Nuts and Seeds List, Health Benefits, Differences

Nuts and seeds remain one of the most mobile and natural dry food available to humankind. For those who have switched to a strictly vegetarian diet, the addition of these foods can help provide the body with a dense amount of protein.

Mostly found in solid form or enclosed in a shell, nuts, and seeds both can be taken in various types; ranging from roasting to raw consumption.

However, in 2007, the FDA made it compulsory to pasteurize nuts and seeds before distributing them in the market. But, it hasn't stopped people from savoring the raw taste of organic seeds.

Varieties of consumable nuts and seeds (Photo: msn.com)

Interestingly though, many consumers find themselves confused when it comes to differentiating between nuts and fruits. Most of the people will be quick to point out cashews as nuts. But in fact, it is a seed produced from its respective fruits.

Not that the categorization matters much unless you are a seller with your business on the line. As long as you are consuming it, it shall suffice after all. Still, it never hurts to gain a few insight on things we consume from time to time.

Differences And List Of Seeds & Nuts

To put it in simple words, a nut is a one-seeded dry fruit which is found held on to its shell. Only after separating it from the shell, consumers get the final product. Whereas, a seed is a small plant enclosed in a seed coat and is a part of stored food to nourish the plant while it grows.

If you take a look at the seed of pumpkin and compare with a nut, the difference is very apparent, since the seed of pumpkin is enclosed inside another white layer.

Now, that the distinction between these two are clear, let's go through the list of some of the readily available seeds & nuts.

Nuts and seeds are distinct from one another (Photo: liverampup.com)

1. Walnuts: It has the reputation of being one of the most well-recognized nuts. Mostly found in hot climates, it is composed of a hard shell outside with a soft texture inside. If you find yourself wondering why it gives a slightly bitter taste, it's because of the compound called Ellagitannins present in it.

2. Cashews: Native to Brazil, cashews are commonly used to make vegan desserts like icecream. Since it contains more starch in comparison to other nuts, cashews are mostly used as a thickening agent. But, be cautious as overeating cashews can lead to the formation of mucus.

3.Almonds: Originally grown in Iran and countries of Central Asia, it is rich in nutrients such as calcium, protein, and fiber. As of today, the United States is the largest producer of almond as it produces about 80% of the world's almonds.

4.Sesame Seeds: Mostly used in dressings of desserts, this type of seed is native to various parts of Africa. About one ounce of sesame contains 160 calories, and like almonds, it is packed with protein.

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5. Pumpkin Seeds: Also known as Pepitas, these seeds are very beneficial in preventing prostate carcinoma. Since pumpkin seeds are rich in zinc, it provides the prostate gland's soft tissues with the required quantity of the chemical.

Benefits Of Consuming Seeds & Nuts

Every seeds and nut have several different benefits from each other. Nuts are packed with a high level of protein, calories, and necessary fats that the body requires for day to day activities.

Walnuts are a healthy source of protein for the human body (Photo: indiamart.com)

Likewise, antioxidants like polyphenols in nuts help to alleviate stress in the body by neutralizing the free radicals and the unstable molecules which can cause cell damage.

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Furthermore, the consumption of seeds and nuts helps in nourishing red blood cells, along with improving brain function. Also, sunflower seeds contain healthful mono and polyunsaturated fats that help in fighting inflammation.

While the seeds and nuts come with their benefits, excessive consumption must be avoided. Overeating of those foods can lead to health problems and must be consumed in moderate amounts.