10 Nuts and Seeds You Should be Eating

From flax to chia and cashews to almonds, nuts and seeds have long been valued as a good source of protein, but they’re also strong allies in the fight against chronic illnesses such as coronary heart disease, diabetes, and even cancer.

The unsaturated fats in nuts help reduce ‘bad’ cholesterol (LDL) levels while working to increase good cholesterol (HDL), which helps to filter the bad cholesterol out of your body. Studies show that people who regularly eat nuts have a thirty to fifty percent lower risk of heart attack, sudden cardiac death, or cardiovascular disease.

At Sun Basket, we use nuts and seeds in everything from tacos to stir-fries to our signature sauces, and not just because they add a crunch. They’re a triple threat of protein, fiber, and healthy fats, making you feel full faster and giving you a long-lasting boost of energy.

Here are a few of our favorites.

• Almonds are rich in arginine, an amino acid that eases blood flow, and magnesium, which promotes relaxation. Give them a rough chop and toss them in salads, have a handful as a snack, or crush almonds for a crust on baked fish.
• Cashews are often the final bite of crunch for Asian-style dishes, like stir-fries and our Thai Turkey Lettuce Cups, a customer favorite. Both crunchy and creamy, cashews have a richness that other nuts don’t.
• Chia seeds are an excellent source of omega-3 fatty acids. These tiny seeds form a gel when soaked in liquid, making a nutritious (and vegan) thickener for things like chia breakfast pudding and smoothies.
• Flax seeds are anti-inflammatory and full of fiber. Toss them into a smoothie for a nutty flavor and boost of plant-based protein.
• Pecans, walnuts, and hazelnuts are the Sun Basket test kitchen’s go-to nuts for salads. They amp up the protein in a vegetable-heavy meal, while giving a dose of omega-3s, vitamin E, and antioxidants.
• Pine nuts, known as pignoli in Italy, are delicate and buttery. These tiny nuts look like small kernels of corn, are full of magnesium, and are an essential component of Mediterranean cooking.
• Pumpkin seeds, or pepitas in Spanish, are essential for a salty crunch and a rich bite in Latin cooking. You’ll usually find pumpkin seeds in your Sun Basket when you order meals like tacos or chili—our chefs love them as a garnish.
• Sesame seeds are full of protein, calcium, and unsaturated fats. We use them for a toasty crust on fish, as an addition to Asian-inspired sauces, and the black ones as a garnish for a dramatic pop of color. They’re also the star of our Gluten-Free Black Sesame Pound Cake bonus recipe.