Why Eat Seeds

How nutritious are nuts and seeds? (NZ Heart foundation)

Seeds may be small, but they are packed with nutrients. They provide us with fibre, plant protein and healthy fats – which are all beneficial for heart health.

Each type of seed contains different vitamins (like folate), minerals (like magnesium and calcium) and phytochemicals, which are needed by our bodies in very small amounts but provide protective effects against heart disease.

If you eat a range of nuts and seeds, you’re more likely to benefit from all the different nutrients they can provide.

Types of seeds (NZ Heart foundation)
The nutrients found in seeds are very similar to those in nuts.

  • Seeds include:
  • chia seeds
  • hemp seeds
  • flaxseeds/linseeds
  • poppy seeds
  • pumpkin seeds
  • sesame seeds
  • sunflower seeds.


Are nuts and seeds good for my heart? (NZ Heart foundation)
The evidence shows that eating around 15g nuts and seeds per day decreases the risk of coronary heart disease by around 20% compared with no or low nut and seed intakes. This can be achieved by eating 3-4 small handfuls of nuts and seeds each week. Further heart health benefits are likely if you eat more than this.

Regularly eating nuts and seeds within an overall healthy diet has a small benefit on lowering total and low density lipoprotein (LDL) cholesterol levels. There may also be a small benefit to increasing high density lipoprotein (HDL) cholesterol for those at high risk of cardiovascular disease.

Nuts and seeds are beneficial for all groups in the population including people at high risk of heart disease.


Will I put on weight if I eat nuts and seeds? (NZ Heart foundation)
Although nuts and seeds are high in fat, eating them does not cause weight gain.

In large population studies and clinical trials, higher nut intakes were not associated with greater body weight 6-8. In fact, eating nuts is associated with a lower body weight.

This is likely due to the rich protein, fat and dietary fibre contained in nuts which help people to feel satisfied after a meal or snack and can reduce your overall food intake.

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