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8 Healthy Nuts And Seeds You Should Eat Every Day

8 Healthy Nuts And Seeds You Should Eat Every Day

Nuts and seeds are important additions to our daily food consumption. These tiny gifts from Mother Nature are super heart-friendly thanks to a group of fatty acids called monounsaturated fats that protect against cardiovascular diseases. There’s a long list of benefits you can acquire from eating nuts and seeds. To name a few:

  • They are a great source of antioxidants
  • They are good for the skin’s elasticity and tissue repair
  • They are a natural source of iron, phosphorus, and magnesium
  • They are rich in fiber for good digestion
  • They can help with weight loss
  • They are gifts from Mother Nature — be thankful!

Aside from eating them as a snack, the following nuts and seeds can also be a great addition to your favorite dish, be it sweet or savory. However, as common food allergens, these nuts and seeds should only be eaten if you are sure you’re not allergic to them.

The recommended serving listed is the minimum amount you can consume daily to achieve the health benefits of these nuts and seeds. You can also try the featured recipes as an alternative take on these wonder foods.

1. Almonds

The flavorful and healthy almond is fortunately available throughout the year, but mid-summer when you can harvest the freshest batch. It blends perfectly with both sweet and savory dishes. From salads to pastries, the almond is one versatile ingredient.

Most of us think that the almond is a nut, which is technically incorrect! It’s actually the seed of an almond tree’s fruit. You only need to consume a handful of almonds to experience its health benefits. Its also a high-fat food that is good for you. Amazing, right? Almonds also have a cholesterol-lowering benefit to your body that reduces the risk of heart illness. Studies speculate that this is because of the vitamin E (an antioxidant) and monounsaturated fats found in almonds.

Recommended daily serving: 28 grams or a handful of almonds.

Here are some sweet and savoury recipes for Almonds:

Healthy Brownie Bites

by Primally Inspired
Full recipe here.

almonds dessert 01

    Six-Ingredient Paleo Fudge

    by Freckled Italian
    Full recipe here.

    Six-Ingredient+Paleo+Fudge

      Massaged Kale Salad with Almonds and Cranberries

      by Rubies & Radishes
      Full recipe here.

      IMG_2854

        2. Chia Seeds

        Chia seeds are truly one of the most underrated foods on the planet. These tiny, mottled seeds are a great source of vitamin C, potassium, magnesium, iron, phosphorus, and calcium, which benefits both your body and brain. It is one of today’s “Superfoods” and has grown beyond its dietary staple label. You are not a legit health conscious person if chia seeds are not part of your everyday life. They are also a gluten-free, whole grain food that can be grown organically.

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        Packed with antioxidants that are good for the heart and skin, chia seeds will have you glowing inside and out. One of the amazing things about chia seeds is that all the carbs in them are fiber! They are hydrophilic and can expand up to 12 times their size. This gives you a feeling of fullness and can be very helpful if you want to lose weight.

        Recommended daily serving: 1 to 2 tablespoons of chia seeds.

        Here are some sweet and savory recipes for Chia Seeds:

        Mocha Chia Pudding

        by The Nourished Caveman
        Full recipe here

        chia seeds dessert 01

          Easy Raw Apple Chia Breakfast Porridge

          by Janice Levitt
          Full recipe here.

          porridge1

            3. Cashews

            Like almonds, cashews are seeds that adhere to the bottom of the cashew tree’s fruit. It adds a delicate nutty flavor to your dishes, and also complements salads and stir-fried dishes. It’s a great source of healthy fats (monounsaturated fats) that are heart-friendly, similar to the fats you get from olive oil. You should consider adding cashews to your diet if you want to keep your heart healthy. Since the healthy fats present in cashews decrease triglyceride levels, it’s a perfect idea to add these to the diets of diabetics. Before consuming the seeds, allow them to expand first by mixing them with enough liquid.

            Recommended daily serving: Small handful of raw cashews.

