Nuts and Seeds: A Healthy Raw Food Group


    If you are thinking of switching to a raw food diet, but still thinking of what foods to incorporate in it, nuts and seeds are great options. They are one of the raw food groups you can choose from, along with leafy greens, fruits, grains, herbs, and spices. When it comes to nuts and seeds, almonds are probably the most popular. It’s because they are combined with many foods, like chocolates and cakes. However, if you are thinking about healthy nuts and seeds, there are more to discover aside from almonds.

    Generally, all nuts and seeds are great sources of healthy monounsaturated fats, protein, fiber, and many different vitamins, minerals, and antioxidants. If you think you are not getting enough fiber, then eating more nuts and seeds can be beneficial for you. Aside from that, nuts and seeds can also support your heart by lowering bad cholesterol and increasing good cholesterol.

    Whatever nuts and seeds you choose, all of them are portable and versatile. This means that you can mix them together as a snack, as toppings to salads, as breading to chicken, and more. If you want to get more ideas on what nuts and seeds you can incorporate into your healthy raw diet, you’re in the right place. Today, we will give you a list of the healthiest nuts and seeds that you can get today.


    different nuts
    Here’s a list of the super-healthy nuts that you can load up on:


    Almonds, Bowl of Almonds
    There’s a reason why almonds are a very popular type of nuts. Aside from being a popular source of fiber and protein, they can also help reduce inflammation in the body and help you maintain a healthy weight. Its inflammation benefits may also come from the fact that almonds are rich in vitamin E. In fact, one serving of almonds can provide 60% of your daily needs.

    Aside from that, there’s also a study that linked eating almonds with a reduced risk of developing colon cancer. But keep an eye on your portions. Remember that a one-ounce serving of almonds is about 24 nuts.


    Hazelnuts are also popular nuts because they are used in making Nutella spread. But aside from their delicious taste, hazelnuts are also rich in vitamin E, manganese, copper, and antioxidants. The antioxidants that hazelnuts contain haven been shown to aid in decreasing cholesterol and inflammation.

    You can enjoy hazelnuts as a snack. You can also add them to salads and pasta. It is better to keep the skin on when eating them because it contains the highest concentration of antioxidants. You can also make your own hazelnut spread at home and skip the store-bought ones for a healthier option.


    Pistachios are great to eat as snacks, and they are wonderful salad toppers, as well. They contain lots of nutrients and antioxidants, including lutein and zeaxanthin for eye health. Also, based on behavioral research, it takes time to de-shell pistachios when eating them, so you’re likely to eat less.


    Sliced cheese beside cashew nuts
    Cashews are richer in iron compared to any other nut. Since many people have iron deficiency, they should include cashews in their diets. They are also great dairy replacements due to their creamy texture. For example, if you want to add some parmesan to your food, you can instead use ground salted cashews for a healthier option.


    Walnuts and omega-3-rich medicinal capsules
    Walnuts are very rich in omega-3 fatty acids, which is important in a diet to help reduce the risk of heart disease. However, walnuts are a bit higher in calories and fat compared to other nuts, but they contain healthy fat that the body needs for you to stay fuller for longer. You can snack on walnuts or add them to your oats.

    Brazil Nuts

    Brazil Nuts
    Brazil nuts are rich in selenium, which is a mineral essential for thyroid hormone production. It is also important in antioxidant functions for processes that protect people against cancer. Aside from that, Brazil nuts are also great from hair, skin, and nail health. However, to get the benefits, you only need to eat two to three of these a day because they are big in size.

    Macadamia Nuts

    Macadamia nuts are also often associated with chocolates and cookies. But eating them alone or raw can give you plenty of thiamin or vitamin B1, copper, manganese, and as well as monounsaturated fat. Macadamia nuts are also great in salads or as a coating for fish and chicken.


    Candied Pecans
    Pecans are rich in vitamin E, and it’s also a great source of thiamin, which plays a key role in energy metabolism. You can eat pecans alone or add them in yogurt, oatmeal, veggie sides, and more.


    Fenugreek seeds with green leaves
    Seeds have all the starting materials which are needed to develop into complex plants. This means that they are extremely nutritious. Here are some of the healthiest seeds that you can eat:

    Chia Seeds

    Chia seeds
    Chia seeds are very good sources of fiber and omega-3 fatty acids. Aside from that, it is also rich in monounsaturated fat, thiamine, magnesium, and manganese. They are also great for reducing blood sugar and increasing levels of EPA in the blood. Chia seeds may also help reduce the risk of heart disease.


    Flaxseeds on a spoon and in a bowl with flaxseed oil and flaxseed flour.
    Flaxseeds are also called linseeds. Like chia seeds, they are also a great source of fiber and omega-3 fatty acids, specifically alpha-linolenic acid or ALA. However, the omega-3 fatty acids of flaxseeds are in their outer shell, which people cannot digest easily. Therefore, if you are aiming to increase your omega-3 levels, eating ground flaxseeds is better. Aside from that, flaxseeds are also rich in protein, manganese, magnesium, omega-6 fats, and monounsaturated fat.

    Pumpkin Seeds

    On a dark wooden board background, there are slices of vegetables, pumpkin oil in a vial and a jar, flour in a bowl, and seeds in a spoon and a bag
    Pumpkin seeds are one of the most popularly consumed types of seeds. They are rich in monounsaturated fats, omega-6 fats, and phosphorus. Aside from that, they also contain protein, fiber, manganese, and magnesium. They are also good sources of phytosterols, which can help lower blood cholesterol. Based on studies, pumpkin seeds can also aid in lowering the risk of bladder stones, as they can reduce the amount of calcium in the urine. They are also helpful in improving the symptoms of prostate and urinary disorders.

    Sunflower Seeds

    Sunflower Seeds, Bowl of Sunflower Seeds

    Sunflower seeds are great sources of protein, monounsaturated fats, and vitamin E. It is also rich in fiber, omega-6 fats, magnesium, and manganese. It can be associated with decreased inflammation in older people, which can help reduce the risk of heart disease. Eating sunflower seeds can also help in reducing total cholesterol and LDL cholesterol. Therefore, it can help decrease cholesterol levels.

    Sesame Seeds

    Sesame seeds are very popular in Asia and other Western countries. They are used in making a paste called tahini. Just like other seeds, sesame seeds are also rich in fiber, protein, monounsaturated fats, omega-6 fats, manganese, copper, and magnesium. They are also rich in lignan, which is great for gut health. Aside from that, sesame seeds can also help reduce inflammation and oxidative stress, preventing you from acquiring arthritis.

    Hemp Seeds

    Hemp Seeds
    Hemp seeds are rich in vegetarian protein. They contain more protein compared to any other seeds. They are also one of the few plants that have complete protein sources or contains all the important amino acids that the body can’t produce naturally. Hemp seeds contain fiber, monounsaturated fat, polyunsaturated fat, vitamin B1, zinc, and magnesium. It has an anti-inflammatory action that can help improve the symptoms of eczema. Therefore, it is good for those who are experiencing skin dryness and itchiness.

    These are some of the healthiest nuts and seeds that you can incorporate in your raw diet. More than being great sources of vitamins and minerals, these nuts and seeds can also aid in reducing the risk of certain diseases. We hope the information we shared here will help you decide which nuts and seeds to add to your diet.


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