Nuts and seeds are some of the healthiest foods in the world. Naturally small and usually tough, what these superfoods lack in size and softness they make up for with their versatility and incredible nutrient content.
Nuts and seeds are versatile culinary ingredients. One of the simplest and most common uses for these wonderful gifts of Nature is as toppings for cereals, smoothies and yogurt. When making bread, muffins and other baked goods, you can also add nuts and seeds to the batter for more crunch and a nutritional boost. [1]
Nuts are also a great addition to salads and can even be turned into salad dressing. For example, you can grind some pumpkin seeds together with garlic, parsley and cilantro and mix them with lemon juice and olive oil for a light and healthy dressing for your favorite greens. Chia seeds, on the other hand, can add nutrition and thickness to your soups and stews.
Nuts and seeds also make great breading for fish or chicken. Simply mix some ground nuts like walnuts or almonds, or ground seeds like chia or sesame, with some herbs and spices and use that to coat the meat. Whether baked or pan seared, you’ll get a delicious crunchy breading that’s full of nutritional goodness!
Another common use for nuts and seeds is for making nut (or nut-free) butter and non-dairy milk. Many people prefer to make their nut butter at home to avoid the high amounts of sugar and preservatives often added to commercial products. Non-dairy milk like nut milk is also preferred by many because it is nutritious, low in calories and lactose-free. [2]
But probably the best use for nuts and some seeds is as a healthy snack. According to experts, eating a handful of nuts (preferably raw and unsalted or dry-roasted) every day as part of a balanced diet is good for your overall health. [3] Nuts are rich in protein, fiber and essential nutrients, and they’re also a good source of healthy fats for vegans and vegetarians.
Similarly, seeds are an excellent source of vitamins, minerals, protein, fiber, antioxidants and healthy unsaturated fats. You can snack on pumpkin seeds and sunflower seeds on their own or mix them into salads for more texture. For other seeds like chia, flaxseed and hemp seeds, you can add them to cereals, yogurt, smoothies and desserts. Sesame seeds can be sprinkled on top of dishes as a garnish. [4]
Whichever way you choose to add nuts and seeds to your daily routine, you’re sure to enjoy many health benefits. But it’s important to remember to choose organic when buying nuts and seeds. According to studies, some conventionally grown nuts, particularly almonds and cashews, tend to have much higher pesticide loads than others. Unfortunately, these agricultural chemicals pose harm not only to human health but also to the environment. [5]
Organically grown edible seeds also boast several advantages over their conventional counterparts. For instance, in the case of chia seeds, aside from being non-GMO and free of synthetic fertilizers and pesticides, analysis of their protein content shows organic chia seeds contain better-quality protein than conventional chia seeds – meaning the protein in organic chia seeds is more bioavailable and provides more essential amino acids than the latter. [6][7]
A study comparing organic and conventional chia seeds also found that organically grown varieties have better antioxidant capacity than conventional ones. [8] A 2004 study by Italian researchers also reported a similar trend upon comparing oils derived from organic and conventionally grown sunflower seeds. [9] In addition, they noted that only the oil from conventional sunflower seeds contained trans fatty acids, which are an unhealthy type of fat.
These findings suggest that organic nuts and seeds are healthier and safer to consume than conventionally grown ones.
Nuts and seeds are nutrient powerhouses
Seeds play an important role in plant growth. They serve as storage for all the starting materials plants need to grow and develop properly. This is why, despite their small size, seeds are highly nutritious. [10]
Most oily nuts we know of are technically seeds – specifically, the seeds of drupes, which are fleshy fruits with a center stone that contain the seed. Common nuts that are actually seeds include almonds, Brazil nuts, cashews, macadamias, pecans, pistachios and pine nuts. Peanuts are classified as legumes because they grow underground in a pod. Only hazelnuts, chestnuts and acorns are real, botanical nuts. [11]
This is why many of what we consider “culinary nuts” are also some of the most nutritious foods in the world – because they are, in fact, seeds! Seeds are known for their high amounts of fat, protein, vitamins, minerals and fiber, all of which are just as important for plant growth as they are for maintaining human health.
Seeds store carbon and energy in the form of fats, or lipids. These molecules are important for driving plant metabolic processes and constitute the fatty acids we get from eating seeds. [12] During seed development and maturation, plants also accumulate and store proteins for later use to support seedling growth. [13] This is why seeds are excellent sources of plant-based protein.
