Breakfast is one of the biggest meals of the day and what you eat during the morning time matters the most. Of the several breakfast options, nuts and seeds are the best, easy to incorporate and are hassle free. Just a handful of these nuts and seeds can do wonders and make you feel satiated.
Nuts and seeds are nutritional powerhouses that offer numerous health benefits when included in your breakfast.
“An intake of 28 g/d nuts reduces heart disease, cancer risk”
A 2022 study published in Advances in Nutrition journal, eating 28 grams of nuts daily was associated with a reduction of cardiovascular disease (including coronary heart disease incidence and mortality, atrial fibrillation, and stroke mortality), cancer deaths, and all-cause mortality. Nut consumption was also inversely associated with mortality from respiratory diseases, infectious diseases, and diabetes, the study found.
These are nutrient and energy dense
One of the most important and convincing reasons to include nuts and seeds in the breakfast diet is that they are high in nutrient and energy density. These tiny foods are loaded with nutrients and with just a handful, these meet the nutritional requirement of the body for many nutrients.
Nuts and seeds are loaded with healthy fats, including monounsaturated and polyunsaturated fats, which provide a steady source of energy throughout the day. Unlike refined carbohydrates that cause blood sugar spikes and crashes, the fats in nuts and seeds help maintain stable blood sugar levels, keeping you energized and focused.
Almonds, walnuts, flaxseeds, and chia seeds, in particular, are rich in omega-3 and omega-6 fatty acids that support brain function and cardiovascular health. Starting your day with these nutrient-dense foods ensures that you stay full for longer and avoid mid-morning energy slumps.
These are loaded with protein
Protein is an essential macronutrient that plays a crucial role in muscle growth, tissue repair, and overall body function. Including nuts and seeds in your breakfast provides a plant-based source of protein that keeps you full and satisfied.
Almonds, peanuts, pumpkin seeds, and sunflower seeds are excellent sources of protein, making them ideal for people who lead an active lifestyle. Protein-rich breakfasts have been shown to reduce cravings and prevent overeating later in the day, supporting weight management goals.
They have enough fiber to support digestion
A fiber-rich breakfast is key to maintaining a healthy digestive system, and nuts and seeds are among the best natural sources of dietary fiber. Fiber aids digestion by promoting regular bowel movements and preventing constipation. It also acts as a prebiotic, feeding the beneficial gut bacteria that support overall gut health. Chia seeds and flaxseeds are particularly high in soluble fiber, which forms a gel-like consistency in the digestive tract, slowing down digestion and keeping you full longer. Including these foods in your breakfast can help regulate blood sugar levels and promote a healthy gut microbiome.
Your search for micronutrients stops here
Nuts and seeds are powerhouse foods that provide a wide range of essential vitamins and minerals needed for overall health. They are rich in magnesium, zinc, iron, calcium, and B vitamins, which play vital roles in energy production, bone health, and immune function. For example, almonds and sesame seeds are excellent sources of calcium, which supports strong bones and teeth. Pumpkin seeds are loaded with magnesium, an important mineral for nerve function and muscle relaxation. Starting your day with a nutrient-packed breakfast ensures that your body gets the necessary micronutrients to function optimally.
If weight loss is your plan, nuts and seeds are a must
If you’re looking to maintain or lose weight, nuts and seeds can be a valuable addition to your breakfast. Their combination of protein, healthy fats, and fiber helps control hunger and reduces unnecessary snacking throughout the day. Studies have shown that people who include nuts in their diet tend to have better weight management compared to those who avoid them. While nuts and seeds are calorie-dense, their ability to promote satiety means you are less likely to overeat. Just a handful of mixed nuts or a tablespoon of seeds can keep you full and satisfied for hours.
How to add nuts and seeds to diet
- Sprinkle a handful of chopped almonds, walnuts, or cashews over your oatmeal or yogurt.
- Blend flaxseeds or chia seeds into smoothies for an extra boost of fiber and omega-3s.
- Mix a variety of nuts and seeds into homemade granola or muesli.
- Spread almond or peanut butter on whole-grain toast or add it to your porridge.
- Make a nut and seed trail mix for a convenient and nutritious breakfast on the go.