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Health Benefits Of Eating Nuts And Seeds Everyday

If you're already on a whole foods plant based diet or belong in my private Facebook support group, you're most probably taking nuts and seeds regularly. Whether it's in your salad, sandwich, oatmeal, is eaten raw, dry-roasted, grounded and added to smoothies or in any food literally, nuts and seeds are a vital part of a balanced diet. The benefits of eating nuts and seeds everyday are numerous so keep reading!

They are high in protein and help you reach your recommended daily dose of protein meaning you can safely get enough protein into your body without consuming animal meat.

Are Nuts and Seeds a better protein substitute for Meat?

Animal meat, nuts and seeds are high-calorie and fatty foods but there's a huge difference in the type of fats they contain. Animal meat contains saturated fats which is harmful to the body as it causes lots of cholesterol buildup in your blood vessels. It increases your bad cholesterol leaving you with a poor cardiovascular system vulnerable to heart disease, stroke and weight gain.

On the other hand, nuts and seeds contain unsaturated fats which are very beneficial as they help to lower blood cholesterol, increase brain alertness, nourish the body, reduce body inflammation and improve heart health.

For example; walnuts and flax seeds contain alpha-linoleic acid, a kind of omega-3 fatty acid which boosts brain function, nourishes the blood cells and fights inflammation.

1 ounce of English Walnuts — 2.6 grams of omega-3 fatty acids.

1 tablespoon of flax seeds — 1.6 grams of fats

Unsaturated fats are very healthy and are divided into two categories:

  • Monounsaturated fats

  • Polyunsaturated fats

In summary, even unsaturated fats need to be consumed in moderation as too much of it can result in weight gain.

It is recommended to aim at 30 grams of nuts per week according to the Australian Dietary Guidelines. This would equal to about:

  1. ​10 Brazil nuts

2. 15 cashews

​3. 15 macadamias

​4. 30 almonds

​5. 15 pecans

6. 20 hazelnuts

​7. A handful of peanuts


​ Protein: 5 grams Fat: 16 grams, including 9 grams of monounsaturated fat Carbs: 6 grams Fiber: 3 grams Vitamin E: 12% of the recommended daily intake. Magnesium: 16% of the RDI Phosphorus: 13% of the RDI Copper: 23% of the RDI Manganese: 26% of the RDI Selenium: 56% of the RDI

Examples of Nuts & seeds with the most protein

Do nuts and seeds help in weight loss?

Nuts and seeds have been associated with loss of fats in the abdominal region as well as general body weight loss. Also, due to the protein, fats and fiber present in nuts and seeds, hunger is suppressed and food intake is lower meaning that there's lower calorie intake which would lead to weight loss

Good source of fiber & Reduction in blood sugar level

The digestive system needs fiber to promote bowel movements while adding bulk to stool. Fiber also slows down the digestion rate in the body allowing a slow increase in blood sugar which leaves you feeling very energized after you eat. This is very helpful for those trying to stabilize their blood sugar level.Nuts and seeds are a really good source of dietary fiber.

Need help with meals & General body improvement?

I am Suzanne, a certified Health Coach, I graduated from the Institute for Integrative Nutrition in New York, and studied a variety of dietary theories and practical lifestyle coaching methods.

I am also a certified Level 1 & 2 Reiki Practitioner and a certified yoga teacher so I can help you beat that health challenge.

My 30-day Body Reset Program will help you transition into a healthy lifestyle.


  • Lower body inflammation due to certain health conditions

  • Lower blood sugar

  • Reduce blood pressure

  • Maintain and add-on healthy weight

  • Learn to eat clean

  • Fight arthritis

  • Defeat depression & Anxiety

  • Reduce bloating and menopause symptoms

There's a group option as well as a one-on-one option available. Next group batch starts early August. The one-on-one option starts just as soon as you find convenient.

Here's testimonies from some previous members of the 30-Day Body Reset Program

You can also book a HEALTH COACHING SESSION with me here

Here's a quote I've been thinking about...

“If we can get people to focus on fruits and vegetables and more healthy foods, we’ll be better in terms of our healthcare situation.”

Tom Vilsack

Make sure you share this article with anyone you love and let them get help too.



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