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8 Healthy Nuts And Seeds You Should Eat Every Day

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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 January 13, 2022

                                        10 Cheap And Amazing Honeymoon Ideas

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                                        10 Cheap And Amazing Honeymoon Ideas

                                        A honeymoon is important.  The wedding is over.  The months, or even years, of stress and planning are finally over.  It’s time for the two of you to relax, settle in, and start enjoying your time together as you embark on your first journey as a family.

                                        To make the most of this time for the least amount of money, it’s important to focus on what you want out of a honeymoon.  This isn’t your typical list of touristy honeymoon locations everyone goes to.  Rather, it’s a list of cheap honeymoon experiences a couple can enjoy together, regardless of where it’s at.

                                        1. Camping

                                        A week long camping trip is a fantastic way to see how you mesh together as a couple.  You’re put in a low impact “survival” situation where it’s just the 2 of you and nature.  You have a chance to see how your new spouse handles themselves when left with the basics of life.  There are amazing national parks all over the United States where you can camp for a week for $20-30, disconnect from technology, and enjoy some of the natural wonders our nation has to offer.

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                                        2. Staycation

                                        You don’t have to go anywhere for a honeymoon.  In fact, the tradition of taking a honeymoon vacation is a relatively new one.  Prior to the 19th century, a honeymoon involved staying home together for a month to get to know each other physically.  Think of how blissful it could be to take a full month off work, disconnect from the outside world, and focus entirely on projects together.  You may not be wowing your friends and family with pictures of some exotic location, but they’ll be envious of your escape from the rat race nonetheless.

                                        3. Island Getaway

                                        People tend to overspend on their honeymoon vacations to Hawaii, Tahiti, etc.  Going to these places doesn’t have to be expensive.  You don’t need to stay in a 5 star resort when you’re on a Best Western budget.  You’re there to be in the atmosphere of the island, not a hotel room. Book a cheap flight and sleep in a hotel alternative, on the beach or in your car.  It’s the view in paradise that really matters.

                                        4. Fancy Resort

                                        Book an expensive resort, spa, or retreat in the city you live in.  While this may seem counterintuitive as a cheap destination, when you consider your savings on airfare and other travel costs, you can afford to be treated like royalty within your own city limits.  If you book a honeymoon package, you’ll end up with a lot of free amenities and extra attention.  There’s no need to fly halfway across the world to live the good life.

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                                        5. Road Trip

                                        The journey is often more fulfilling than the actual destination.  If you fly out to some exotic locale, you’ll be stuck on a plane for 8-30 hours.  Rent a luxury car, pick a handful of places you each have always wanted to visit, and go on an adventure.  You can keep food costs down by packing your own snacks, but it’s always a good idea to sample the local delicacies wherever you go, even if it’s only a few states over.

                                        6. Charter a Boat

                                        If the ocean is your thing, a week-long cruise can cost you $1500-$3000 per person, depending on the destination.  You also have to factor in travel costs to and from the cruise, alcohol, souvenirs, and on-shore excursions.  You’ll also be surrounded by people.  For the same price (and often much cheaper), you can charter your own boat and enjoy the experience in private.

                                        7. Las Vegas/Atlantic City

                                        If gambling is your thing, these are the places to do it.  Which one you choose depends on your preference, budget, and proximity.  The way to make this vacation cheaper is to gamble smart.  Stay away from low odd tables (i.e craps, roulette) and read up on the MIT blackjack strategies to beat the house.  If you do it right, you can win enough for a free trip (and gain a valuable team skill in the process).

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                                        8. Themed Retreats

                                        There are weeklong retreats all over the world where you can fully immerse yourselves as a couple into a hobby you’re both passionate about.  Go on a yoga/meditation retreat, a ranch, a vineyard/farm, a backpacking adventure, treasure hunt, or whatever you’re into.

                                        9. Working Honeymoon

                                        Your honeymoon doesn’t have to be a vacation.  For a truly memorable experience, dedicate a week to a charity or volunteer organization.  You can drive out to a campground to help restore it in the offseason.  Maybe you’ve always wanted to volunteer to help out your local animal shelter, plant trees, help the homeless, etc.  Use the time to do something together as a couple that will fulfill you spiritually while contributing to the community.  Just because you’re on a honeymoon doesn’t mean you can’t be productive.

                                        10. Festivals, Fairs & Special Events

                                        Every city, state, and country has festivals, fairs, and special events.  Find one you’re interested in.  If you time your wedding right, your honeymoon can be a trip to one of these festivals.  Burning Man, SXSW, Bonnaroo, the Renaissance Fair, regional harvest festivals, Mardi Gras, New Years Eve in Times Square, a movie premiere, or whatever you’re into.  If you plan your honeymoon at the right time in the right place, the possibilities are endless.

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                                        Featured photo credit: Josue Michel via unsplash.com

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