Tasty, portable and nutritious, nuts and seeds are some of nature's perfect foods. Technically speaking, nuts are seeds that are classified in a different way for culinary purposes. Commonly eaten nuts include filbert nuts, pine nuts, almonds, walnuts, pecans, cashews, pistachios, hazelnuts and peanuts, which actually belong to the legume family. Commonly eaten seeds include pumpkin seeds, sesame seeds and sunflower seeds. Both nuts and seeds offer several nutritional benefits.
Nutrition
According to AskDrSears.com, a health website produced by William Sears, MD, a pediatrician and Martha Sears, a registered nurse, nuts and seeds are nutrient-dense, meaning they pack a lot of nutrition into a small space. They contain high amounts of fiber, which aids digestion and cleanses your digestive track. They also contain high levels of protein, which gives you energy and helps you build lean muscle. Nuts and seeds are naturally cholesterol-free, and have very little saturated fat. Unsalted nuts contain very little sodium.
Vitamins and Minerals
Ask Dr. Sears notes that nuts and seeds contain B vitamins, which give you energy and promote your metabolism. They also contain selenium, chromium and vitamin E, which are all components of antioxidants. Antioxidants are organic compounds that fight free radicals, which can age and damage your body's cells. Nuts also contain phosphorous and magnesium, both of which are essential for the formation and health of your bones and teeth. Phosphorous supports energy production and the formation of nucleic acids, such as DNA. Magnesium helps activate your body's enzymes, and ensures that your muscles work properly.
Weight Management
The Mayo Clinic's online resource notes that nuts and seeds can be a healthful part of your weight loss plan. Because they contain large amounts of protein and fat, they can help you feel fuller longer, and keep you from feeling deprived. In addition, 90 percent of the fat nuts and seeds contain is "healthy" monounsaturated fat. However, because nuts and seeds are high in calories, you should only consume them in small quantities. Generally speaking, an ounce, or a handful, is an appropriate portion size.
Heart Health
Citing the FDA, the University of Nebraska Cooperative Extension explains that because the monounsaturated fat present in nuts and seeds has been shown to lower LDL, or "bad" cholesterol, consuming them regularly may reduce your risk of heart disease. In addition, some nuts and seeds contain omega 3 fatty acids, which have protective effects on the heart. Nuts, seeds and legumes are listed on the FDA's Dietary Approaches to Stop Hypertension, or DASH diet, which has been clinically proven to reduce blood pressure--another contributing factor to poor heart health.
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