Nuts and seeds are an essential part of our nutrition these days as they contain a whole lot of vitamins, minerals, anti-oxidants and are cholesterol free. Further to define each term, nuts are the hard-shelled fruits plants and characterized by the stony fruit wall that is a composite of the fruit and the seed. 

Seeds, on the other hand, are the small plant enclosed in the seed coat. Nuts and seeds have become a crucial part of our diet because these are the great sources of important nutrients. Here is a list of some of the Nuts and Seeds:


Almonds are considered to be the healthiest and most nutritious nuts of all. Almonds contain a lot of nutritional value; and are also a great source of minerals required for a balanced diet.Above all, it is a complete package comprised of healthy fat, protein, fiber, magnesium and vitamin E.The health benefits of almonds includes low blood sugar levels, manages your weight, reduces blood pressure and also helps in reducing hunger pangs.Read to know about healthy office snacks.

Cashew nuts 

Cashew nuts, a richly sweet product of the cashew tree, known for their succulent flavor as well as numerous health benefits.These are one of the lowest fiber nut but contain a good amount of vitamins, minerals, and antioxidants. These include vitamins such as E, K, and B6 along with minerals like copper, magnesium, zinc, iron and selenium. Eating cashew in moderation can do wonders to your health. Lower the heart-related health problems such as blood pressure and cholesterol. Moreover, having cashews will definitely show positivity in eye health and helps in preventing blood-related problems too.


Pistachios are enriched with many health benefiting nutrients that are essential for optimum health.



Walnuts are rich in Omega 3 and help in fighting heart disease.Walnuts contain more of neuroprotective compounds as compared to other nuts. These are vitamin E, folate, and antioxidants.One of the research shows that walnut consumption may support brain health.Get to know more about antioxidant rich foods.


Peanuts contain high-quality plant protein and are filled with nutrients and anti-oxidants.


Chestnuts, unlike other nuts and seeds, are relatively low in calories; contain less fat but are rich in minerals, vitamins, and phytonutrients.

Brazil Nuts 

Brazil nuts are high in calories, contains good quantities of vitamins, antioxidants, and minerals.


Pecans are an excellent source of over 19 vitamins and minerals and are rich in protein, heart-healthy fats, and essential vitamins and minerals.

Hazel Nut 

Hazelnuts are one of the highest natural sources of antioxidants among “super foods” and are one of the most antioxidant-rich nuts.

Pumpkin Seed 

Pumpkin seeds are a natural source of beneficial nutrients such as carbohydrates, amino acids, and unsaturated fatty acids. They contain most of the vitamins and minerals.

Lotus Seed 

Lotus seeds have high nutritional value. they are rich in protein, fat, carbohydrates, calcium, phosphorus and are a good source of potassium content.

Macadamia Nuts 

Macadamias are a high energy food and contain no cholesterol and are also a good source of protein, calcium, potassium and dietary fiber and are very low in sodium.

Poppy Seeds 

Poppy seeds are considered to be an excellent source of vital minerals like magnesium, zinc, calcium, etc. that are needed for the smooth functioning of all human organs.

Sunflower Seeds 

Sunflower seeds are high in calories, fiber, and fat, the seeds contain mostly unsaturated fat. In addition, they are a rich source of nutrients, including folic acid, niacin, potassium, and zinc.

Flax Seed 

Flax seeds or linseed are packed with nutrients, omega-3 fatty acids, antioxidants, minerals that are essential for optimum health.

Sesame Seed 

Sesame seeds are high in copper, manganese, calcium and magnesium. The minerals found in sesame seeds play a crucial role in health. 

Researchers found that people who include nuts in their diet have lower risks of heart disease, cancer, and diabetes. You can increase the intake of protein, fiber, and good fats by just adding nuts and seeds to your nutrition. Nuts and seeds can be eaten raw and can be carried easily for snacks and daily nutrition. They are packed with health and nutrition benefits, thus, you must include them in your diet. They contain cholesterol-free polyunsaturated fatty acids like omega-6, omega-3, etc. These fatty acids are therapeutic, and unlike saturated fatty acids, they can fight against heart diseases and can also fight bipolar disorder due to the presence of omega-6 fatty acid. Nuts and seeds should be consumed moderately to avoid weight problems.