Health Benefits of Nuts and Seeds: Listen to a Registered Dietitian Nutritionist

By: Gabrielle Deveaux, Registered Dietitian (RD)

This week, Mint Nutrition Clinic focuses on why nuts and seeds are an important part of a healthy, balanced diet. Read what our registered dietitians (registered dietitian nutritionist) and nutritionists say about this issue below. 

Nuts and seeds are high in monounsaturated and polyunsaturated fats, which are the healthier types of fats that play a role in reducing risk of heart disease. Consuming a handful of nuts or seeds five times per week has been shown to improve cholesterol levels.

However, they are high in calories due to their high fat content, so it is important to be aware of the proper portion size to avoid weight gain. One standard serving is about ¼ cup, or 2 tablespoons for nut butters. Despite being high in calories, they are a great food to incorporate in a weight loss plan since they are rich in protein and fibre, and may help improve blood sugar levels.

They are also a good source of vitamin E, magnesium, and antioxidants, which are beneficial for overall health. Choose a variety of nuts and seeds without added salt, sugars, or oils for maximum health benefits.

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Unlock Food. (2019). Your Challenge – Choose Nuts and Seeds More Often! Retrieved from–-Choose-Nuts-and-Seeds-More-Often!.aspx