When life gets busy, it is easy to focus on the basics of nutrition. But sometimes small additions can make a significant difference. Nuts and seeds are packed with healthy fats, plant protein, fiber, vitamins, minerals, and phytonutrients that support long-term health.
Research shows that regularly including nuts and seeds as part of a balanced eating pattern may support heart, brain, thyroid, liver, and kidney health.*
Heart Health
Walnuts provide plant-based omega-3 fatty acids, while pistachios offer potassium, fiber, and plant sterols that support cardiovascular wellness.
Dietitian Tip: Enjoy a small handful (about ΒΌ cup) several days each week in place of chips or sweets.
Thyroid Health
Brazil nuts are one of the richest sources of selenium, a mineral essential for thyroid hormone production. Pumpkin seeds provide zinc, magnesium, and iron to support thyroid and immune function.
Dietitian Tip: One to two Brazil nuts per day is sufficient for most adults.
Liver & Kidney Health
Walnuts, chia seeds, macadamia nuts, and flaxseed provide healthy fats and fiber that support metabolic and cardiovascular health, both of which play important roles in liver and kidney wellness.*
Dietitian Tip: Add chia or flaxseed to yogurt, oatmeal, or smoothies for an easy fiber boost.
Brain Health
Walnuts and pumpkin seeds contain nutrients that support healthy brain function and cognitive performance, including omega-3 fatty acids, magnesium, zinc, and antioxidants.
Dietitian Tip: Sprinkle walnuts on salads or oatmeal and add pumpkin seeds to trail mix for a satisfying snack.
Nuts and seeds are simple additions that can help support fullness, muscle maintenance, and overall wellness. Small changes can have a lasting impact on your health.
To learn more, contact our Registered Dietitian at
enunley@houstonian.com.
*For individuals without potassium, phosphorus, or protein restrictions.