The fiber we get from nuts and seeds comes from the digestible and resistant starch lining their interior. They correspond to the soluble and insoluble fiber our bodies need for healthy digestion and normal bowel function. [14] Meanwhile, seeds store vitamins and minerals because they are needed for water absorption and circulation, and for the growth of stems, leaves and roots. These nutrients also help plants absorb more nutrients from the soil. [15]
Most nuts are rich in calcium, copper, iron, magnesium, phosphorus, potassium, selenium, zinc and vitamins B3, B6, B9 and E. They are also high in antioxidants and the amino acid arginine and may contain plant sterols. Seeds, on the other hand, are naturally high in calcium, iron, magnesium, potassium, zinc and vitamins B1, B2, B3 and E. And because of their high antioxidant content, the fats in seeds don’t easily go rancid. [16]
With their impressive nutrient profile, adding organic nuts and seeds to your daily diet can help you easily meet your nutritional needs. Consider incorporating these 7 nutrient powerhouses into your daily routine to maintain optimal health and nutrition:*
Organic cashews
Cashew nuts, or simply cashews, are the kidney-shaped seeds of the Anacardium occidentale plant, a tropical tree native to Brazil. Cashew trees produce an accessory fruit called cashew apples to which the curved fruits – what we know as cashew nuts – are attached. Cashew apples are picked by hand and the “nuts” are separated from them to be sun-dried. They undergo several heating processes to remove the caustic resin they contain as well as their seed coats before they are sold as cashew nuts. [17]
Cashews are low in sugar but high in fiber, healthy monounsaturated fats and protein. In fact, cashews are said to have almost the same amount of protein as an equivalent serving of meat. [18] Cashews are also an excellent source of polyphenols and carotenoids – powerful antioxidants that are known to support optimal health and wellness. They also provide copper, iron, magnesium, manganese, phosphorus, selenium, zinc and vitamins B1, B2, B3, B5, B6, B9, E and K. [18]
For certified organic cashews that are lab verified for cleanliness and safety, try Health Ranger Select Organic Raw Cashews (Whole & Pieces). Our premium organic raw cashews are sourced directly from trusted growers in Brazil and are not exposed to radiation, fumigation or toxic chemicals. They are also vegan, non-China, non-GMO, certified Kosher and extensively lab tested for heavy metals, glyphosate and microbiology.
Organic almonds
What we know as almond nuts come from the drupes, or stone fruits, produced by the Prunus dulcis plant, a tree native to southwestern Asia. Almonds grow inside cream-colored shells with grayish-green hulls. When almond fruits ripen, their hulls split and their shells drop to the ground. The seeds are then harvested for consumption while the shells are used as livestock feed.
Two varieties of almonds exist: sweet almonds, which are widely consumed and used for cooking, and bitter almonds, whose oil is used for manufacturing food flavorings. Despite the difference in their taste, these two varieties have very similar chemical compositions. [19] Like cashews, almonds are a rich source of plant-based protein, fiber, healthy fats, antioxidants and essential vitamins and minerals.
A 1-ounce serving (about 23 kernels) of raw almonds can provide 14% of the Daily Value (DV) for fiber, 12% of the DV for protein and 14 grams (g) of healthy fats (64% monounsaturated, 25% polyunsaturated). [20] Almonds are also a good source of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and vitamins B1, B2, B3, B5, B6, B9, E and K. [21]
Health Ranger Select Organic Almonds are exactly how almonds should be: nutritious and with a wholesome flavor. Although most almonds sold in grocery stores are required to be pasteurized or irradiated before being sold, our premium almonds are NEVER fumigated, irradiated or treated with toxic chemicals. They are also raw, non-China, non-GMO, certified Kosher and organic, and lab tested for glyphosate, heavy metals and microbiology.
Our lab-verified organic almonds are also available in mini-buckets to suit your prepping needs.
Organic macadamia nuts
Macadamia nuts are the edible seeds of evergreen trees that belong to the genus Macadamia. These trees, now widely cultivated in Africa, Latin America, Asia and the United States, originated in the coastal rainforests of northeastern Australia. [22] Because of their smooth texture and rich, hazelnut-like taste, macadamia nuts are popular among bakers and chocolatiers and are often added to confections, ice cream and baked goods.
