Healthy fats are essential to creating a well-balanced diet. Healthy fats aid in the absorption of fat-soluble vitamins in the body. Fats contain more calories than any other macro because of this we are typically told to limit fat intake. But actually, fats also take longer to digest which means healthy fats give you long-term energy. So, if you’re trying to limit your calorie intake then the healthy fats you get from nuts and seeds might just be the thing you need.
Besides healthy fats, these nuts and seeds are a great source of Omega 3 and thus aid brain function. Most of these healthy nuts and seeds contain a decent amount of protein along with dietary fiber. This makes them great for your metabolism, weight loss, and immunity.
Here’s a list of healthy nuts and seeds you must include in your diet.
Healthy Nuts you must include in your diet
I eat walnuts as a part of my pre-workout meal. Walnuts are filled with healthy fats that can give you lasting energy and empower your workouts to a whole new level. 30g of walnuts will give you a whopping 22g of healthy fats and 5g of protein. This makes walnut a high-fat healthy pre-workout option. You can also add walnuts to your cakes or even to your overnight oats.
These walnuts are sourced directly from California USA. I can swear by the consistent quality of these walnuts. This is why I like buying these in bulk. This option of buying 800g at once will save you a good amount of money. Also, these almonds keep running out of Amazon inventory because of high demand. That’s why it’s always great to buy these in bulk while you can.
Almonds are popular in India as a brain booster. And it’s not a lie that Almonds can improve your brain function because of the high concentration of Omega 3 in them. 30g of almonds provide you with 15g of healthy fats and 6g of protein. This makes Almonds a great choice to add to your smoothies, cakes, or any other food that’s typically sweet. I like to roast a few almonds and eat them before going for workouts.
Talking of California almonds we cannot miss out on these premium almonds by Sattva Life. These almonds are packed and shipped with utmost care for hygiene and safety. Most of the almond butter and almond milk companies source their almonds from California. It’s a good fit for Vegans looking for cruelty-free and hygienic products.
Best Peanut Butter in India
The Butternut Co. brings to you peanut butter made with 100% dry roasted peanuts. You can get up to 5g of protein per serving with about 8g of healthy fats. It doesn’t contain any added preservatives, sugar, or even salt. This makes The Butternut Co. Peanut Butter your perfect weight loss partner.
This peanut butter is made with 100% peanuts and it’s super tasty It doesn’t have any added sugar, oil, or preservatives. It is Non-GMO and gluten-free so if you’re on a no-gluten diet then this should be on your list. Every serving will give you about 10g of protein and 15g grams of healthy fats only from peanuts.
I’m a big proponent of the idea that the best diet is the one that nourishes your soul and body. This means that you must like the taste of the food you’re eating to eat it consistently. That’s where this chocolate-flavored and smooth peanut butter can help you a lot. It gives you 8g of protein and 16g of fats per serving. You can use it as a spread over your rotis or bread. I like adding this to my oatmeal as well.
When it comes to protein and healthy fats, MuscleBlaze has something for everybody. This peanut butter by MuscleBlaze is one of the highest protein-rich peanut butter on the market. It gives you 27g of protein with 12g of healthy fats. The mix of peanuts and whey makes it a good source of both protein and healthy fats.
I love this crunchy variant of Pintola Peanut Butter and I always have it at home. It gives you 10g of protein and 16g of healthy fats per serving. It’s totally organic and made in India. There’s no added salt or sugar which makes it a good option while I’m trying to do fat loss. This peanut butter can take your morning breakfast and evening shakes to a whole new level.
Healthy Seeds you can’t miss out on
These premium raw chia seeds are among the finest you can find online. About 2 tbs of chia seeds will give you 10g of healthy fats and 6g of protein. The point of including chia seeds in your diet is that these can easily become toppings over most of your foods. And you can carry some seeds with you as munchies everywhere you go.
Black sesame seeds have been a part of Indian cuisine for many reasons. These seeds are filled with lots of healthy fats and some amount of protein. One serving of these seeds will give you about 6g of protein and 15g of healthy fats. Sesame seeds are included in various traditional sweet preparations like Tilgud in Maharashtra. The dietary fiber in these seeds makes them an excellent healthy munchie. Nothing matches sesame seeds as a topping on your bread and oatmeal.
Pumpkin seeds come with a plethora of benefits that your body and brain will thank you for. Pumpkin seeds give you 6g of both healthy fats and protein per 30g of serving. You can get different micronutrients like iron, selenium, calcium, b vitamins, beta-carotene, etc. from pumpkin seeds. Pumpkin seeds are great for your heart health and the dietary fiber in them will aid the growth of gut bacteria and thus boost immunity.
All seeds have distinct flavors and qualities but a seed mix brings you the goodness and benefits of all these at once. One serving of this seed mix can give you a good 8g of protein with lots of healthy fats from various sources. This seed mix can add a colorful taste to your salads and other foods. It’s a great combination of chia seeds, pumpkin seeds, watermelon seeds, flax seeds, sunflower seeds, and sesame seeds along with soynuts.
This 100% Vegan Chia Seeds option is great for those looking to add more natural healthy fats to their diet. Freshly sourced and hygienically packaged by By Nature,, this Chia seed option can reduce your dependence on eggs as a source of Omega 3. As Vegans don’t eat eggs, there’s a chance of them missing out on essential Omega 3 which can be fulfilled by these Chia Seeds.
I’m a fan of True Elements because of their great packing which makes it easy to use healthy seeds on a daily basis. This prebiotic-rich chia seed option can help with your digestion and immunity, while simultaneously empowering your brain health. You can include these in your diet as munchies, snacks, or toppings.
Talking of pumpkin seeds, we cannot miss out on this option. Amazon Brand products are more cost-effective yet high quality. This pumpkin seed option has great reviews and many people swear by its benefits. If you’re buying healthy seeds for the first time then this can ba good option to go with.
Sunflower seeds are among the healthiest seeds. 30g of sunflower seeds contain 7g of protein and a whopping 16g of healthy fats. This makes sunflower seeds a superfood that you shouldn’t miss out on. Sunflower seeds will give you benefits of unrefined sunflower oil which is lost during processing.
Flax seeds are an all-time favorite of fitness coaches and weight watchers. Flax seeds are a rich source of magnesium and very low in calories. These flax seeds are Non-GMO and gluten-free. I use flaxseed flour in many things I cook at home from roti to bread. Flax seeds should definitely be a part of your diet.