SMALL BUT MIGHTY The Benefits of Nuts and Seeds By Beth Sims, Manager, Health and Wellness, Pinnacle Claims Management, Inc.
They may be small enough to fit in the palm of your hand, but nuts and seeds pack an impressive nutritional punch. Almonds, walnuts, pecans, pistachios, cashews, peanuts, Brazil nuts, hazelnuts, chia seeds, flaxseeds, pumpkin seeds, sunflower seeds, sesame seeds and hemp seeds can all contribute valuable nutrients to a balanced diet. Best of all, nuts and seeds are remarkably easy to eat. They can be sprinkled, stirred, blended, toasted or enjoyed by the handful. Whether added to breakfast, tossed into a salad or eaten as an afternoon snack, these little foods offer a convenient combination of healthy fats, plant protein, fiber, vitamins, minerals and beneficial plant compounds. One of the best-known benefits of nuts and seeds is their contribution to a heart-healthy diet. Many varieties contain unsaturated fats, including monounsaturated and polyunsaturated fats. Walnuts, chia seeds and flaxseeds are also notable plant sources of omega-3 fatty acids. Replacing foods high in saturated fat with foods rich in unsaturated fats can help support healthy cholesterol levels. Nuts and seeds also provide other heart-friendly nutrients, including fiber, magnesium, potassium and naturally occurring antioxidants. Walnuts are an especially popular choice for adding to oatmeal, salads and baked goods. Almonds, pistachios, pecans and hazelnuts are other flavorful options that can bring both nutrition and satisfying crunch to a meal. Fiber is another reason nuts and seeds deserve a regular place on the menu. Dietary fiber supports healthy digestion and can help you feel satisfied after eating. Chia and flaxseeds are particularly noteworthy sources of fiber, but almonds, pistachios, sunflower seeds and pumpkin seeds contribute fiber as well. Because fiber slows digestion, adding nuts or seeds to a meal or snack may make it more satisfying. Chia seeds are especially versatile because they absorb liquid and develop a gel-like texture. They can be stirred into overnight oats, yogurt, smoothies or homemade chia pudding. Ground flaxseed is another easy addition to oatmeal, cereal, smoothies and baked goods. Nuts and seeds are useful sources of plant protein, making them especially valuable for anyone looking to include more plant-based foods in their diet. Peanuts, almonds, pistachios, pumpkin seeds, sunflower seeds and hemp seeds are among the many choices that contribute protein. Protein plays an important role in maintaining and repairing muscles and other tissues. It also contributes to fullness, which is one reason a snack containing nuts
or seeds can be more satisfying than one made primarily from refined carbohydrates. Nut and seed butters offer another convenient option. Peanut, almond, cashew, sunflower seed and sesame- based spreads can be paired with fruit, whole-grain bread, crackers or vegetables. Different nuts and seeds bring different nutritional strengths to the table. Almonds are known for vitamin E, an antioxidant nutrient. Brazil nuts are exceptionally rich in selenium, while pumpkin seeds provide nutrients such as magnesium and zinc. Sesame seeds contain minerals including calcium and copper, and sunflower seeds provide vitamin E along with several other nutrients. Cashews provide minerals including copper and magnesium, while pistachios contain potassium, vitamin B6 and antioxidants. Walnuts stand out for their plant-based omega-3 content, and chia and flaxseeds offer a combination of fiber and omega-3 fats. In other words, variety matters. Rotating between different nuts and seeds instead of relying on only one type can provide a broader assortment of nutrients— and keep meals more interesting. Good nutrition doesn’t always require dramatic changes. Sometimes it is as simple as sprinkling pumpkin seeds over a salad, stirring ground flaxseed into breakfast, adding walnuts to oatmeal or choosing a handful of almonds or pistachios for a snack. With their combination of healthy fats, fiber, plant protein, vitamins, minerals and beneficial plant compounds, nuts and seeds offer a remarkable amount of nutrition in a small package. Eating a variety, from familiar peanuts and almonds to chia, hemp, sesame and pumpkin seeds is an easy way to bring more flavor, texture and nutritional variety to everyday meals. Small foods can make a meaningful contribution to a healthy eating pattern, and nuts and seeds are proof that sometimes good things really do come in small packages.
18 Western Grower & Shipper | www.wga.com October – December 2026
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