Among the variety of foods that are out there, nuts and seeds stand out as some of the healthiest to eat. Whether consumed as a light snack or in addition to a well-balanced meal, nuts and seeds can significantly help with weight loss, lower blood pressure, support bodily function, and a host of other advantages. Plus, it also comes as a bonus that nuts and seeds can be very tasty and delicious. Without further ado, let’s jump right into the benefits of eating some of the most popular nuts and seeds.

1- Appetizing Almonds

Almonds are a popular type of nut that can be picked straight from a tree. Labeled as the world’s perfect healthy snack, these crunchy and buttery nuts high in protein and fiber can unleash their full health potential in just 23 pieces a day. No matter what type of variety, color, or size you’d like to go for, you can enjoy these delicious nuts raw, roasted, salty, sweet, or in whatever way you enjoy. 

Benefits include:

1. Lower unhealthy levels of cholesterol and higher healthy levels.
2. Better weight loss and lower blood pressure for overweight individuals.
3. A meal with an ounce of almonds every day can decrease the amount of blood sugar present in people with diabetes. 
4. Reduced inflammation in those with type 2 diabetes. 
5. Reduced risk of heart disease.

2- Perfect Pistachios

Pistachios are not only tasty, but also loaded with nutrients such as healthy fats, protein, fiber, and antioxidants. At a recommended serving of about one ounce of these nuts a day, pistachios provide a perfect boost in health and plant-based magic. No wonder they’ve been around for centuries and make the perfect additions to popular desserts like ice cream.

Benefits include: 

1. Pistachios aid in helping you feel fuller in a shorter amount of time, which can greatly aid in helping you eat less and experiencing a weight loss long term. 
2. Rich in vitamin B6 and potassium, both of which regulate blood sugar and fluid balance respectively. 
3. High levels of fiber help to promote the health of gut bacteria and improve the workings of your digestive tract. 
4. Decreased risk of heart diseases and levels of blood cholesterol. 

3- Wonderful Walnuts

Walnuts are also traditional staples of nuts that come jam-packed with flavor, texture, and of course, nutritional value. Hailed as a source rich in antioxidants, omega acids, healthy fats, fiber, vitamins, and more, the walnut may be the perfect nut for you to achieve a better lifestyle. 

Benefits include:

1. Supports your brain function and helps to reduce brain damage. 
2. Lowers inflammation in the body, which tends to be the main source of chronic pain.
3. Potentially lowers the risk of cancer types like breast cancer.
4. Helps to maintain a better sense of control over your appetite and hunger to achieve a better weight. 
5. Supports a healthy blood pressure and aging process. 

4- Candid Cashews

These kidney-shaped seeds offer a great buttery taste and make for easy addition to any meal, salad, or snack. A simple handful of about 4-5 cashews a day can already produce astounding long-term results. Though they may be small and unique in shape, don’t underestimate the key nutrients they possess : 

1. Low in sugar, but high in plant-based protein, healthy fats, and fibers. 
2. Cashews make for a low-calorie snack that can aid in smaller amounts of excess weight.
3. Supports those who are diagnosed with type 2 diabetes. 
4. Incredibly healthy for the heart with their beneficial fats.
5. Aids in brain health, increased energy levels, strengthened immunity, and bone health.

5- Fantastic Flax Seeds

Whether you love brown or golden flaxseed, you’ll be enjoying their many nutritious benefits regardless. Now up and coming as a “superfood,” the health perks of flaxseed are constantly being backed by science with every passing day. Try out a serving of about one tablespoon per day. You’ll quickly discover where there is to love about flaxseed through its protein, omega acids, fiber, vitamins, and more. 

1. The high fiber levels help to regulate your cholesterol levels.
2. Helps those with high blood pressure in succeeding to lower it.
3. A great source of protein for those who’d like to cut down on the red meats.
4. Helps lower the risk of cancer and other diseases. 
5. Aids those at risk for diabetes by helping to lower blood sugar. 

6- Spectacular Sesame Seeds

Although these oil-rich seeds are tiny, they are mighty in health power. Having been used as folk medicine throughout ancient history, there’s no denying the benefits that a small handful can have on top of your regular foods for a bit of flavor or completely by themselves. In being an excellent source of protein, vitamins, fiber, antioxidants, healthy fats, and more, you’re sure to enjoy all the health benefits of sesame seeds. 

1. Lowers the risk of heart disease by regulating the bad cholesterol.
2. The high magnesium mineral contributes to lower blood pressure.
3. The richness in calcium aids in both health and condition.
4. Reduces inflammation in the body.
5. An excellent source of vitamin B6.