

Here are some sweet and savory recipes for Chia Seeds:

Mocha Chia Pudding

by The Nourished Caveman (Recipe)

Easy Raw Apple Chia Breakfast Porridge

by Janice Levitt (Recipe)

 

Here are other healthy food you should have every day:

Ten Super-Foods That Will Help You Get Healthy

Healthy Foods You Must Eat Daily

 

 

 

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