11/29/2012 08:09 am ET Updated Jan 29, 2013

Benefits of Nuts and Seeds: 7 Winners

While you may have been told to avoid nuts and seeds due to their high fat and caloric content, these tasty gems contain heart-healthy unsaturated fats, and are truly terrific to include in your diet. They contain protein, fiber, and plant stanols, which may help lower cholesterol, and antioxidants including vitamin E.

Research has found that including a serving of nuts (approximately a handful) in your diet may actually prevent weight gain and possibly even promote weight loss, as long as you control total calories. The protein, fiber, and fat in nuts aid in satiety and help you feel full longer, so you may actually end up eating less during the day. Nut eaters have also been shown to have a lower incidence of diabetes when compared to those who rarely ate nuts.

Here are a few nutrition points:

Nuts And Seeds With Major Health Benefits

Tasty Tips

To boost your nutrient intake, sprinkle nuts and seeds on cereal, yogurt or salads; eat them as a snack; or mix them with flour when making muffins or other baked goods.

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