7 Nutrient-Rich Nuts and Seeds for Easing Winter Chills

Assorted mixed nuts, peanuts, almonds, walnuts, and sesame seeds.

Next time you want a healthy snack, reach for nuts and seeds! (Image: Milenie via Dreamstime)

It is often hard to zero in on healthy snacks that bring you nutrients and help you stay in shape during the winter months. Moreover, people lack the time to prepare healthy snacks daily, while juggling their jobs and doing domestic chores. If you are in the same situation and want relief from gorging on calorie-heavy junk foods for snacking, there is a way out — nuts and seeds!

Why choose nuts and seeds for snaking?

There are many benefits of choosing nuts and seeds as snacks. 

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  • Nuts and seeds are lightweight and easy to store and carry. Most nuts have a long shelf life and so you can store and carry them without worrying about perishing.
  • Nuts and seeds can be consumed in many ways. You can chew on them for light snacking or mix these with fruits and salads. You can also use nuts in baking and making sandwiches.
  • Nuts and seeds do not contain artificial sugar and colors. 
  • Nuts and seeds are rich in healthy fats, fiber, and protein. 

7 nuts and seeds you can consume without woes

1. Almonds

Almonds come with many nutrients including protein, vitamin E, magnesium, copper, and, manganese. Research has shown almonds are also enriched with antioxidants. Eating almonds daily can help you stave off cholesterol and your blood sugar level stays within limits. It is also a proven immunity booster. 

2. Pistachios

These nuts are tasty and the flavor is also enticing. They are often used to make ice cream desserts and sweets. These nuts are loaded with nutrients — like Vitamin B6, copper, manganese, and potassium — and you also get a fair amount of carbs and protein in these nuts. You also get a good dose of antioxidants in pistachios. Studies have shown its consumption may aid in lowering blood pressure and cholesterol.

Almonds in a bowl and on table.
Almonds come with many nutrients including protein, Vitamin E, magnesium, copper, and manganese. (Image: via Pixabay)

3. Cashews

This cream collared nuts with a curvy shape are delicious and the mild flavor works in its favor. Cashews are used in cakes and pastries but you can also grind them and add them to smoothies. They contain healthy monounsaturated fatty acids. Cashew nuts are also replete with minerals and antioxidants. Eating these nuts boosts the level of thermogenesis in the body, helping you stay warm in those cold winter months. 

4. Peanuts

Peanuts can be classified as legumes, in finer analysis but they are ideal as snacks and the health benefits are too big to overlook. You get plenty of vitamins and minerals in peanuts and the antioxidant quotient is also generous. Eating peanuts can be useful in staving off cardiovascular diseases and keeping cholesterol at bay. You also get a big dose of protein and fiber in peanuts. 

5. Sesame seeds

Whether you pick white or black, sesame seeds taste yummy and you can consume them in so many ways. Most people use them in making salads, snacks, desserts, etc. These seeds are replete with antioxidants and minerals. Eating these seeds helps in controlling cardiovascular and respiratory health. 

Peanuts in the shell sitting on a wooden surface.
Peanuts can be classified as legumes, in finer analysis but they are ideal as snacks and the health benefits are too big to overlook. (Image: Kguzel via Dreamstime)

6. Pumpkin seeds

Pumpkin seeds are not as common as other seeds but the health benefits are immense. These seeds contain key minerals like phosphorus, manganese, potassium, magnesium, zinc, and copper. Eating pumpkin seeds help in fighting the formation of kidney stones and anemia. Several studies have shown it is good for staving off certain types of prostate disorders. Of course, it is good for staying warm in a chilling climate. 

7. Walnuts

If you want to eat food rich in antioxidants then this nut is a good choice. It is also a great source of Omega 3 fatty acids and vegetarians can rely on this for the supply of that nutrient. Walnuts have robust anti-inflammatory properties as well. Eating this nut helps in keeping your skin well hydrated. They can be used in baking or you may also add walnuts to salads. 

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