As expected of seeds, macadamia nuts are an abundant source of essential nutrients. They contain high amounts of healthy monounsaturated fat, an example of which is the omega-9 oleic acid, the predominant fat in olive oil. [23] A 1-ounce serving (10 - 12 kernels) of raw macadamia nuts can also provide 9% of the DV for fiber, 4% of the DV for protein and a wealth of other important nutrients, including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and vitamins B1, B2, B3, B5 and B6. [24]
To help you enjoy the excellent flavor and nutritional goodness of clean, high-quality macadamia nuts, the Health Ranger Store is thrilled to offer Health Ranger Select Organic Macadamia Nuts (Unsalted & Whole Kernels). With their creamy texture and subtle, butter-like flavor, our premium, untreated, whole kernel-style macadamia nuts are an excellent addition to your favorite soups, salads and baked dishes. You can even snack on them directly.
Health Ranger Select Organic Macadamia Nuts (Unsalted & Whole Kernels) also come in #10 cans to suit your prepping needs. Our ultra-clean organic macadamia nuts are non-GMO, non-China, certified Kosher and organic, and thoroughly lab tested for glyphosate, heavy metals and microbiology.
Organic black chia seeds
Chia seeds are the tiny white or black seeds of the Salva hispanica plant, a pseudograin native to Central America. A staple food for the ancient Aztecs and Mayans, chia seeds are said to have been a part of the human diet for over 5,000 years. [25] Chia seeds are known for their capacity to absorb liquid up to 12 times their weight when soaked, which makes them a great substitute for eggs. This ability also makes them a very filling addition to a healthy diet. [26]
Aside from satiety, chia seeds can also offer an abundance of nutrients. A 1-ounce serving of dried organic chia seeds can give you 35% of the DV for fiber, 9% of the DV for protein and almost 7 g of polyunsaturated fat in the form of omega-3 and omega-6 fatty acids. Chia seeds also contain high amounts of calcium, copper, iron, magnesium, manganese, phosphorus, selenium and zinc, and decent amounts of vitamins B1, B2, B3, C and E. [27]
If you’re looking to add chia seeds to your daily routine, try our clean, lab-verified Health Ranger Select Organic Black Chia Seeds. A versatile ingredient that’s packed with nutritional benefits, organic chia seeds can be added to teas, sprinkled on salads, blended into smoothies or mixed with other seeds and fruits to make a delicious and healthy breakfast cereal. Our premium chia seeds are sourced from Bolivia and are non-GMO, China-free, certified Kosher and organic, and have been lab tested for glyphosate, heavy metals and microbiology.
Health Ranger Select Organic Black Chia Seeds are also available in mini-buckets to suit your prepping needs.
Organic brown flaxseed
One of the world’s oldest crops, the Linum usitatissimum plant from which flaxseed is derived is also one of the most useful. Aside from its seeds and seed oil, the flax plant is also cultivated for its strong fiber, which has been used since ancient times to produce linen. But the most valuable product derived from flax is flaxseed, a superfood loaded with essential nutrients, plant-based protein and omega-3s. [28]
A 1-ounce serving (approx. 3 tablespoons) of organic flaxseed can provide 28% of the DV for fiber, 10% of the DV for protein and high amounts of mono- and polyunsaturated fats – the predominant ones being a-linolenic acid (omega-3), oleic acid (omega-9) and linoleic acid (omega-6). Flaxseed is also an excellent source of calcium, copper, iron, magnesium, manganese, phosphorus, selenium, zinc and vitamins B1, B2, B3, B5, B6 and B9. [29] According to research, flaxseed also contains powerful antioxidants, such as lignans, ferulic acid and p-coumaric acid. [30]
Enjoy the versatility and nutritional goodness of clean, lab-verified flaxseed with Health Ranger Select Organic Brown Flaxseed. Our premium organic brown flaxseeds are one of the richest sources of plant-based protein and omega-3s. They also offer a wealth of other essential nutrients plus potent antioxidants that can support optimal health and wellness. We have carefully selected our growers and tested each production lot for glyphosate and heavy metals for your peace of mind and safety.
Health Ranger Select Organic Brown Flaxseed is also available in mega buckets to suit your prepping needs.
Organic pumpkin seeds
Nutritious pumpkin seeds, also known as pepitas, are the flat, oval-shaped seeds of an annual climber known as the pumpkin plant (Cucurbita pepo). Pumpkin seeds are enclosed in hard, white shells that are usually taken off before they’re sold. That’s why most pumpkin seeds you’ll find in grocery stores are green in color – the natural color of their flesh. But there’s nothing wrong with eating the shells of pumpkin seeds. In fact, it’s highly recommended by health experts.
