Health Benefits and Uses for Four Different Nuts and Seeds

American walnut

How much do you know about different nuts and seeds? You may have grown up eating peanut butter sandwiches and the occasional pecan pie. Other than that, your introduction to the variety of seeds and nuts that exist may just now beginning. There are so many other options when it comes to cooking and baking that you can choose from besides just peanuts. Whether you are looking for healthier options or to become more knowledgeable, now?s your chance.

Interested in learning more about the different nuts and seeds that exist? Keep reading for more information about the health benefits in a variety of seeds and nuts and different uses for them.

4 Nuts and Seeds: Their Health Benefits and Various Uses

From peanuts, to chia seeds, to macadamia nuts, there are plenty of nuts and seeds that we can cook and bake with to become healthier and to expand our palettes. If you haven?t expanded past peanuts yet, take a moment to learn about these options and different uses.

1. Peanuts

You are probably familiar with how to make a peanut butter and jelly sandwich, but how much do you know about the health benefits of peanuts and other things like peanut oil uses? Peanuts actually contain plenty of protein and fiber. If served raw, you can get around 7.3 grams of protein and nearly 2.5 grams of fiber in a one-ounce serving. With so much protein and fiber in a small serving, it is no surprise that peanuts make up 67% of nut consumption across the country. You can even find a variety of peanut oil uses, too. One of the best peanut oil uses to tory is cooking and frying with it. Replace your normal cooking oil and you have great peanut oil uses.

2. Chia seeds

You may have eaten chia seeds in yogurt or a smoothie once or twice before. They are a great source for fiber, fat, and protein. That is one reason they are an ideal addition to your breakfast foods. With 11 grams of fiber in a one-ounce serving, they help jumpstart your day and keep you full until your next meal. Try incorporating them into your breakfast meals or mid-afternoon snacks so you eat chia seeds to curb your hunger.

3. Macadamia nuts

Macadamia nuts are often used in baked goods from cookies, to brownies, to other sweet treats. Although you may have most commonly eaten them with desserts, that does not mean they are any less good for your health. In fact, macadamia nuts are full of vitamin B1 and magnesium. On top of that, they have a good amount of fiber with 2.3 grams per one-ounce serving. That?s not as high as chia seeds or peanuts, but it is still a good percentage of the daily amount needed.

4. Pecans and walnuts

Pecans are known in sweet treats, as well, from pecan pies to pecan sticky buns. You may have eaten some pecans and walnuts in a variety of nut mixes and trail mixes you eat as snacks to get through the work day. Turns out, you have been making a healthy choice every time you opted for a trail mix packed with these two nuts. Some pecan benefits are that they increase antioxidants in the bloodstream. A study in Loma Linda University in California found that this can occur 24 hours after you eat pecans. Walnuts, on the other hand, are known to help improve brain function. One study found that when young adults frequently ate walnuts, their comprehension improved greatly.

Now that you know more about a variety of seeds and nuts you can eat, cook with, and bake with, you can start mixing up your normal routine. While peanuts are full of fiber and protein, you can choose other nuts and seeds every once in a while to add some diversity to the nuts you eat. You can even opt to eat mixes of nuts so that you enjoy some of the health benefits of each of these throughout the day.

What is your favorite type of nut to eat? Do you prefer to eat nut mixes or desserts? Let us know your thoughts in the comments.

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