The Idiot’s Guide to Nuts + Seeds

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What if there was a place where you could find a few quick bits of information about different food groups and trends? You can! Our idiot guides give you a quick insight into what’s happening in health through the lens of our nutritionist Frida – we want to make it easy for you to know what to eat and how to eat it. No complicated terms – just the basics!

This week: Nuts + Seeds

Why are nuts and seeds good for you?
Healthy natural fat
Good for a healthy heart
Lower your cholesterol
Vitamin B

Why are nuts and seeds great in general?
No prep required – just throw them in your bag and you’re ready to go
These work for pretty much every meal, breakfast, lunch, dinner, snack – there’s always a way to eat them

Frida’s Favorites:

“I like these because a lot of people who suffer from nut allergies can still eat them” says Frida. “They’re rich in protein, contain a lot of minerals, such as phosphorus, iron, calcium, potassium, magnesium; and can be used in smoothies, pie crust, gluten-free bread, in raw cakes, as a topping for greek yogurt/quark or oatmeal, or eaten as a snack.”

Almonds are great for: Boosting your alertness and your memory
Eat almonds in: Almond Butter from Sally’s Baking Addiction


Chia Seeds
“These have a lot of nutrients and very few calories! 1 ounce contains 11 g of fiber, 4 g protein, and lots of helpful minerals including calcium, manganese, magnesium, and phosphorus. They’re good for keeping you full because of the high protein and fiber content, and are great for gluten-free bread, overnight oats, smoothies, as a crust for chicken or fish, or in jam.”

Chia seeds are great for: Your digestive system.
Eat chia seeds in: Serrano Pineapple-Papaya Chia Smoothie from Mamma Chia


Sunflower Seeds
“I love these! Especially roasted. They’re great for an afternoon snack together with fruit and are full of folic acid and magnesium which are especially useful for women who are getting ready to give birth.”

Sunflower seeds are great for: Keeping your heart strong and healthy.
Eat sunflower seeds in: Martha Stewart’s Roasted Brussels Sprouts with Sunflower Seeds


Poppy Seeds
“I like to use these when I’m baking. They’re great in breads or in cakes, and are a great source of dietary fiber and vitamin B. You’ll find iron, copper, calcium, potassium, zinc, magnesium and manganese in poppy seeds – useful for regulating growth and development, digestion, heart rate and blood pressure, and the production of red blood cells.”

Poppy seeds are great for: Improving your immunity.
Eat poppy seeds in: Bon Appetit’s Strawberry, Almond, and Pea Salad

All nuts and seeds are good as they tend to have a good fiber content (which keeps you full) while containing helpful vitamins and minerals – but if you’re watching your weight watch out for peanuts and cashews – they’re pretty carb-heavy.


More quick facts for nuts:
Walnuts – Cancer-fighting properties,antioxidant properties, diabetes
Peanuts – Full of protein, reduced risk of heart disease
Hazelnuts – Rich in dietary fiber, good source of Vitamin E, rich source of calcium, copper, iron and magnesium
Cashews – Heart protective monounsaturated fats, antioxidant properties, vitamin K
Pine nuts – Lower LDL cholesterol, vitamin E, reduced risk of strokes
Pumpkin seeds – Good for the immune system, omega-3 fats, good source of magnesium which is good for heart health
Sesame seeds – Rich source of many essential minerals including calcium, iron, manganese, zinc and magnesium, high protein content, lower blood pressure, diabetes management


Chia Seeds – A Valuable Energy And Protein Source With Great Effects

With Lifesum, tracking your healthy habits (and the not so healthy ones) becomes a breeze. We’ll help you pick the right food, and eat the right portion sizes, to reach your personal health goals.

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