Friday, December 09, 2022


Perfecting a balanced diet every day is an art. We need to get to know our food very well. Whether you want to opt for vegetarian or meat, it’s up to you. Just make sure, you are eating the right thing, the right way, and in the right proportion. 

In our daily meals, we include carbohydrates, protein, fiber, vitamins, and minerals. However, they may not be in sufficient quantity at many times. Do you know these are important not only for a healthy body but also for a sound mind? 

Along with regular meals, incorporating nuts and seeds are a great fulfilling option to give the necessary nutrition.

I am going to be covering those Seeds and Nuts that I like to have in my daily diet.



Pumpkin Seeds

These seeds are rich in magnesium, zinc, phosphorous, and vitamin k. They have anti-inflammatory properties, may help lower the risk of diabetes, have anti-cancer properties, and help function our heart as well. Superfood is the word, isn’t it?


Sunflower Seeds

These are excellent sources of Vitamin E, Vitamin B1, Vitamin B6, Iron, Copper, Selenium, Manganese, Zinc, and Potassium. They support our immune system, boost energy levels, have anti-inflammatory properties, and maintain heart health too.


Flax Seeds

These seeds are believed to help in digestive health. They may help in relieving constipation and lower total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels that is related to heart disease. They are a good source of protein, fiber, omega-3 fatty acids, thiamine, and copper.


Chia Seeds

These seeds are full of powerful antioxidants and essential vitamins and minerals. They help fight the free radicals in our bodies. They improve blood sugar levels, reduce inflammation, and also help in improving heart health as well. They are better for our bone health and also keep the stomach fuller for a longer time and thus help maintain weight too. 




They are packed with excellent nutrients like Vitamin E, Vitamin B2, Manganese, Magnesium, and so on. They are loaded with antioxidants. They regulate our blood sugar level, may help control cholesterol, and are beneficial for our heart too.



These are the super plant source of Omega 3s. They are loaded with Iron, Zinc, Copper, Selenium, Vitamin C, and Niacin among many others. They promote a healthy gut, decrease inflammation, and support maintaining a healthy heart, brain function, and healthy aging. They also help control blood sugar and blood pressure. 



Cashews are a good source of Copper, Magnesium, Manganese, Vitamin K, Vitamin B6, and Zinc. They are rich in fiber, plant-based protein, and heart-healthy fats. They help in energy production, brain health, immunity, and bone health.



They are packed with Manganese, Phosphorus, Copper, Potassium, Vitamin B6, and antioxidants. They help in keeping our blood sugar, blood pressure, and cholesterol in check.


Except for these, you can also choose to have Sesame Seeds, Hemp SeedsPecan NutsHazelnuts, or Brazil Nuts in your daily dose of Seeds if they are easily accessible to you. Each one of them has their own benefits. They are a great addition to our healthy diet routine.



Remember to use all the Seeds and Nuts in proportion and with caution. Excessive usage may lead to weight gain, bloating, stomach issues, and other health problems. 

Each body is unique in its own way and has its own boundaries. This article is made for a general knowledge and one must not consider it as a medical advice. Share your medical history with your doctor.

You must consult with the doctor before you incorporate anything new into your diet.  


How to use Seeds & Nuts:

  • Use them in your Porridge/Muesli for breakfast
  • Have them as a Midday Snack
  • Can use them in Smoothies
  • Use them as toppings on salads
  • Make a granola bar
  • Use them as toppings on your Yogurt Bowl or Fruit Bowl
  • Add them in homemade desserts like pudding, muffins, Kheer, etc. 
  • Use them in your Homemade multigrain bread


I love to use most of them in their raw forms to hold their maximum benefits. But for almonds, I soak them overnight, peel the skin off, and then have it. Similarly, you should not consume Cashews, Pistachios, Walnuts, etc. with their skin on. If you wish, you can slightly toast the seeds and nuts without any oil and salt. That improves the taste for sure. 

Eat healthy food, do your daily exercises, work hard, and stop stressing out too much. Life will be a whole lot better.



Happy Living… 

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