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Health Benefits of Nuts & Seeds


In the previous blog of the Happy Plate, you have already read, that nuts and seeds are the foods every vegan should include into their diet.

Many of us try to completely avoid nuts because of their calories. Indeed nuts contain lots of calories and fats (unsaturated). However, studies have shown, that people who eat nuts daily are predominantly slim and in a good relationship with their weight.

Tipp: By grabbing a pack of nuts at a grocery store, try to choose raw nuts without salt and oil.

Nuts are amazing source of energy and a perfect snack during the day or after workouts. They are nutritionally rich, contain most of the vitamins and minerals and contribute to your healthy eating. You can add them to your porridge, yogurt, salad, bowl, protein shake, as a topping on pancakes & waffles. Nut butters are also very good options for your sauce, toast topping, smoothie, etc.


  • sources of omega-3 fatty acids

  • loaded with antioxidants

  • high in fiber

  • rich in plant protein

  • reduce your risk of heart attack

  • lower cholesterol

  • help weight loss

  • beneficial for Type 2 Diabetes and Metabolic Syndrome

  • boost your brain health


  • most common food allergens

  • high in calories and should be eaten in moderation

  • can cause gas and bloating

  • choking hazard for small children



Seeds are getting more in trend nowadays and superfoods like chia seeds, flaxseeds and hemp seeds are showing up everywhere in supermarkets and restaurants.

They are good sources of healthy fats, vitamins and minerals, plant-based protein and affect tremendously positive your health in general.


  • extremely nutritious

  • high in fiber

  • reduce blood sugar, cholesterol & blood pressure

  • loaded with antioxidants

  • reduce the risk of cancer

  • great sources of omega-3 fats

  • reduce inflammation & oxidative stress

  • support heart health


  • sunflower seeds are often coated in too much salt

  • flax seeds should be consumed in moderation as in large quantities they could cause diarrhea and can also lead to digestive problems, when consumed without plenty of water.

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