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Nuts and Seeds: The Superfoods Of Weight Loss

Nuts and seeds are an excellent source of food you can add to your nutrition and diet, and to eat as a snack or after a walk or exercise. Nuts and seeds are considered healthy foods to lose weight because they will satisfy your hunger for an extended period of time. They also help to regulate your blood sugar and elimination. However, even though they are considered healthy foods and extremely beneficial to maintaining balanced nutrition and diet, you must consume these superfoods in moderation.

How Much To Eat

The Linus Pauling Institute proposes that you should eat the equivalent of 1 ounce (28 g) of seeds and nuts five times a week. One ounce is equal to 2 tablespoons which equals 1/8 cup.

Health Benefits

Most nuts and seeds contain monounsaturated and polyunsaturated fats, which are a great source of Omega-3 (alpha-linolic acid or ALA) that supports your immune system, brain, and heart, as well as maintains cell structure, skin, and hair. These are considered healthy foods to lose weight since ALA is an essential fat that converts to EPA and DHA. High insulin levels can lessen this conversion, but healthy nuts and seeds can help alleviate the process. Surprisingly, nuts and seeds also contain high amounts of protein, fiber and trace minerals like potassium, calcium, magnesium, iron, selenium, zinc, copper and vitamins like B1, B2, Niacin, Folate, B6, A, E, and K. These provide large amounts of energy to our bodies, making these types of seeds an excellent addition to a person’s well-balanced nutrition and diet.

Roasted vs. Raw

Roasted nuts and seeds contain acrylamides (a chemical produced during the roasting process) and the excessive heat from roasting damages the fats in the nuts. What’s even worse is that this fat becomes oxidized and toxic. To prolong life shelf, most roasted nuts, and seed products also contain preservatives, salt, and flavorings which reduce their nutritional value. To get the full amount of nutrition and health benefits, it is recommended to eat all seeds and nuts raw or to roast your own at home.

The Proper Way To Eat 

If you like roasted nuts and seeds but want to avoid the preservatives and flavorings that transform these healthy foods to lose weight into something potentially toxic, roast your nuts and seeds at home! Follow the below recipe for making your own healthy treat.

  1. Preheat the oven to 150F-170F
  2. Spread the mix of nuts and seeds on a baking sheet
  3. Season mixture with sea salt, paprika, and cumin
  4. Roast for 25 – 40 minutes, shaking the pan one time and checking for doneness
  5. Once complete, bring to room temperature and enjoy

Raw nuts and seeds that are non-GMO and organic are still your best choice to consume. If you are looking to have proper nutrition and diet, consuming a portion of food that is rich in nuts and seeds is part of that plan. Occasionally, people have difficulty digesting nuts. Taking digestive enzymes helps, or soaking nuts and seeds before you consume them can also ease the digestion process so you can be able to eat these healthy foods to lose weight.

Soak Or Sprout Your Nuts And Seeds To Enrich Flavor

There is a way to remove that moisture taste from your raw nuts. To alleviate this, you can soak the nuts overnight. Prolonged soaking (6-8 hours) with 1-2 slices of lemon will reduce phytates in all nuts, seeds, beans, and legumes you use and help ease the digestion of these nuts.

⦁ Do not cover the soaking jar with lids (it may explode)

⦁ After, soaking them for that long, rinse in cold water and enjoy!

Nuts and seeds are an excellent source of food you can add to your nutrition and diet, and to eat as a snack or after a walk or exercise!


Chen is a Functional Nutrition expert consultant,  leading authority on weight management, women’s health and gluten sensitivity. She is a clinician, public speaker, educator and Amazon Best Seller author of “What If Gluten Free Is Not Enough – The Balanced Diet”.

Chen uses Functional Nutrition to help you find answers to the root causes of your illness and address the biochemical imbalances that may trigger your health and weight. She uses cutting edge lab testing and design the nutritional program to your specific needs as an individual. Food, supplements, lifestyle changes will have integrated to bring balance

If you are looking for personalized nutritional support, we highly recommended contacting Mor’s Nutrition & More Wellness Center in Cupertino, California today.


Mor’s Nutrition & More           |             |              408.966.4972

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