A nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell. Examples include almonds, Brazil nuts, cashew nuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts. Although peanuts are legumes, they are considered nuts due to their similar characteristics to other tree nuts.
The nutrient profiles of seeds are very similar to those of nuts. Commonly consumed seeds include pumpkin seeds, flax seeds, sesame seeds, poppy seeds, sunflower seeds, psyllium seeds and chia seeds.
Research has shown that regular nut consumption as part of a healthy diet does not promote weight gain, and can protect against chronic diseases such as heart disease and diabetes. Less is known about the benefits of seeds due to limited research, but they are thought to provide similar health benefits due to similarities in nutrient content.
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