5 Nuts and Seeds That Fill You Up With Healthy Fats And Protein (They’re Perfect For Snacking!)

by DailyHealthPost Editorial

nuts and seeds

nuts and seedsIf you’re feeling hungry in the middle of the day but don’t want to commit to a full meal, nuts and seeds can make a great snack. They’re high in fiber and protein to fill you up and keep you full of energy, and contain high levels of heart-healthy monounsaturated fats.

They can even be a good source of omega-3 fatty acids, depending on the specific nut or seed in question. Nuts and seeds are easy to incorporate into your diet – munch on them as a snack or incorporate them into a salad for a light meal; they can also add a healthy crunch to baked goods.

But as with all things, moderation is important – nuts are a very high calorie food, after all. Here are some healthy nuts and seeds to introduce to your daily diet.


1. Almonds


These pleasant, mild-tasting seeds – they are technically seeds, not nuts! – are available at most grocery stores. For eating, you’ll want to pick up sweet almonds; bitter almonds are edible, but much less pleasant, and typically used to make almond oil.

Almonds are a good source of fiber, protein, selenium, and other important nutrients – but they may have even more health benefits; one review says that

“emerging evidence supports that almond consumption beneficially influences chronic degenerative disease risk beyond cholesterol reduction, particularly in populations with metabolic syndrome and type 2 diabetes mellitus.”(1)

2. Flax Seeds

flax seeds

These small, brown seeds can be used as egg substitutes in vegan cooking, or just added to dishes on their own – they have a mild taste and crunchy texture. Their high fiber content promotes intestinal and bowel health, while their rich levels of alpha-linolenic acid are great for promoting cardiovascular health(2).


To get the most from these, grind the seeds using a blender before eating. If you’re on blood-thinning medication or are pregnant, however, it’s best to avoid these seeds – they can have negative effects on both these conditions.