            Here are some sweet and savory recipes for Cashews:

            Cashew-Leek Veggie Burgers

            by Lukas Volger
            Full recipe here.

            cashew-leek_cr-bklyn-table

              Cashew Milk

              by Cookie + Kate
              Full recipe here.

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              cashews dessert 01

                4. Sesame Seeds

                It was during the Middle Ages that these tiny seeds were literally worth their weight in gold. No wonder – sesame seeds are loaded with astounding health benefits. Health is wealth. They are a great source of protein – high quality protein to be specific – that makes up 20 percent of the seed. If you have a heart problem, diabetes, anemia, or arthritis, adding sesame seeds to your daily food consumption might just be the solution. Not convinced? These small seeds are rich in zinc that helps produce collagen in the body. Collagen gives the skin more elasticity and it helps repair damaged body tissues. Thus, it makes your skin healthier and younger looking.

                Recommended daily serving: 3 tablespoons of sesame seeds.

                Here are some sweet and savory recipes for Sesame Seeds:

                Sesame Truffles

                by Elana’s Pantry
                Full recipe here.

                sesame_truffles

                  Cold Sesame (Cucumber) Noodles

                  by The Clothes Make The Girl
                  Full recipe here.

                  sesamenoodles

                    5. Flaxseeds

                    Flaxseeds were once called the new wonder food. Big gifts come in small packages indeed. Flaxseeds are packed with overwhelming health benefits for such a tiny seed. Some studies show that flaxseeds may help fight heart illnesses, diabetes, and breast cancer. It can be found in all kinds of consumer products like crackers, frozen waffles, and oatmeal. Flaxseeds are primarily rich in omega-3 essential fatty acids, lignans, and good-old fiber. It is still considered a powerful seed even 13 centuries after it was cultivated.

                    Recommended daily serving: 2 to 4 grounded flaxseeds.

                    Here are some sweet and savory recipes for flaxseeds:

                    Mini Paleo Blueberry Bread

                    by South Beach Primal
                    Full recipe here.

                    Mini-Paleo-Blueberry-Bread

                      Pecan Flax Paleo Pancakes

                      by Paleo Porn
                      Full recipe here.

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                      Pecan-Flax-Paleo-Pancakes4-960x600

                        Grain Free Chicken Dippers with Buffalo Ranch Dipping Sauce

                        by Primally Inspired
                        Full recipe here.

                        flax seeds savoury 01

                          6. Pine Nuts

                          As early as 300 BC, pine nuts were spreading their healthy benefits and filling up Roman soldiers. Now, pine nuts have expanded their goodness to us health-conscious people of the modern world. Like cashews and almonds, pine nuts are technically pine seeds that you find between the scales of pine cones. These flavorful nuts have actually become a delicacy in many countries.

                          So, what health benefits do pine nuts really have to offer? For starters, they significantly help weight loss because of their appetite-suppressing effects. Scientifically speaking, the fatty acids found in pine nuts release large amounts of a known appetite-suppressing hormone called cholecystokinin (CCK). Pine nuts also contain nutrients that boost our body’s energy levels.They are also good for your heart, skin, and vision.

                          Recommended daily serving: 2 to 3 tablespoons of pine nuts.

                          Here are some sweet and savory recipes for Pine Nuts:

                          Paleo Chicken & Pine Nut Meatloaf

                          by Paleo Foodies
                          Full recipe here.

                          chicken-meatloaf-1050x700

                            Spinach Cake

                            by Elana’s Pantry
                            Full recipe here.

                            spinach_cake

                              7. Walnuts

                              This one is different. It’s neither a seed nor a nut, but a drupe. It’s a simple gift from Mother Nature. It contains a long list of nutrients like protein, fiber, plant sterols, healthy fats, vitamins, minerals, and antioxidants. Perhaps the best health benefit of walnuts is its cancer-fighting properties that significantly reduce the risks of prostate and breast cancer. Like its cousins, cashews and almonds, walnuts are heart-friendly and powerful antioxidants. For the weight conscious, these nuts can increase satiety levels in just three days.

                              Recommended daily serving: 7 shelled walnuts.

