Among the healthiest additions to any diet are organic nuts and seeds. Packed with essential nutrients, these natural powerhouses offer numerous benefits for overall well-being; enhancing heart health, boosting brain function, and acting as a super efficient carrier to help you absorb other foods you team them with.
I also very much like the layers in texture you can add with nuts and seeds to a raw meal such as a salad or yoghurt bowl, as well as to cooked food, to enhance taste but also the experience of your taste buds.
I tell my children constantly how the spectrum of taste and texture is so available to us through nature that it’s a sin to only rely on a few favourite foods over and over.
Here’s a few ways I use nuts and seeds in our house:
crush or mortar pestle one or all of almonds, walnuts, pecans, and hemp seeds through a green salad. I add it in after I’ve dressed the salad and it gives a great texture and a layer of grit which is perfect for your digestive tract.
gently pan toast pepitas and add to guacamole or avo on toast. Bonus points for adding sesame seeds as well.
cashews through any kind of stir fry or asian dish.
crushed peanuts with sliced banana and ice cream for dessert.
linseeds and sunflower seeds mixed through bircher or porridge
These babies are Nutrient-Rich Superfoods
Organic nuts and seeds are rich in vitamins, minerals, protein, fibre, and healthy fats. Unlike conventionally grown varieties, organic options are cultivated without synthetic pesticides, herbicides, or genetically modified organisms (GMOs). This ensures that they retain their full nutritional value without harmful chemical residues.
Some of the most popular organic nuts we sell and use include almonds, walnuts, cashews, pistachios, and Brazil nuts. On the seed side, chia seeds, flaxseeds, sunflower seeds, pumpkin seeds, and sesame seeds are among the most commonly consumed. Each variety brings unique benefits to the you and your family:
Almonds: High in vitamin E, fibre, and healthy monounsaturated fats, almonds help support heart health and glowing skin.
Walnuts: A great source of omega-3 fatty acids, walnuts contribute to improved brain function and reduced inflammation.
Cashews: Packed with magnesium and iron, cashews aid in muscle function and energy production.
Pumpkin Seeds: Loaded with zinc and antioxidants, these seeds support immune function and healthy skin.
Chia Seeds: Rich in fibre, protein, and omega-3s, chia seeds promote digestion and sustained energy levels.
If nothing else, one of the biggest reasons to incorporate organic nuts and seeds into your diet is their wide range of health benefits:
Heart Health
The monounsaturated and polyunsaturated fats found in nuts and seeds help reduce bad cholesterol levels while increasing good cholesterol. Additionally, they contain antioxidants and anti-inflammatory compounds that protect against heart disease. Studies have shown that consuming a handful of nuts daily can lower the risk of cardiovascular issues.
Brain Boosting Properties
Walnuts, flaxseeds, and chia seeds are particularly beneficial for brain function due to their high omega-3 content. These essential fatty acids improve memory, cognitive function, and even help reduce the risk of neurodegenerative diseases.
Weight Management
Although nuts and seeds are calorie-dense, they are also incredibly satisfying. The combination of healthy fats, protein, and fibre promotes satiety, helping to control cravings and prevent overeating.
Improved Digestion
High in fibre, nuts and seeds promote a healthy digestive system by supporting regular bowel movements and feeding beneficial gut bacteria. Flaxseeds and chia seeds are especially known for their role in digestive health due to their mucilage content, which aids in smooth digestion.
Storing Organic Nuts and Seeds
Store them in a cool, dry place, preferably in airtight containers or the refrigerator to maintain freshness and prevent rancidity. We use glass jars and store them in our pantry cupboard as I’m not a fan of anything being too cold but most our customers tell me that the fridge keeps everything fresher. A consideration is also how quickly you might go through them. In our house we move through a 500g bag of nuts/seeds within a couple of weeks so pantry is fine for us. Except our organic almond meal, which is always in glass jar in the fridge. Organic and biodynamic almonds leech oil so if not stored in refrigeration it will make all of the meal a bit rancid and off.
The main take away in all this, is that incorporating organic nuts and seeds into your daily diet is an easy and delicious way to boost overall health. Whether sprinkled on salads, blended into smoothies, or enjoyed as a snack, these nutrient-dense superfoods offer a wide range of benefits. Prioritising organic options ensures that you avoid harmful chemicals while enjoying the purest form of nature’s bounty.
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