How often do you eat nuts and seeds? If you’re not in the habit of eating them regularly, you’re definitely missing a trick.

Nuts and seeds, that is unsalted raw nuts & seeds, are full of heart healthy fats, plant sterols and antioxidants, which can have some great benefits for your health.

Here are 5 big reasons to make nuts and seeds a key part of your healthy lifestyle from now on.

They keep your heart healthy

Nuts are packed with “good” unsaturated fats that are great for keeping your heart healthy. This helps to reduce your levels of “bad” LDL cholesterol. You can snack on almonds for this, and walnuts have also been shown to reduce cholesterol.

Blood pressure is another marker that can be reduced through seeds, especially flax seed, according to one study.

According to research from the Louisiana State University, people who eat tree nuts are less likely to get cardiovascular disease (and diabetes too). Almonds, walnuts, pistachios, and macadamias are all examples of tree nuts that make for the perfect snack, and will cut your risk of these type of conditions.

A 30-year study from Harvard University involving 119,000 people found that those who ate nuts regularly were 20 per cent less likely to die while the study was in progress compared to those who weren’t eating any nuts at all. One of the things they seemed to be protected from was cardiovascular disease. They were almost 30 per cent less likely to develop heart disease.

If you already have arteries that aren’t as healthy as they can be, studies on rabbits have suggested that flax seed can help to reduce plaque buildup by as much as 40 per cent. It’s not clear at the moment whether this can be also true for humans and more research needs to be done before this can be confirmed one way or the other but there’s no harm in adding more flax seed to your diet anyway.

They can reduce oxidative stress

Sunflower seeds are a really good choice as they contain vitamin E, which is known for being able to reduce oxidative stress in the body. If this is left unchecked, it can set the scene of a lot of serious health problems, including cancer. The 30 year Harvard study also found that people eating nuts on a regular basis cut their cancer risk by 11 per cent.

According to studies, walnuts contain a whole host of compounds that may be able to reduce your breast cancer risk.

They can keep your brain healthy

The omega 3 fatty acids in nuts and seeds can help to keep your brain functioning well. Flax seeds are a great source of fatty acids, with a tablespoon offering over 1.5g. Chia seeds in particular are full of EPA, a fatty acid that is linked to lots of health benefits, including for your brain.

They can keep you ‘regular’

Struggle to go to the bathroom sometimes? The fibre content in nuts and seeds could be just what you need to keep your bowel movements regular. An ounce of flax seeds gives you over 7g of fibre or you can go for the same amount of sunflower seeds and almonds and get over 3g.

They can keep your weight under control

Another bonus finding from the Harvard study involves weight control. The nut eaters tended to be a healthier weight compared to the people who never ate nuts. Researchers aren’t totally sure whether this is to do with the nutrients found in nuts or if people who eat a lot of nuts also have healthier eating habits in general. Other studies have also shown that eating tree nuts can prevent obesity.

Another study found that chia seeds can help with weight loss, especially if you have metabolic syndrome. Even better, including chia seeds in your diet (along with nopal, soy protein and oatmeal) can trigger the production of adiponectin, a hormone that reduces the risk of obesity.

How much to eat?

The health benefits from the Harvard study involved people who were eating nuts at least 7 times in the average week.

On the other hand, the findings from the Adventist Health Study were based on eating nuts 5 times per week and they were even more impressive than the Harvard study.

Nuts & seeds are an important component of a health menopause fat loss diet and should be included 5-7 days each week to achieve the benefits, but you only need a few to reap the benefits and I recommend to limit your daily nut intake to a maximum of 1/4 cup of nuts/seeds. Seeds & nut butters should not exceed 2 tbsp per day, and nut milks should be limited to 1/2 cup/day. 

What about nut butters?

Are nut butters as healthy as whole nuts? They sure are! 

Nut butters are a good source of protein but you can get caught out if you go for the processed kind. These can be pretty unhealthy and whole nuts and seeds are definitely a better bet in comparison. When you buy nut butters look for nut butters where the only ingredient is nuts or seeds, there should be nothing else on the ingredient list.

Nut butters can be added to your green smoothie and I also make a great almond butter thai sauce that's yummy in stir-frys.

They’re a great protein boost and also include lots of the nutrients that whole nuts have.

So there you have it, including a handful of nuts every day, or nut butter, nut milk or seed bread is a great way to boost your health & wellness.  Remember, when buying nuts and seeds make sure they are raw, in their natural state.  Stay clear of nuts and seeds that are roasted, salted, or coated in any way, as they do not offer the same nutritional value as raw nuts.

The best nut and seed options for health menopause fat loss diet include almonds, walnuts, pecans, pistachio, macadamia nuts and sunflower seeds, sesame seeds, pumpkin seeds, chia seeds, flaxseed & hemp seeds. Stay away from cashews as they are very high in carbs. I have all of these stocked in my pantry, as we use a variation/combination of these each and every day.

Maybe it’s time to up your nut and seed intake. Even just one handful a day will have a big impact.

That's it for now!