                              Here are some sweet and savory recipes for Walnuts:

                              Raw Chocolate Covered Walnuts with Berries

                              by The Paleo Diet
                              Full recipe here.

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                              chocolate-covered-walnuts

                                Paleo Choc Blueberry Cake

                                by The Merrymaker Sisters
                                Full recipe here.

                                the-merrymaker-sisters_paleo-choc-blueberry-cake-640x357

                                  Strawberry Spinach Salad with Sweet and Spicy Walnuts

                                  by Cookie + Kate
                                  Full recipe here.

                                  strawberry-spinach-walnut-salad-550x368

                                    8. Macadamia

                                    Surprised that macadamia nuts made it to this list? Yes, they are loaded with fat and calories, but hear me out first! Studies show that 82.6 percent of the fat found in macadamia nuts are monounsaturated. If you’ve been reading up to this point, you know that monounsaturated fats are healthy fats that are good for the heart. Macadamia nuts also contain fiber that is good for digestion.

                                    Recommended daily serving: 28 grams or one handful of macadamia nuts.

                                    Here are some sweet and savory recipes for Macadamia Nuts:

                                    Cherry (Tomato) Bombs

                                    by Paleo Foodies
                                    Full recipe here.

                                    CherryTomatoBombs41-e1415762017362

                                      Candied Macadamia Nuts

                                      by Elana’s Pantry
                                      Full Recipe here.

                                      candied-macadamia-nuts-DSC_27501

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                                        Last Updated on July 8, 2020

                                        18 Benefits of Journaling That Will Change Your Life

                                        18 Benefits of Journaling That Will Change Your Life

                                        The act of writing in a journal often seems daunting or unnecessary to many people. Even authors who work on novels might shun the idea of daily diaries. What purpose does jotting down words on a regular basis do if not contributing to the next novel, play or song? I know from experience many benefits of journaling that I wish to share.

                                        1. Understand Yourself Better

                                        Though many people and even writers avoid keeping journals, I vow to do it more often. Not only do I desire to take up daily journaling but also I plan to do it with pen to paper.

                                        Some of the benefits I’ve found from my more active days include finding myself in the sense of understanding what matters to me and what I want out of life. I’ve been incredibly fortunate to find a spouse who is my best friend and advocate in raising children. I attribute this and much more to what I learned about myself in keeping journals for years.

                                        2. Keep Track of Small Changes

                                        I’ll admit that I never got very far with my guitar lessons, but in writing in a journal, I have seen the ability to track small changes like those that come when you practice anything.

                                        Those learning a musical instrument often fail to see the small improvements that come with regular practice. Writing won’t help you switch chords any faster, but it will help you to develop a better sense for language and grammar just by doing it.

                                        3. Become Aware of What Matters

                                        As you continue to write in a journal, following a stream-of-consciousness feel, you can look back on the topics that you chose to write about. Those issues and emotions that poured out of you will provide insight on to what matters most to you.

                                        You may not even realize that you’re job is depressing you or that you want to spend more time with your kids until you look over your thoughts that you weren’t really thinking about.

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                                        4. Boost Creativity

                                        The idea that the brain and its neural activity across hemispheres encourages learning also shows up in increased creativity. Just like with learning an instrument, your increased activity will inspire your thoughts to connect and reconnect in different ways.

                                        When I wrote in a journal, I often wrote poetry as well as just my thoughts as they came out. I started to hear poems more in my mind; so much so that I took to scrawling lines on napkins and finding metaphors in mundane activities.

                                        You really are what you do, so writing helps grow more than being a writer. Writing boosts the way you communicate and structure language, which really is a creative process.

                                        5. Represents Your Emotions in a Safe Environment

                                        A journal is as private as it gets. You can lock it in a safe or tuck it under a pillow and no one will accidentally share it on social media or have an opportunity to “leave a comment.”

                                        Write about your sorrow as much as your happiness and frustration and know that you don’t have to keep your emotions inside your body. You can put them on paper.

