How do you get your fill of protein every day? Some people tend to eat plenty of meat products daily to fill their protein quota. However, there are so many other types of foods you can consume in order to meet the daily requirements for protein. Not only can you consume meat with each meal, but also you can start trying a variety of other foods from nuts to seeds to help get all the protein and nutrients you need for your diet.

Interested in learning more about everything from pecan nuts nutrition to cashew nut benefits to macadamia nut benefits? Keep reading for more information on a plethora of different nuts and seeds.

5 Nuts and Seeds to Consume for Health Benefits

Whether you prefer peanuts or pecans, peanuts and pecan nuts nutrition offer benefits you shouldn’t miss out on. Research from Harvard demonstrates that if you have around two servings of different nuts daily, it can help your body fight off cardiovascular disease, diabetes, and cancer. Here’s a look at five different nuts and seeds.

1. Peanuts

Believe it or not, peanuts are a very popular food throughout the United States. For instance, around 67% of all types of nuts eaten in the United States are in the form of peanuts or peanut butter. Additionally, throughout the United States around 90% of households have a jar of peanut butter in them at any given point in time. Statistics even show that between the years of 2008 and 2014, there were more than 120 million pounds of peanut butter alone consumed by Americans. This could be due to the many uses for peanut butter and also the fact that peanuts have 7.3 grams of protein and 2.4 grams of fiber in them making them a healthy snack.

2. Pecans

When you think of pecans, you may not think of pecan nuts nutrition. Instead the first thing that pops into your head may be a tasty dessert like pecan pies. However, pecans are known for more than just the flavor they add to seasonal sweets. They are also well-known for increasing the amount of antioxidants in your bloodstream. Around 24 hours after consuming pecans, it is noted that pecan nuts nutrition benefits help this occur, according to a study from Loma Linda University in California.

3. Macadamia nuts

There are a variety of health benefits to consuming macadamia nuts in your diet every once in a while. For example, research shows that they contain a good amount of both vitamin B1 and magnesium. Overall, if you have one serving of these nuts that equals around 23% of how much thiamin you need daily and around 58% of the manganese you need. There’s also around 2.3 grams of fiber in a single serving of these nuts, too.

4. Chia seeds

Similar to the pecan nuts nutrition benefits, chia seeds are full of vitamins and nutrients you need daily. What makes up a chia seed is: 6% water, 46% carbs, 34% fat, and 19% protein. Out of the 46% that is carbs, around 83% of that is fiber. When it comes to your daily recommended intake of fiber, that equals a good amount as one serving contains 11 grams.

5. Walnuts

Last, but not least, walnuts are another great option when searching for some healthy nuts and seeds to add to your diet. Not only are around 38% of all walnuts actually grown in the United States, but also there are a variety of studies that demonstrate the health benefits of walnuts. Research has shown that they can improve your brain function when consumed. One study in particular conducted over 8 weeks showed that 64 young adults had improved comprehension when consuming walnuts.

With so many different nuts and seeds to try, it’s easy to find ways to incorporate these healthy and nutritious foods into your diet. You may even see some added benefits whether you’re looking at pecan nuts nutrition or peanut benefits.