These little powerhouses add nutrients and tons of healthy fats to your diet.
But what are the healthiest nuts and seeds anyway?
Good news: it’s possible for you to’t really go wrong.
However, some nuts and seeds have more nutrient bang-for-their-buck than others.
Most people are pretty good at incorporating nuts into their diet already.
For the best nut options, you’ll want to choose unsalted raw or roasted varieties.
For nut butter, look for versions without added oil or sugar.
(Here’s acomplete guide to nut butter.)
On the other hand, seeds don’t often get the love they deserve.
“This efficient packaging means they offer a concentrated amount of calories.
The Healthiest Nuts
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Her favorite way to eat them?
“As a topping for Greek yogurt!”
Shelled nuts are also an option, but Koskinen recommends the in-shell version as amindful eatingtool.
Pistachios are a great snack, salad topping, or used as a crust for salmon.”
Peanuts
“Peanuts are one of the most popular nuts today for good reason,” says Zigler.
(Though technically, yes, they’re legumes.)
Zigler personally opts forpeanut butter in a powdered formbecause it’s lower in calories and fat.
“I enjoy mixing it into my smoothies for a great peanut butter taste!”
“I like to eat roasted, unsalted almonds (I grab them from the bulk section!)
by themselves if I’m on the go, or paired with fruit if I’m at home.”
Brazil Nuts
Brazil nuts are the most concentrated source of selenium, an essential mineral, Koskinen points out.
“Selenium is necessary for thyroid function, the immune system, and reproductive health.
Eating just one or two a day can bolster selenium levels.”
The Healthiest Seeds
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Additionally, it can be turned into tahini, which is a form of a seed butter."
(BTW, check out these brilliant tahini tricks you’ve never heard of.)
Quinoa
Yep, quinoa is a seed-mind blown.
The high ratio of protein to carbohydrate found in quinoa translates to feeling full longer," says Koskinen.
“Quinoa is easy to prepare and quite versatile.
It can be served cooked or sprouted.
(Need more ideas?
Here are10 tasty ways to eat flaxseed.)
This can slow the absorption of food and lead to a feeling of fullness.”
(No wonder you feel so full after thatchia seed pudding.)
Turns out, those little seeds inside a cucumber have tons of health benefits.
“Cucumber seeds contain a host of health-supporting nutrients includingcarotenoids and flavonoids,” says Koskinen.
Cucumbers are great served sliced, as part of a Greek salad, or fermented into pickles."