                                        6. Process Life Experiences

                                        When you take the time to look back over what you’ve written, be it a week or a year later, you will have the distance you need to more objectively interpret your raw feelings.

                                        Everything from losing a job to losing a loved one can emerge in a new light for a fresh perspective. Figuring out how the benefits of journaling affect your perspective on life will create connection and increase creativity.

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                                        7. Stress Relief

                                        In combining the exercise inherent in fine motor coordination that comes from the act of writing with the emotional release of self expression, those who maintain a journal relieve stress.

                                        Try it out. Go home and write about your day. Write about the traffic. Write about the coffee order the barista got wrong but you didn’t have time to change. See how you can physically purge some of that pent-up stress by putting it on paper.

                                        8. Provide Direction

                                        Though journaling is often conducted as an activity without much direction, it often provides direction.

                                        One of the biggest benefits of journaling is that your chaotic thoughts merge to show a direction in which to head. Asking the right questions is the only way to achieve the best solutions, so look to your journal to find your way toward your next goal.

                                        9. Solve Problems

                                        Just as in practicing math problems, we all get better at finding hidden solutions through the act of processing.

                                        Think of your next goal as X and solve your life problems by reading your journals as word problems. The benefit of journaling here is that you write, explore and process to recognize and then solve problems.

                                        When life is too in-your-face, you have to step back to see reality. Living in the moment allows us to write in the moment and use that expression to solve problems.

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                                        10. Find Relief From Fighting

                                        Solving your problems only comes after time to process, recognize and strategize. Just as in the benefit of journaling where relief comes from the act of writing, relief from fighting comes when you decide to “sit this one out” and communicate one-way.

                                        Fighting is only productive when the fighters care to communicate and find common ground. When the emotions are as high as the stress levels, writing will function as the best time out.

                                        11. Find Meaning in Life

                                        Journaling will show you why you are living, whether you are wallowing in things you wish to change or striving to make the changes. Your life will begin to take on new meaning and your own words will reveal the actions that got you where you are so that you can assess and pave a new path for your future.

                                        12. Allow Yourself to Focus

                                        Taking even a small amount of time out of every day will provide you with not only peace of mind but also increased focus. Taking a break to meditate in writing and journaling will sharpen your mental faculties.

                                        13. Sharpen Your Spirituality

                                        When we write, we allow all the energy and experiences to flow through us, which often provides further insight into our own spirituality. Even if your parents didn’t raise you to follow a specific religion, your thoughts will start to show you what you believe about the universe and your place in it.

                                        14. Let the Past Go

                                        I’ve mentioned a few examples where going back over your writing offers advice and direction, but the simply truth is that writing down our feelings can be the best way to let them go. We can choose to literally throw these pages away when they’re filled with negativity and hate.

                                        15. Allow Freedom

                                        Journaling is the perfect way to not only express yourself but to also experience the freedom of being who you are. Your books can stay private or you can publish them. Your freedom stems from your sense of self and your perception of your thoughts.

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                                        16. Enhance Your Career

                                        Again, the private act of pen-to-paper processing provides the benefits of journaling mentioned above, but you can also enhance your career when you take similar ideas and categorize, edit and publish them in an online blog.

                                        Your thoughts will often be personal and express emotions, but another benefit of journaling is uncovering fresh ideas about your work.

                                        17. Literally Explore Your Dreams

                                        All the benefits I’ve mentioned explore ideas, thoughts and emotions, which is also what our dreams and nightmares do. Through writing down your dreams from the previous night, you can enhance your creativity as well as connect some of the metaphorical dots from the rest of your journal.

                                        18. Catalog Your Life for Others

                                        No one wants to think about dying, but we all die. Leaving a journal will act as a way to reconnect with family and friends left behind. The ideas you wish to keep personal while you process the life you’re living will serve to rekindle and inspire those who loved you through the process.

                                        We consider our partners our life witnesses, but writing provides a tangible mark on the world.

                                        Now that you’ve learned all the benefits of journaling, it’s time to start writing a journal:

                                        Featured photo credit: Kelly Sikkema via unsplash.com

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