As we continue to look at the 25 healthiest foods to add to our diet in 2025, let’s look at nuts and seeds.
Nuts and seeds definitely have great nutritional value and are a good snack option as a general rule. They are usually a decent source of protein, healthy fats and carbs, magnesium, fiber and other antioxidants and micronutrients.
However, we tend to go way overboard on portion size, creating a higher calorie snack than we intended. A 1-ounce portion is usually enough to give us the nutrients we need while keeping our calorie level where we want it to be. There are quite a few nuts and seeds that are high in oxalate content, something we should all be mindful of. So what are our healthiest options?
Let’s look at pistachios: They have 6 grams of protein per ounce, are a source of healthy fat, low in oxalates and pack a great nutritional punch for our eye health, heart and blood vessel health, blood glucose control, and overall gut and skin health. Pistachios also encourage our body to produce melatonin naturally, which is essential for good quality sleep.
Another great healthy option: pumpkin seeds. The shelled seeds are green and are also called pepitas. They have 8 grams of protein per ounce, are a source of healthy fat, are low in oxalates, but also pack in good micronutrients and antioxidants that can help to reduce inflammation, reduce breast and prostate cancer risk, and help control blood pressure and maintain heart health. Pumpkin seeds have also been shown to improve sperm quality, helping fertility. Also, as a good source of tryptophan and magnesium, pumpkin seeds help us sleep.
By adding a late afternoon or early evening snack of pistachios and pumpkin seeds to our day, we not only get these many nutrient benefits, but we also help promote good quality sleep… an important nightly goal!
