Explainer | Why seeds and nuts are good for us, how to eat them, and 5 of the best for weight loss, heart health and more, according to an expert

Nuts and seeds are thought to cause weight gain but the opposite is true, says nutritionist Sandra Carvajal, who explains how they lower cholesterol

We look at why, from peanuts to chia seeds, the protein-rich snacks are best eaten raw, how many to eat, and five of the healthiest to incorporate in your diet

Reading Time:4 minutes

Nuts and seeds are very good for us, and can contribute to weight loss. With the help of a nutritionist, we look at the health benefits of these protein-rich snacks, and how to eat them. Photo: Shutterstock

Published: 4:15am, 24 Jan 2024Updated: 9:13am, 10 Feb 2024

Are you nutty about nuts? Do you know the difference between a nut and a seed? Are all nuts equal? Increasingly we hear how good nuts and seeds are for us, and are urged to add them to salads, smoothies and breakfast cereals. But why?

For starters, a seed is just that: a seed – the start of a plant. Inside seeds is endosperm, a rich source of nutrients for what will be the emergent plant.

Many nuts, including hazelnuts, acorns and chestnuts, are the edible kernels of fruits, (we know – it gets confusing), the flesh of which we discard.

But not all nuts are true nuts: Brazil nuts, almonds and cashews are the seeds of fruits.

Cashews on a tree. Although widely thought of as a nut, the cashew is the seed of a fruit. Photo: Shutterstock

To add to the confusion, peanuts are legumes, which means they are more closely related to peas than to, say, hazelnuts.

Whether a seed, fruit or legume, all these delicious treats are good for us. Hong Kong-based holistic nutritionist Sandra Carvajal gives several reasons why: