I’ve talked about the health benefits of nuts and seeds before, but I’d like to touch on it again and then share a nutty organization tip that’ll make incorporating them into your daily diet a breeze.

First of all, regular consumption of raw nuts reduces the risk of cardiovascular disease and stroke, and lowers LDL (the bad) cholesterol and triglycerides.

Nuts and seeds are also a help with weight management. Despite being high in calories, they’re supportive of weight loss because of their high satiety characteristic. You’ll feel fuller and more satisfied when eating this high-quality plant protein.

And that leads to the next benefit: they’re nutrient dense. They provide essential vitamins and minerals, including magnesium, phosphorus, copper, and vitamin E.

Nuts and seeds also support cognitive health through their mix of healthy fats, antioxidants, and fiber. Walnuts and flax seed offer especially high levels of omega-3 fatty acids.

And then there’s how they improve insulin sensitivity. This help with blood sugar control is a strong protection against diabetes and other chronic illnesses. And there’s lots of research showing they help reduce cancer risk and effectively combat internal inflammation.

Isn’t it amazing how whole foods serve the body so well? All these benefits, and deliciousness too! What a gift.

I also like how they add nice texture to cookies, cakes, muffins, and on the savory side, stir fry. And instead of using expensive and questionable store-bought protein powders in my morning green smoothies, I’ll throw in some whole oats, a small handful of nuts, and a couple tablespoons of sesame seeds instead. 

So my point, we use a LOT of nuts and seeds at our house, so I’ve taken some time to organize my freezer to have a permanent place to store them. You want to always freeze (or at least refrigerate) your nuts and seeds to protect them from going rancid. If stored at room temperature, they’re very susceptible to rancidity because of their high fat content.

This drawer holds jars of pecans, walnuts, almonds, Brazil nuts (the highest known dietary source of selenium), sesame seeds, sunflower seeds, and pumpkin seeds (aka pepitas). All the nuts and seeds are raw, which is best because they retain their natural nutrient profile, including higher levels of antioxidants, vitamins, and healthy fats, which can be damaged or drastically reduced by high-temperature roasting.

I’ll close with one more thought: If you’ve never tried sprinkling raw chopped nuts over your tossed salad, consider it. They add nutrients, and a flavor that compliments veggie flavors well. Plus, they provide a crucial, satisfying crunch which increases the satiety level of your meal.