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Printable List of the Healthiest Nuts and Seeds

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Nuts and seeds can be tricky to know how to include in your weight loss diet. Nuts and seeds are a nutrient dense food (they are packed with calories, and vitamins/minerals), and their serving size is pretty small.

When trying to lose weight it can be easy to say ‘nuts are high in calories so I just won’t eat any’. You can definitely do this if you want, but don’t feel like you have to. You can still include nuts and seeds and lose weight.

Nuts and seeds are a great source of some vitamins and minerals. Think of adding nuts and seeds as an addition to the meal, like croutons on a salad (they add flavor). Adding a few nuts/seeds add flavor and nutrients.

Understanding the serving size of nuts/seeds in the most important part to know how much you want to include in your meals. Check out the serving/size macronutrient chart of popular nuts and seeds.

Here break some of my favorite nuts and seeds and how I like to use them and what nutrients their good sources of.

5 Healthiest Nuts

1) Almonds

You can have a few almonds on a salad or almond butter with apples. Almonds are a good source of:

  • Vitamin E   
  • Magnesium 
  • Riboflavin 
  • Phosphorus

2) Brazil nuts

You only need a few to get enough selenium for the day. They do have a a unique flavor, you can have them raw or chop them up and add to oatmeal. Brazil nuts are a good source of:

  • Copper 
  • Selenium
  • Phosphorus 

3) Cashews

Cashews have a great texture, you can add a few to smoothies to help give it a creamy texture. If you have greens in your smoothie the fat will also help you absorb more of the vitamins. Cashews are a good source of:

  • Magnesium
  • Manganese 

4) Peanuts

Peanuts are a budget friendly. Peanut butter might just be the most popular nut product. You can add it to smoothies, oatmeal, or even make a sauce for a stir fry. Peanuts are a good source of:

  • Niacin
  • Vitamin E
  • Manganese 
  • Copper 

5) Walnuts

Because walnuts have a high amount of omega-3 fats their shelf life at room temperature is only a few weeks. To enjoy them longer, store walnuts in the fridge or freezer. Walnuts make a great addition to oatmeal, toss a few on a salad or enjoy as a snack. Walnuts are a good source of:

  • Omega-3 fats
  • Copper
  • Manganese 

5 Healthiest Seeds

1) Chia Seeds

Chia seeds are unique, when they are added to a liquid they form a gel, thickened texture. You can make chia pudding with milk, or juice. If you’re wanting to add more fiber to your diet, chia seeds are an easy way, they’re full fiber. Toss some in a smoothie, or on yogurt and granola. Chia seeds are a good source of:

  • Fiber
  • Omega-3 fats
  • Phosphorus
  • Manganese
  • Magnesium 

2) Flax Seeds

Flax seeds have a stronger flavor, and like walnuts they’re best when stored in the fridge. Flax seeds a great to add to smoothies, salads, or oatmeal. Flax seeds are a good source of:

  • Fiber
  • Omega -3 fats
  • Thiamine
  • Magnesium

3) Hemp Seeds

Hemp seeds are also best stored in the fridge. They have a creamy texture. I like topping smoothie bowls with hemp seeds or adding them to salads. Hemp seeds are a good source of:

  • Zinc
  • Polyunsaturated fats
  • Magnesium 
  • Thiamine

4) Pumpkin Seeds

Toasting pumpkin seeds with a few spices like black pepper make them a tasty snack and add a delicious crunch to salads. Pumpkin seeds are a good source of:

  • Magnesium
  • Phosphorus
  • Manganese 

5) Sunflower Seeds

Sunflower seeds come in with or without the shell. There is also sunflower butter, this is a great alternative to peanut butter for those that have a nut allergy. Toasted sunflower seeds make a great topping to savory dished like salads or roasted vegetables. Sunflower seeds are a good source of:

  • Vitamin E
  • Magnesium 
  • Manganese 

Print this chart!

There are so many ways to include nuts and seeds in your diet, while balancing your other health goals. You can control the serving size you use while still getting the benefits of the vitamins and minerals in nuts and seeds. There are a variety of ways to include nuts and seeds in your diet. Here are some recipes to try.

printable list of nuts and seeds nutrition

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