Nuts and seeds are concentrated sources of protein, fats, B vitamins, vitamin E, iron, magnesium and other minerals. Some of them contain omega 3 fatty acids and as such can help to improve the balance of cholesterol and the blood lipid profile and reduce the risk of heart disease. Some nuts and seeds have high amounts of nutrients that are needed by your body and can help ward off certain diseases. They are concentrated nutrition that should be part of your regular diet.

Nuts and Seeds Aid Weight Loss
Individuals trying to lose weight should not try to avoid nuts. In fact, in obese individuals, adding nuts to the diet aided in weight loss and also improved insulin sensitivity, which could help to prevent or reverse diabetes.

Of course, nuts should not be eaten to excess. Nuts and seeds are high in nutrients but also high in calories, so they should be eaten with consideration for one’s caloric needs. One ounce daily is usually appropriate for women trying to lose weight and 1.5 – 2 ounces for overweight men. Conversely, nuts and seeds should be eaten in larger amounts for slim, highly physically active people who can use the extra calories.

Nut Consumption May Enhance Lifespan
In the Adventist Health Study, a number of lifestyle factors were found to be associated with longevity. Those who had a high level of physical activity followed a vegetarian diet and ate nuts frequently lived on average eight years longer than those who did not share those habits.

Peanut Butter
Before we move on to discuss peanut butter as a general culinary term, let us define first its core meaning by defining peanut and butter. Peanuts are identified mostly as nuts in food type sense but they are actually legumes like beans in the technical sense. That’s right. What we think of as nuts are not actually nuts at all, but beans!

Peanuts are naturally free of cholesterol. While the latter one, which is butter, is normally categorized under dairy products but in this case, it’s actually called butter because of the spread’s creamy and sticky texture when it is processed.

The health benefits of this nutty spread are numerous. Indeed, it is now becoming recognized as one of the heart healthy foods. It helps prevent the risk of cancer, coronary heart diseases, cardiovascular diseases, gallstones, high blood sugar, and high cholesterol levels. It consists of different nutrients which are an excellent source of magnesium, potassium, and phosphorous. The spread also contains Vitamins (B3 & E), the best source of dietary fiber, protein, arginine, and folate. It also has “resveratrol” an anti-oxidant which helps eliminate carcinogens of all kinds.

Pistachios
The health benefits of pistachios include a healthy heart, weight management, protection against diabetes and hypertension, and improved digestion. The vitamins, minerals, fats and protein found in pistachios are all very good for your health.

Pistachios are a nutritionally dense food. In a 100 gram serving, pistachios provide 562 calories and are a rich source (20% or more of the Daily Value or DV) of protein, dietary fiber, several dietary minerals and the B vitamins, thiamin and especially vitamin B6 at 131% DV (table).

Pistachios are a good source (10–19% DV) of calcium, riboflavin, vitamin B5, folate, vitamin E, and vitamin K (table). The fat profile of raw pistachios consists of saturated fats, monounsaturated fats, and polyunsaturated fats. Saturated fatty acids include palmitic acid (10% of total) and stearic acid (2%). Oleic acid is the most common monounsaturated fatty acid (51% of total fat) and linoleic acid, a polyunsaturated fatty acid, is 31% of total fat. Relative to other tree nuts, pistachios have a lower amount of fat and calories but higher amounts of potassium, vitamin K, γ-tocopherol, and certain phytochemicals such as carotenoids and phytosterol.

Sunflower Seeds
Sunflower seeds are great at the ballpark, helpful during a long drive, and a native plant to North America that has become a staple in cultures worldwide. Despite their small size, sunflower seeds are a dense source of vitamins and minerals and essential oils. Not only are they a great snack, sunflower seeds offer several extraordinary health benefits.

Sunflower seeds are really nature’s most delightful snack. Sunflower seeds can easily satisfy almost any craving for food cravings without leading you to overindulge. Like all seeds, these kinds of seeds were initially intended to grow into a tall and beautiful sunflower plant. These seeds are brimming with nutrients and vitamins which are crucial for life.

Yes, they do consist of fats but this excess fat is really healthy for you. These seeds are from plants and therefore consist of monounsaturated triglycerides as a substitute for the saturated and trans fats found in chemically altered and animal (and hydrogenated) fats. These all-natural oils contain fat-soluble vitamins and healthy cholesterol reducing fats.

Another wonderful fact about sunflower seeds is that while they are exceptionally addicting, it is hard to actually eat too many. They are the supreme snack because they are great for you and satisfy your urges for unhealthy foods.

