Some of the Health Benefits of Popular Nuts and Seeds

Peanut farms

Wondering about the health benefits of seeds and nuts? From white chia seeds to the macadamia nut, seeds and nuts can be powerhouses of nutrition. A Spanish study that following almost 9,000 people found that those eating nuts at least twice a week were 31% less likely to put on weight. Harvard research says that two servings of nuts a day can be helpful in the fight against cancer, diabetes, and even heart disease. Read on for more about the benefits of tree nuts and some of the other foods that we should all be eating.

White Chia Seeds

White chia seeds will provide you with 11 grams of fiber: a very significant portion of your recommended daily intake. White chia seeds are also 19% protein, 34% fat, 46% carbohydrates, and 6% water. this makes them nearly the perfect snack for most days, and white chia seeds are a solid member of the family of nuts and seeds that are good for people to eat.

Macadamia Nuts

Raw macadamia nuts especially are one of the best you can spend your money on. They are high in vitamin B1 and have lots of magnesium. They’re also great for filling your need for trace minerals since they contain 58% of your daily manganese needs and 23% of the thiamin in your recommended daily allowance. Macadamia nuts also have a healthy amount of fiber at 2.3 grams per ounce.


Black walnuts or regular, the American walnut is another perfect snack for the busy and healthy lifestyle. They’re easy to get here, as nearly 40% of the world’s walnuts are grown in America. Walnuts have lots of vitamin E and folate, and their fat profile is a perfect mix of Omega-3 fats. Walnuts were involved in an eight-week study of 64 young adults. That study found that eating the walnuts improved the participants’ comprehension, meaning that walnuts may actually help your brain to function better.


Few things are as American as the pecan. Pecan recipes abound, especially in the south, and it turns out that pecans are really good for you. A Loma Linda University study found that antioxidants in the bloodstream were elevated even 24 hours later in those who had eaten pecans. They are also stuffed full of minerals like calcium, iron, zinc, and selenium. Their fat profile is health as well.


Peanuts may be the quintessential American nut, even though technically they are a legume and not a nut. Farmers in America exported 350,000 metric tons of peanuts in 2013, and between 2008 and 2015 Americans themselves ate about 120 million pounds of peanut butter. In America, 90% of households eat peanut butter. It takes, according to the National Peanut Board, about 540 peanuts to make one 12-ounce jar of the stuff, so it’s a good thing that we grow so much! Peanut butter in chocolate notwithstanding, peanuts can be a great source of nutrition. Raw peanuts offer 7.3 grams of protein and 2.4 grams of fiber per ounce. They’re also high in antioxidants and minerals and have plenty of monounsaturated and polyunsaturated fatty acids.

Nuts and seeds are a great way of making sure you get your essential nutrition every day. Whether it’s peanuts or walnuts, pecans or white chia seeds, make sure you get all the nuts and seeds you can!

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