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Going nuts

Nuts and seeds part of a healthy diet.

Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins, and minerals. Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy.

Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease.


A nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell. Nuts include:

  • Almonds

  • Brazil nuts

  • Cashew nuts

  • Hazelnuts

  • Macadamias

  • Pecans

  • Pine nuts

  • Pistachios

  • Walnuts


The nutrient profiles of seeds are also very similar to those of nuts. Common seeds include:

  • Pumpkin seeds

  • Flax seeds

  • Sesame seeds

  • Poppy seeds

  • Sunflower seeds

  • Chia seeds.

“Have nuts and be nuts!”


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