Health Benefits of Nuts and Seeds

Seeds contain important nutrients needed for human growth. They are very good sources of protein and essential unsaturated fatty acids. They are also one of the best natural sources of lecithin. Seeds contain B-complex vitamins and vitamin E, which are very necessary for health. They also help prevent premature ageing. When seeds are sprouted, their nutritional value increases enormously. Most seeds can be eaten raw but those seeds which can be sprouted should be consumed in the sprouted form to get the maximum benefit from it.

Nuts are one of the most important food that we get from nature. Raw nuts are considered safe because of the hard shell that covers them and acts an effective barrier against bacteria. Nuts can be preserved in their natural state with all their nutritional value intact for long periods, as they are low in water content.

It is recommended that nuts should be used in their raw state. Even though raw nuts have a high amount of fat in them, they are good for the body, when taken in the right quantities. Nuts are rich in linoleic acid and are least damaging to the heart and arteries. Most nuts have unsaturated fats, which are said to lower bad cholesterol levels. Nuts are one of the best plant-based sources of omega-3 fatty acids which help your heart.

Nuts also contain a lot of fibre, which again helps lower cholesterol and prevent diabetes. Most nuts also contain vitamin E and plant sterols, which is again good for the heart. They are also a source of L-arginine which helps improve the health of your artery walls. A great way of eating nuts is to take it in the form of butter, as nut butter is easily digested. It makes sense to eat a handful of nuts, rather than snacking on unhealthy food.


Almonds are an excellent source of manganese and vitamin E. Vitamin E is a powerful antioxidant, which protects our cells from damage and helps to maintain a healthy heart and blood vessels. Just a small handful of almonds (30g) provides over half of the daily vitamin E requirements. A handful of almonds can fill you with energy and get you going through the day.

Tender Coconut

The Tender coconut water (TCW) is considered the purest liquid after water and is full of electrolytes, calcium, potassium, sodium, and magnesium. More and more doctors now recommend TCW to their patients. It is considered by experts as a ‘natural isotonic beverage with the same level of electrolytic balance as we have in our blood.’

Alfalfa Seeds

Alfalfa is a plant that contains many essential nutrients. The alfalfa plant supplies almost all the vitamins, namely, vitamin A, vitamin B complex, vitamins C, E, and K. It is high in protein and calcium. Alfalfa detoxes the urinary tract purifies the blood and liver and has a strong alkaline effect on the body. It also lowers bad cholesterol, reduces the incidence of atherosclerotic plaque, maintains healthy blood sugar levels, and supports the pituitary gland.

Black Seeds

Black seed is among the top-ranked evidence-based herbal medicines. This is mainly because it is rich in three important natural chemicals, namely, thymoquinone, thymohydroquinone, and thymol. A wide spectrum of its pharmacological actions have been explored and they all agree on the fact that there are very few ailments that it cannot help heal. It does not seem to have any side effects and its healing power is amazing.

Barley Seed

Barley grain possesses immense health benefits. Very importantly, it supports the immune system due to the high quantity of vitamin C, which is almost twice that of oranges. The iron in barley improves the blood volume and prevents anemia and fatigue. The copper in barley helps to increase red blood cells and hemoglobin. Barley is also a good source of selenium. A deficiency of selenium can lead to various types of cancers.

Carom Seed

Carom seeds are the most popular home remedy for digestive problems. Carom seeds are said to increase the secretion of gastric acid. It also enhances the activity of the digestive enzymes and reduces food transit time. Known as Ajwain in India, it is used both, in Ayurvedic and Unani medicine. The seed yields an essential oil, which has thymol, which is used extensively in medicine. It is a very popular home remedy for relief from cold and cough

Fennel Seeds

Fennel has many health benefits. It is used to treat ailments like respiratory and gastrointestinal disorders, cough, and diarrhea. In India, they are often eaten after meals, as they cure indigestion and act as breath fresheners. It is an excellent source of vitamin C and a very good source of fibre, potassium, manganese, and folate. It is also a good source of calcium, iron, and vitamin B3.

Fenugreek Seeds

Fenugreek seeds have phenomenal health benefits and medicinal properties. They are demulcent, diuretic, carminative, and great cleansers of the body. They are highly mucus solvents. Fenugreek has been tested and has been found very effective in the treatment of diabetes. Raw fenugreek seeds have a beneficial effect on elevated serum cholesterol.


It owes its reputation as healthy food to three components. It is high in fibre, which is found on its seed coat. It is rich in Omega-3 fatty acid ALA (Alpha-linolenic acid) and is also a very good source of lignans in the human diet. Lignans have plant estrogen and antioxidant qualities. Flaxseeds contain more lignans than any other plant food.

Mustard Seeds

Mustard seeds boost the body’s metabolic rate. This enables the body to burn calories more efficiently, promoting weight loss. Mustard seeds are a very good source of selenium, which helps reduce the symptoms of asthma and rheumatoid arthritis. Magnesium in mustard restores normal sleep patterns in women who are dealing with the symptoms of menopause.

Pumpkin Seeds

Pumpkins are zero fat and cholesterol and is a perfect vegetable for persons who want to lose weight, as it is very low in calories. Pumpkin seeds have many medicinal properties and health benefits. It is also an excellent source of the antioxidant beta-carotene. Beta-carotene helps reduce the risk of certain types of cancer. It is also a good source of vitamin A and potassium.

Sesame Seeds

Sesame seeds are a very good source of copper, magnesium, calcium and iron. It also contains sesamin and sesamolin, which belong to a special group of fibres called the lignans, which help to lower cholesterol in humans. Sesamin is said to protect the liver from oxidative damage. Sesame seeds are also a good source of zinc, B1 vitamin and dietary fibres.