So just what exactly is in these seeds that would make them so incredibly beneficial for you? To begin they are crammed with B-vitamins. Several of these B-vitamins you may possibly recognize from the food nutrition labels, for instance, Thiamine, Pyridoxine, Pantothenic Acid, and Niacin. These are all vitamins that are crucial to our body’s efficient performance that must be consumed in our diet regime. What is particularly significant regarding sunflower seeds is their resource of vitamin E. Vitamin E is a fat-soluble vitamin that is an anti-inflammatory and antioxidising. Vitamin E is found in many arthritis medicines for that very purpose.

Cashew Nuts
The health benefits of cashew nuts are numerous. The cashew nut contains important nutrients such as copper, manganese, tryptophan, magnesium and phosphorus. The cashew tree is native to Northeastern Brazil but is enjoyed by people from all around the world.

The copper found in cashew nuts are an important component of many enzymes and also plays an important role in many bodily functions such as iron utilization, elimination of toxic free radical molecules, the development of bone and connective tissue, and the production of skin and hair. Copper is also important for energy production.

The manganese found in cashew nuts is extremely important for healthy bones. It is also important for regulating nerve and muscle tone and helps keep our muscles relaxed.

The tryptophan found in cashew nuts is one of the 20 essential amino acids and the body uses tryptophan to make serotonin. Serotonin is thought to result in healthy sleep and a stable mood. Therefore, if you want to get a good night’s sleep then you should consider having a small handful of cashews before going to bed.

The magnesium found in cashews is important for several different reasons. Not having enough magnesium in your diet can contribute to high blood pressure, muscle cramps, and fatigue which makes eating cashews extremely important.

The phosphorus found in cashew nuts is also extremely vital for human health and is the most abundant mineral in the human body. It works together with calcium to build strong bones and strong teeth. In addition, phosphorus helps filter out waste in the kidneys and plays an essential role in how the body uses energy. Phosphorus also helps reduce muscle pain after a hard workout which is why you might consider eating a handful of cashews after working out.

Other functions that phosphorus is needed for include growth, maintenance, and repair of tissues and cells. It also protects the genetic building blocks of life which are DNA and RNA.

Almonds
There are many benefits to eating almonds every day. Eating a small handful of almonds is good medicine in itself. Studies show that people who eat nuts are less likely to gain weight. The reason for this could be in the monounsaturated fats and fiber in almonds that suppress your appetite and reducing cravings for junk food. Almonds are one of the best foods you can consume on a daily basis, and they come with many health benefits.

You can feel good about snacking on almonds or choosing them over a bag of potato chips. The ratio of protein, fiber, and monounsaturated fat content curbs your appetite which reduces your overall caloric intake. When you are hungry for a little snack, eating a serving of almonds would reduce cravings for hours.
An ounce of almonds is a wonderful snack to enjoy. It packs in 6 grams of protein and 3.3 grams of fiber. Nuts are known for their high-fat content, but almonds have the monounsaturated variety which is healthier for you. The good sources contained in almonds are calcium, potassium, and magnesium, which help to regulate blood pressure.

Cancer Prevention – Because almonds are low in saturated fat and contain protective nutrients including calcium and magnesium for strong bones, vitamin E, and phytochemical, they may help protect against cardiovascular disease and even cancer.

One small ounce of almonds also contains 12 percent of your daily recommended value for protein. This little nut is packed with all kinds of minerals as well including phosphorous, magnesium, and zinc.

Think again if you thought that almonds were only good for satisfying you for an afternoon snack. As you can see, there are many nutritional benefits of almonds that are great for keeping a healthy lifestyle and having good nutrition.

Another one of the health benefits of almonds is in proper brain development. The tryptophan content in almonds is very good for sustaining a healthy brain. As amazing as it seems, your favorite little snack can boost your brainpower, control mood swings, and help you feel incredibly better. Another important health benefit of almonds is improving your memory. Chemicals in almonds work with our cognitive processes and support healthy brain functioning.

Conclusion
Contrary to the popular belief that nuts and seeds are too fattening for those who want to lose weight, research suggests that nuts and seeds are actually beneficial for weight loss. Most important, nuts and seeds are healthful, natural foods that are full of beneficial nutrients and phytochemicals. In any case, it’s not the fat content of a diet that makes it healthy or not, it’s the nutrient content, specifically micronutrients (vitamins, minerals, and phytochemicals). And based on their nutrient content, nuts are a health-promoting source of calories.