Top 5 Healthy Nuts and Seeds To Include In Your Diet

People who want to reduce their body fat or weight are most of the time advised to reduce their fat in take.I do agree on this principle of reducing fat from your diet but you need to remove or absolutely reduce fats which are derived from animal products which are mostly saturated fats from animal meat,eggs and diary products.

While reducing your fat intake from animal products you need to increase your intake of fats from Plant Sources.I am not going to write in this article as to why Plant Fats are better than Animal Fats in this article but I am going to introduce you to a certain section of plant fats known as Nuts and Seeds.

Introducing to you my top 5 sources of healthy nuts and seeds:-

1)Flax Seeds:-  If you are in a debate with meat eaters and non vegetarians as to where you get your Omega-3 from.Tell them to their face “Flax Seeds”.Flax seeds are a good and rich source of Omega-3 for vegans and vegetarians.Flax seeds reduces total cholesterol as well as LDL or Bad cholesterol.According to a study when women added 50 grams of ground flaxseed to their diet for 4 weeks their total cholesterol level reduced by 8% and their LDL or bad cholesterol dropped by 18%[1][2]

flax seeds


2)Almonds:- Almonds are full of fiber,protein as well as fats.Consumption of almonds will help you fell satiated.It is a good source of Vitamin E,Magnesium,Calcium and Iron.According to a 2003 study in the International Journal of Obesity Almonds produced greater and longer sustained weight Loss.[1].Just like flax seeds almonds also help in reducing LDL or bad cholesterol.According to American Journal of Clinical Nutrition including Almonds in your diet helps reduce LDL or Bad cholesterol as much as Statin Drugs.[2]


3)Pista:- Pista or pistachios like other nuts and seeds provide good amount of fiber as well.Pistas also provide us with good amount of potassium,copper,phosphorus,magnesium.Since Pistas are high in phytosterol,gamma tocopherol and arginine they together protect against heart diseases as well as improve blood circulation.It also decreases oxidative stress and increases good cholesterol or HDL.[1]



4)Sunflower Seeds:- Sunflower seeds are good source of polyunsaturated fats.I is rich in vitamin b1,vitamin E,selenium,copper and.magnesium.Sunflower seeds are rich in phytosterols which protects against heart diseases.A human study in which men and women were dived into two groups.One group was fed a diet with high saturated fats and other group was fed a diet high in monunsaturated fat consisting of sunflower oil.The sunflower oil group had reduced cholesterol level as well triglyceride levels.[1]


sunflower seeds

5)Walnuts:- Walnuts provide more Omega-3 then flax seeds.So now all vegetarians have 2 weapons against non vegetarians when it comes to Omega-3.Walnuts are also rich in vitamins and minerals such as thiamine,vitamin b6,phoshphorus and magnesium.Walnuts contain melatonin which promotes uninterrupted sleep.[1] People who suffer from type 2 diabetes should consume walnut as it improves insulin resistance.[2]




As you see good sources of plant based nuts and seeds lowers your LDL cholesterol as well helps in prevention against heart diseases.So go ahead increase your intake of plant based nuts and seeds.