Yes, these foods are all in the same family—they are all seeds.
Grains are the seeds of grasses. Examples include: wheat, corn, oats, and rice
Beans are the seeds of legumes. Examples include: peas, lentils, soybeans, and chickpeas.
Nuts are the seeds of trees. Examples include walnuts, hazelnuts, and pecans.
And seeds are…well…seeds. Examples include sesame seeds, poppy seeds, and sunflower seeds.
Cut any of these things in half and you ‘ll find the same basic structure inside.
Therefore, there is so much confusion about peanuts, cashews, and almonds, which some people struggle to categorize. Is a peanut a nut or a legume? Is quinoa a grain or a seed? Don’t worry—it doesn’t matter—they are all seeds. End of story.
Nuts and seeds make up an important part of a healthy diet. Both types of food help you reach your recommended intake of protein each day, as well as count toward your daily fat allowance. Seeds and nuts benefit your health because they offer key essential nutrients and play a role in disease prevention by keeping you healthy as you age.
Nuts and seeds benefit your health by providing a source of dietary fibre. Fibre is a specialized type of carbohydrate found in plant-based foods. It does not break down as it passes through your digestive tract, and the undigested fibre adds bulk to your stool to promote regular bowel movements. Fibre also helps slow the rate of digestion. This means that sugar from your meal enters your bloodstream slowly, leading to a gradual rise in blood sugar that leaves you feeling energized after you eat.
opt for flax seeds as an excellent source of fibre -- an ounce of the seeds contains a whopping 7.7 grams. An ounce of almonds boosts your fibre intake by 3.5 grams, while sunflower seeds contain 3.1 grams of fibre per ounce. An equivalent a serving of pistachios and pecans offers 2.9 and 2.7 grams, respectively.
You need fat as part of your diet, and eating nuts helps ensure that your fat intake comes from healthy unsaturated fat rather than harmful saturated fat found in meats and other animal products. Walnuts and flax seeds boost your healthy fat intake because they contain alpha-linolenic acid, a type of omega-3 fatty acid. This type of fat helps maintain brain function, nourishes your red blood cells and helps fight excess inflammation. Select English walnuts to boost your omega-3 intake -- each ounce of nuts contains 2.6 grams of omega-3 fatty acids, more than the 1.1 grams required daily for women or 1.6 grams required daily for men, according to the Linus Pauling Institute. Flax seeds also provide a rich source of omega-3s, offering 1.6 grams of the fats in each tablespoon.
A diet rich in nuts and seeds also helps keep you healthy as you age by preventing disease. People who regularly consume nuts tend to weigh less than those who rarely eat nuts, as well as face a lower risk for weight gain in the future. Nuts and seeds both help reduce the levels of inflammation in your body, according to the Linus Pauling Institute, which might reduce your risk of heart disease. Nut consumption also correlates with a reduced risk of type 2 diabetes.
Intake Recommendations and Meal Ideas
The Linus Pauling Institute indicates that you’ll reap the benefits of nuts and seeds if you eat the equivalent of 1 ounce of seeds or nuts five times weekly. Use nuts and seeds to add texture to smoothies or pureed soups -- simply add ground flaxseeds directly to your meal or soak other nuts and seeds until soft and then blend into your food. Make your own flavoured nuts and seeds for snacks by adding spices, such as cinnamon or paprika, to the nuts and then baking until slightly browned. Alternatively, use nuts and seeds as a topping for casseroles, hot or cold cereals, soups, salads or in wraps or sandwiches.