Did you know each type of nut and seed offers unique nutrients? One nut or seed isn't better than the others - just different! While peanuts and pumpkin seeds offer more protein, walnuts and Brazil nuts provide more of the healthier fats. That's why offering a variety is important.
Some of the more affordable options are: almonds, cashews, chia seeds, peanuts, peanut butter, pumpkin seeds, sunflower seeds, and walnuts. Purchasing in bulk or sharing with a friend is a great way to save money.
When nuts and seeds are eaten as part of a healthy eating pattern, they can help prevent:
- Diabetes
- Heart disease
- Inflammation
FOOD SAFETY
- Nuts and seeds are a choking hazard and should not be given to children under 4. Finely minced is okay to give.
- Follow these tips to prevent choking on nuts, seeds, and other foods that are common choking risks.
Many varieties of nuts and seeds are a good source of:
- Fiber - helps you feel full longer and lowers LDL cholesterol (bad fat) in the blood.
- Magnesium - helps the body make energy. It also keeps the heart and bones healthy.
- Monounsaturated fat and polyunsaturated fat - help increase HDL, the “good” cholesterol in the body, and reduce inflammation. They are healthier types of fat.
- Protein - helps build lean muscle. It's also important for growth, development, and immunity.
- Vitamin E - helps keep cells healthy and protects them from cancer and heart disease.
Unsaturated fats
These fats come mainly from plants. Think of them as "healthy fats." They are liquid at room temperature. When you are looking at nutrition labels, look for these terms:
- Monounsaturated fat
- Polyunsaturated fat
The nutrients nuts and seeds offer
There are many varieties of nuts and seeds, and they all offer unique nutrients. Unsalted nuts and seeds are also naturally low in sodium. But, which ones should you include in meals and snacks?
Check out this chart and get to know the nutrients different nuts and seeds offer.
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LOOKING FOR RECIPES THAT INCLUDE NUTS AND SEEDS?
Check out wichealth.org's recipe site called Health eKitchen. It is found on the homepage. Other options include:
https://peanutbutterlovers.com/recipes/
Colorado WIC Program Peanut Butter Recipe Booklet
Tooltip: Cholesterol is a waxy substance that can build up and clog blood vessels.
Tooltip: Inflammation is often redness or swelling in the body caused by injury or disease.
Tooltip: Cholesterol is a waxy substance that can build up and clog blood vessels.
Cholesterol is a waxy substance that can build up and clog blood vessels.
Inflammation is often redness or swelling in the body caused by injury or disease.
Cholesterol is a waxy substance that can build up and clog blood vessels.