Nuts and seeds are a fantastic way to get several nutrients that most diets lack.
Good Fats
You’ve likely heard of omega-3 essential fats. Omega-3 and other unsaturated fats, like mono- and polyunsaturated fats, are the “good” fats.
Typically 80-90% of the fat in nuts and seeds are heart-healthy unsaturated fats!
Plants do not have any cholesterol. Thus, nuts and seeds are cholesterol-free too!
Fiber
Fiber is a nutrient that is severely lacking in most diets. Fiber supports a healthy intestine, can form gels that may trap fat and cholesterol, and may provide gut bacteria with prebiotics.
Fiber is filling. Fiber and fat slow digestion, which may help sugars from other foods release slower into the blood. This, in turn, may reduce hunger and spikes in sugar and insulin, making nuts and seeds a great snack!
Reach for an ounce of almonds or sprinkle just one tablespoon of chia seeds on your food for a good source of fiber.
Vitamin E
Nuts and seeds contain vitamin E, a nutrient that protects DNA and cell membranes from the harmful effects of oxidation.
Just one ounce of almonds or sunflower seeds can provide half or more of the entire day’s vitamin E requirement!
Magnesium
It is estimated that about 60% of adults are not consuming enough magnesium.1 This mineral stabilizes ATP, the primary energy molecule of all cells, and acts as a muscle relaxer.
One ounce of pumpkin seeds provides a whopping 40% of your daily magnesium needs! Or try a serving of almonds or cashews for other excellent sources of magnesium.
Iron
Iron is a difficult mineral to absorb, especially from plants where only about 5 to 18%2 makes it into the body.
This is because other plant compounds tend to trap iron and other minerals. Iron is also difficult to absorb due to the state of elemental charge (Fe2+ vs. Fe3+).
Women who menstruate or who are pregnant have high iron requirements.
Get at least 10% DV of iron from just one ounce of cashews or pumpkin seeds. The bioavailability of cashews (the amount that gets into the body)has been reported to be quite high at 51%.3
Other nutrients
Nuts and seeds are typically a good source of protein.
Sunflower seeds offer a large amount of selenium, with one ounce providing 40% of the day’s needs. Cashews are also a good source of this nutrient.
Also, get zinc from pumpkin and pecans and folate from sunflower seeds.
Phosphorus is high in nuts and seeds. Ask your doctor or dietitian before making changes to your diet if you have kidney disease.
| Nut or Seeds (1 ounce unless noted) | Nutrient % Daily Value |
| Cashews | Magnesium 20% Iron 10% Protein 10% Selenium 10% |
| Pecans | Manganese 55% Zinc 12% |
| Almonds | Vitamin E 50% Magnesium 20% Fiber 13% Protein 12% |
| Sunflower seeds | Vitamin E 50% Selenium 40% Folate 17% Protein 10% |
| Pumpkin seeds | Magnesium 40% Zinc 20% Iron 14% Protein 10% |
| Chia seeds (1 Tbsp) | Fiber 12% |
| Hemp seeds (1 Tbsp) | Magnesium 16% |
Nuts and Seeds Add Important Nutrients to the Diet
With SO many nutrients, nuts and seeds are nutrition powerhouses! Super easy as snacks and toppings, they are also portable.
So skip the poor-quality snacks like chips and soda and choose nuts and seeds instead.
Stick to one-ounce servings (or a Tablespoon for smaller seeds like chia). They are healthy, but they also have calories, and calories add up regardless of their source.
The good news is, as snacks and toppings, it takes just a small amount of nuts and seeds to add many nutrients our diets often lack.
Talk about nutrient-rich, very other foods can compare to nuts and seeds!
1. Micronutrient Inadequacies in the US Population: An Overview. Linus Pauling Institute Micronutrient Information Center. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#magnesium
2. Office of Dietary Supplements. Iron Fact Sheet for Health Professionals. ods.od.nih.gov. Updated Feb 28, 2020.
3. Suliburska, J, Zbigniew K. J Food Sci Technol. 2014 Mar; 51(3):589-594.
Content presented here, although created by US Registered Dietitians and PhD-level Nutritional Biologists, is for informational purposes only and is not intended to be medical advice. Consult your health care provider before using any supplements or making dietary changes.
