What is the Best Way to Consume Nuts and Seeds?


Nuts and seeds are small but packed with protein, fibre, vitamins, and minerals. According to studies, consuming nuts and seeds on a daily basis helps reduce obesity and diabetes. And they also help lower the risk of diabetes by controlling blood sugar. But one should eat them in appropriate quantities (portion size) and adopt the best practices to enjoy the benefits of these superfoods.

If you are wondering how to eat nuts and seeds, here in this blog, you will find everything about it. So, let us start exploring to make the most out of these nutritional powerhouses.

Soaking nuts and seeds

Our grandparents, father, and mother always advise us to soak nuts and seeds overnight before eating them in the morning. And an interesting thing here is that their wisdom aligns remarkably with the science behind the absorption of nutrients within our bodies. Soaking help removes phytic acid, a compound in the nuts and seeds that can obstruct nutrient absorption. So, this practice ensures that our body absorbs all the nutrients in the nuts and seeds. However, the bowl in which you soak should be either made of clay or glass, according to Lavleen Kaur, a nutritionist and dietitian from Tricity.


Since childhood, the benefits of nuts/dried fruits have been ingrained in our brains. Some commonly available nuts are almonds, walnuts, black rains, cashews, and many more. Nuts contain various vitamins, minerals, protein, healthy fibre, and many nutrients that facilitate several functions in the body.


Almonds are incorporated in almost every Indian cuisine, from halwa and kheer to oats, yogurt, and porridge, because almonds provide a range of health benefits. But they should be consumed in a balanced way. A healthy practice for individuals of all age groups is to soak around 4-5 almonds for a day and consume them the next morning. Almonds can help your body get the essential Vitamins E, protein, and magnesium.


Walnuts resemble the human brain; therefore, people in ancient times thought it to be beneficial for the brain. But the benefits of walnuts go beyond the brain; they strengthen bones, skin, and hair. A simple and effective way is to soak a single walnut a day. Incorporating a single walnut into your diet can give you a dose of nutrition that can benefit you in several ways.

Black raisins

Black raisins are rich sources of iron which help prevent and manage diseases such as anemia. They also help in regulating blood pressure, as it contains potassium. Add two soaked black raisins to your daily routine and experience their multiple benefits.


Seeds come from vegetables, flowers, and crops such as pumpkin seeds, sunflower seeds, flax seeds, and many more. Best dietitian in India recommends including these seeds for optimal health. And here is how you should consume them.

Pumpkin seeds

Pumpkin seeds contain iron, fibre, magnesium, and other nutrients, which are good for heart and bone health. They also help control cholesterol and regulate blood pressure, so they are good for cardiovascular health. You can soak a tablespoon of seeds to get the array of health benefits they offer.

Flax seeds

Flax seeds are versatile seeds that are available in both seed and powder forms. They play a vital role in nurturing our body with protein, fibre, and omega-3 fatty acids, and when soaked overnight, they change into gel form. The best is to soak a tablespoon of these seeds overnight and consume them in the morning.

Chia seeds

These small and oval-shaped seeds contain vitamins, minerals, and omega-3 fatty acids. They also transformed into a gel form, like flax seeds, when soaked overnight. A tablespoon of soaked chia seeds is best for improving your overall well-being by supporting a healthy heart, enhancing digestion, and managing weight.

Sunflower seeds

Sunflowers are beautiful flowers that produce seeds of exceptional nutritional value. Sunflower seeds contain magnesium and vitamin E, which are good for heart health, skin, and weight loss. A tablespoon of soaked sunflower seeds can help improve your overall wellness.

Sesame seeds

Sesame seeds are used in several Indian cuisines, such as laddoos, because of their nutritional value. They are rich in calcium and, therefore, help with bones and teeth strengthening. They can be a good alternative for individuals looking for non-dairy sources of calcium.

The key takeaways

At last, soaking nuts and seeds overnight and mindfully consuming them can help you receive their maximum benefits. But if you have any gut issues such as bloating, acidity, or IBS, consult a dietitian or doctor to know whether they suit your digestive system.

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