What Nuts and Seeds Should You Eat Daily?

According to a 2021 umbrella review, eating just one handful of nuts and seeds daily can be associated with a 21% reduced risk of cardiovascular disease. While all varieties offer impressive nutritional benefits, incorporating a mix of the right types into your daily diet is a powerful strategy for supporting long-term health.

Quick Summary

Guide to the best daily nuts and seeds. Explains heart-healthy, brain-boosting, and fiber-rich options. Includes serving sizes and practical tips for incorporating them into your diet.

Key Points

• Daily serving: Aim for about 30 grams, or a small handful, of nuts and seeds daily for health benefits.

• Variety is key: Combining different nuts and seeds ensures you receive a wider spectrum of nutrients.

• Walnuts and heart health: Walnuts are a top choice for heart health due to their high content of omega-3 fatty acids.

• Chia and fiber: Chia seeds are exceptionally high in fiber, aiding digestion and promoting gut health.

• Raw is best: Opt for raw or dry-roasted, unsalted varieties to avoid added sugars and excessive sodium.

• Omega-3 source: Flaxseeds and walnuts are excellent plant-based sources of ALA omega-3 fatty acids.

• Mindful portioning: Despite being healthy, nuts and seeds are calorie-dense, so moderation is important.

Why Are Nuts and Seeds So Good for You?

Nuts and seeds are nutrient-dense powerhouses, packed with healthy fats, protein, and fiber that contribute to overall well-being. They are also excellent sources of essential vitamins and minerals like magnesium, zinc, and vitamin E, as well as powerful antioxidants. Regular consumption is linked to a reduced risk of chronic diseases, including heart disease and type 2 diabetes.

The Nutritional Benefits

• Healthy Fats: Rich in monounsaturated and polyunsaturated fats, nuts and seeds help lower LDL ("bad") cholesterol and improve heart health.
• Protein: They offer a significant source of plant-based protein, which is vital for muscle repair, satiety, and overall body function.
• Fiber: High fiber content aids digestion, promotes gut health by feeding beneficial bacteria, and helps regulate blood sugar levels.
• Antioxidants: Rich in antioxidants, they help combat oxidative stress and inflammation, which are major contributors to disease.
• Vitamins and Minerals: They provide a wide array of vitamins and minerals, including vitamin E for skin health and magnesium for muscle function.

The Best Nuts and Seeds to Eat Daily

While all nuts and seeds have nutritional value, some stand out for specific benefits. A varied approach is the best strategy to maximize your nutrient intake.

For Heart Health

• Walnuts: Exceptionally high in omega-3 fatty acids (alpha-linolenic acid or ALA), walnuts are known for their protective effects on heart health.
• Almonds: These are loaded with vitamin E, magnesium, and fiber, and have been shown to help lower cholesterol and reduce inflammation.
• Pistachios: Compared to other nuts, pistachios are lower in calories and fat and rich in potassium, which helps regulate blood pressure.

For Brain Health

• Walnuts: The high omega-3 content and antioxidants in walnuts have been shown to support improved cognitive function and protect the brain from oxidative stress.
• Almonds: They contain vitamin E and other compounds that support cognitive performance over time.
• Pumpkin Seeds: Rich in zinc, magnesium, and other minerals, pumpkin seeds are crucial for healthy brain function.

For High Fiber

• Chia Seeds: These tiny seeds are a fiber superstar, with one ounce providing a significant portion of your daily fiber needs.
• Flaxseeds: Like chia seeds, flaxseeds are high in both fiber and ALA omega-3s. They are best consumed ground to maximize nutrient absorption.
• Pumpkin Seeds: In addition to brain-boosting minerals, pumpkin seeds are a good source of dietary fiber, especially when eaten with their shells.

Daily Intake and How to Incorporate Them

The recommended daily serving of nuts and seeds is approximately 30 grams, or about a small handful. To get the most benefits, opt for raw or dry-roasted, unsalted varieties and incorporate a variety into your diet.

