The best seeds and nuts and their benefits


Almonds are nuts that come in many forms: raw or roasted, sweet or salty, sprouted or not sprouted. They come in a variety and are classified according to color, shape, and size.

Advantages Include:

  1. Lowering bad cholesterol.
  2. Improving good cholesterol.
  3. When consumed on a low-calorie diet, almonds can help obese people lose weight and lower blood pressure.
  4. A meal with an ounce of almonds can help reduce blood sugar spikes in people with diabetes.
  5. It has been shown to reduce inflammation in people with type 2 diabetes.
  6. Consuming almonds can help reduce your risk of heart disease and lower risk factors for diabetes.


Pistachios are a commonly eaten fruit of the tree that is a good source of protein, fiber, and antioxidants. The recommended serving per day is more than an ounce or 28 grams.

Advantages Include:

  1. Pistachios will make you feel full faster, eat less, and ultimately help you lose weight. Peeled pistachios are useful and also encourage healthy eating.
  2. They stimulate several important nutrients like vitamin B6 and potassium.
  3. Pistachios are high in fiber and extremely beneficial for good gut bacteria.
  4. They help lower blood cholesterol by reducing the risk of heart disease.


Walnuts are single-core, round stone fruits that belong to the nut family. They are a good source of omega 3 acids. They also provide the body with healthy fats, fiber, vitamins, and minerals.

Advantages Include:

  1. Reduces inflammation, which is the leading cause of many chronic diseases.
  2. Nourishes you by promoting a healthy bowel.
  3. It can reduce the risk of some cancers like breast cancer.
  4. It supports weight management and helps control appetite and hunger.
  5. Helps lower blood pressure and promotes healthy aging.
  6. It also supports healthy brain function and protects you from brain damage.

Cashew Nuts

Cashew nuts are kidney-shaped seeds that are extracted from the cashew tree. Like most nuts, cashews can help improve your overall health.

Advantages Include:

  1. Cashew nuts are high in fiber, vegetable protein, and heart-healthy fats and contain little sugar.
  2. They are lower in calories and can help you lose weight.
  3. Improve your heart health and benefit people with type 2 diabetes.

Flax Seeds

Flax seeds, also called flax seeds, are high in protein, fiber, and omega 3 acids. They also provide a good amount of minerals and vitamins.

Advantages Include:

  1. The high fiber content helps improve cholesterol.
  2. It helps in lowering blood pressure and is especially helpful for people with high blood pressure.
  3. Be a good source of protein. It can be replaced with meat for non-meat eaters.
  4. Play an important role in the health of our heart and reduce the risk of cancer.
  5. Low blood sugar levels due to the insoluble fiber content of flaxseed.

Sesame Seeds

Sesame seeds are tiny, extremely oil-rich seeds that are very common in Asia and other western countries. These seeds have many health benefits and have been used in traditional medicine for thousands of years.

Advantages Include:

  1. Reduces your risk of heart disease, including bad cholesterol.
  2. They also help lower blood pressure since sesame seeds are high in magnesium.
  3. Sesame seeds are high in nutrients like calcium, which are essential for bone nutrients.
  4. Sesame seeds and their oils have anti-inflammatory properties.
  5. These seeds are a very good source of vitamin B6 and also help reduce oxidative stress.

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