How to include nuts and seeds in your dietĭifferent types of nuts have slight differences in their vitamin and mineral content, so eating a variety of nuts will increase your levels of various nutrients. a small handful of peanuts or mixed nuts.One serving is approximately 30 grams – or 1/3 of a cup (or one handful). The Australian Dietary Guidelines External Link recommend 30 grams of nuts on most days of the week for adults.Īs all nuts have a similar nutrient content, a wide variety of nuts can be included as part of a healthy diet. Nuts and seeds also help to maintain healthy blood vessels and blood pressure (partly through their arginine content), and reduce inflammation in the body as they are high in antioxidants. LDL cholesterol can add to the build-up of plaque (fatty deposits) in your arteries, which can increase your risk of coronary heart disease. This combination of ‘good fats’, makes nuts heart healthy – they help to reduce low density lipoprotein (LDL) cholesterol, (known as ‘bad’ cholesterol) in the body. ![]() Including nuts and seeds as part of your diet has been linked with a lower risk of heart disease.Īlthough high in fats, nuts and seeds are good sources of healthy fats (such as monounsaturated and polyunsaturated fats), and are low in (unhealthy) saturated fats. The effect of seeds on body weight has not been researched extensively but is likely to be similar to nuts as they are also high in protein, healthy fat and fibre. This effect is due to the protein, fat, and fibre content of nuts. As a result, food intake is reduced to compensate for the energy from nuts.
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