Why Seeds and Nuts Are Health-Giving


nuts-and-seedsEating nuts (almonds, brazils, cashews, chestnuts, coconuts, hazels, macadamia nuts, peanuts, pecans, pine nuts, pistachios, walnuts) and seeds (pumpkin, sesame, sunflower) is rather good for our health. They give us calories, vitamins and minerals. Especially they are nutritious for vegetarians and vegans.


Most nuts and seeds contain protein, fat and carbohydrate to a greater or lesser degree, depending on the type. In most seeds the fat is poly- or monounsaturated.

Calorie content

The nutritional value of nuts and seeds makes them a useful part of a vegetarian diet. However, they make a very high calorie snack. For example, a small packet of roasted peanuts contains about 20 g fat which is 300 calories.

Vitamins & minerals

Seeds are high in fibre and may be a good source of minerals, B vitamins and vitamin E, relative to the quantities eaten. For example, 100 g of sesame seeds contains about 600 mg of calcium, but a teaspoon of sesame seeds weighs less than 5g. Milk, at 115 g calcium per 100 g, is easier to include in the diet.

Dishes with nuts and seeds:

Almond Flapjacks

Almond Kisses Recipe

Almond Paste

Apple and almond pudding

Apple and coconut brown betty

Banana Peanut Cake

Brazil nut ring

Brazil Nut Roast Encoute

Cheesy walnut bread

Chestnut Boulettes Recipe

Chestnuts "alla Lucifero" Recipe

Chicken and cashew stir-fry

Chocolate walnut cake

Coffee and walnut gateau with brandy sauce

Country nut loaf

Date and hazelnut pudding

Mushroom and walnut quiche

Nutty vegetable pizza

Plums and Almonds

Walnut fudge

Brown rolls with sesame

Lemon curd and caraway cakes

Bread with sesame or poppy seeds

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