Practical Ways to Eat Nuts and Seeds

• Breakfast: Sprinkle chopped nuts and seeds on your morning oatmeal, yogurt, or blend them into a smoothie.
• Snacks: Keep a small handful of mixed nuts and seeds ready for a quick, energizing snack.
• Salads and Soups: Add crunch and texture to salads or soups with a sprinkle of nuts or seeds like pumpkin or sunflower.
• Baking: Use ground nuts or seeds as a substitute for some flour in baked goods like muffins or bread for added nutrients.
• Nut Butters: Enjoy unsweetened and unsalted nut butters on whole-grain toast or with fruit slices.

Choosing Nuts and Seeds: A Comparison Table

Feature	Nuts (e.g., Walnuts, Almonds)	Seeds (e.g., Chia, Flax, Pumpkin)
Healthy Fats	Rich in monounsaturated and polyunsaturated fats; walnuts are exceptionally high in ALA omega-3s.	Excellent sources of polyunsaturated fats, including ALA omega-3s in chia and flaxseeds.
Fiber Content	Good source of fiber, but generally less per ounce than high-fiber seeds.	Typically higher in fiber per ounce, especially chia and flaxseeds.
Mineral Profile	Good source of magnesium, manganese, copper, and vitamin E. Brazil nuts are extremely high in selenium.	Excellent source of specific minerals; pumpkin seeds offer zinc, and sesame seeds provide calcium.
Protein	Generally higher protein content per ounce than most seeds.	Good plant-based protein source; hemp seeds are particularly high.
Serving Size	Approximately a small handful (30g).	About 1-2 tablespoons (approx. 10-20g).

Conclusion

Incorporating a variety of nuts and seeds into your daily diet is one of the easiest and most effective ways to boost your nutrient intake and support long-term health. From omega-3 rich walnuts that support brain function to fiber-packed chia seeds that aid digestion, these superfoods offer a wide range of benefits for the heart, brain, and gut. Start with a small handful (around 30 grams) and explore different types to find your favorite way to enjoy them. By choosing unsalted, unprocessed versions and eating them in moderation, you can reap the significant health rewards these crunchy kernels offer.

Reference

Fadnes, L. T., et al. (2022). Consumption of Nuts and Seeds and Health Outcomes: An Umbrella Review. Advances in Nutrition, 14(1), 1–25. https://pmc.ncbi.nlm.nih.gov/articles/PMC9776667/

Frequently Asked Questions

How many nuts should I eat a day?

A recommended serving size is approximately one ounce, or about 30 grams, which is roughly equivalent to a small handful.

Should nuts and seeds be eaten raw or roasted?

Both raw and dry-roasted, unsalted nuts and seeds are healthy options. Some nutrients can be lost during roasting, but the difference is minimal. The key is to avoid heavily salted or sweetened varieties.

Which nuts are best for lowering cholesterol?

Almonds and walnuts are particularly effective at lowering total and LDL ("bad") cholesterol levels due to their healthy fat content.

Can I get enough omega-3 from seeds instead of fish?

Seeds like flaxseeds and chia seeds contain a plant-based omega-3 fatty acid called ALA. While the body can convert ALA into other forms (EPA and DHA), the conversion rate is low, so supplements may be needed to meet all omega-3 needs.

Do nuts and seeds help with weight loss?

Yes, studies show that nuts and seeds can aid in weight management. Their high protein, fat, and fiber content promotes feelings of fullness, which can help reduce overall calorie intake.

Is peanut butter as healthy as whole nuts?

Unsweetened, unsalted nut butters (like peanut butter) can be a healthy part of your diet. However, store-bought versions often contain added sugar, salt, and oils, which can negate some of the health benefits of whole nuts.

What is the best way to add seeds to my diet?

Seeds are very versatile and can be added to many foods. Sprinkle them on yogurt, oatmeal, or salads, or blend them into smoothies and baked goods.