Roasted pumpkin seeds with their shells on provide 5.2 g of dietary fiber per serving, while shelled seeds only provide 1.8 g. [31] Pumpkin seeds can also give you plenty of protein, iron, magnesium, zinc and omega-3 fatty acids like ALA. Studies show that dietary ALA can be converted by the body (albeit in small amounts) to DHA and EPA – the omega-3s found only in oily fish and other seafood. [32] Pumpkin seeds are also a good source of antioxidant flavonoids. [33]
Packed with dietary fiber, protein, iron and other essential nutrients, Health Ranger Select Organic Pumpkin Seeds are a delicious superfood with a balanced nutrient content. You can eat them raw or roasted or sprinkle them over your favorite salads, breads, pesto dishes and other recipes. Our premium organic pumpkin seeds are vegan, non-GMO, gluten-free, China-free, certified Kosher and organic. They are also lab tested for glyphosate, heavy metals and microbiology.
We also offer a much easier way to incorporate organic pumpkin seeds into your daily diet: Try Groovy Bee® Organic Gluten-free Vegan Plant-based Pumpkin Seed Protein Powder.
Organic hemp seeds
The seeds of the hemp plant (Cannabis sativa) have been used as food since ancient times. Archaeological findings suggest that the ancient Chinese have been consuming hemp seeds and hemp seed oil since long before they learned how to make paper from hemp fiber. In ancient Persia and India, religious texts referred to hemp and its seeds as “Sacred Grass” and the “King of Seeds” because of their usefulness and exceptional qualities, which include their nutritional properties. [34]
A 1-ounce serving (about 3 tablespoons) of raw, hulled hemp seeds can give you 4% of the DV for fiber, 19% of the DV for protein and more than 11 g of healthy polyunsaturated fatty acids. Hemp seeds are also a great source of copper, iron, magnesium, manganese, phosphorus, potassium, zinc and vitamins B1, B2, B3, B6 and B9. [35] According to a study published in the Journal of Agriculture and Food Research, hemp seeds are also rich in antioxidants and other health-supporting components such as bioactive peptides, phenolic compounds, tocopherols (vitamin E), carotenoids and plant sterols. [36]
To help you boost your daily intake of protein and other nutrients, the Health Ranger Store is thrilled to bring you Health Ranger Select Organic Hemp Protein Powder. Made from non-GMO hemp seeds, this finely milled powder is meticulously sourced and contains no fillers, sweeteners or flow agents of any kind. It is also vegan, gluten-free, non-GMO, non-China, certified Kosher and organic, and has been meticulously lab tested for glyphosate, heavy metals and microbiology.
The Health Ranger Store is also offering Health Ranger Select Organic 7 Seed Snack Mix, a potent combination of 7 of the best organic seeds (white sesame, white chia, sunflower, pumpkin, hemp, brown flax and black chia). Made from ultra-clean, high-quality and organic ingredients, the seeds in this delicious snack mix are all carefully chosen for their excellent nutrition and taste. This product is non-GMO, non-China and thoroughly lab tested for glyphosate, heavy metals and microbiology.
*These statements have not been evaluated by the FDA. This product is not intended to treat, cure or diagnose any diseases.
References
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[2] https://www.healthline.com
[3] https://www.mayoclinic.org
[4] https://health.clevelandclinic.org
[5] https://www.livestrong.com
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[9] https://aocs.onlinelibrary.wiley.com
[10] https://www.healthline.com
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[12] https://www.sciencedirect.com
[15] https://houseplantresourcecenter.com
[16] https://www.betterhealth.vic.gov.au
[17] https://www.britannica.com
[18] https://www.nutritionvalue.org
[19] https://www.britannica.com
[21] https://www.nutritionvalue.org
[22] https://www.britannica.com
[23] https://www.sciencedirect.com
[24] https://www.nutritionvalue.org
[25] https://www.health.harvard.edu
[26] https://www.mdpi.com
[27] https://www.nutritionvalue.org
[28] https://www.britannica.com
[29] https://www.nutritionvalue.org
[30] https://www.healthline.com
[32] https://lpi.oregonstate.edu
[33] https://onlinelibrary.wiley.com
[34] https://ministryofhemp.org
[35] https://www.nutritionvalue.org
[36] https://www.sciencedirect.com
