The 5 Recommended Nuts and Seeds For Weight Watchers

Many nutritionist tend to think of nuts as snack foods, but they are much more nourishing than that. Seeds and nuts deserve a place in our daily meals. Seeds and nuts grow all over the world and are very versatile in cooking. Their reputation has been transformed in recent years from high-fat villains to nutritional heroes. These fat-rich delights, once considered a no-no when trying to lose weight, have now been recognized as weight loss aids when eaten in moderation and in place of other fatty foods. The majority of their fat is the healthy unsaturated kind, with well-known cholesterol lowering, heart-healthy benefits. Seeds and nuts offer vitamin E, B1, B2, B6, pantothenic acid, and folate. They also provide calcium, iron, magnesium, and phosphorus. They are rich in the trace minerals zinc, manganese, copper, and selenium, all of which help defend our bodies against oxidative damage. This article reveals the top, recommended weight watchers nuts and seeds with the nutritional values, smartpoints and benefits of each of them.

Top 5 recommended nuts and seeds for weight watchers

The 5 Recommended Nuts and Seeds are:

  • Sunflower Seeds
  • Flax seeds
  • Walnuts
  • Almonds
  • Groundnuts and Peanuts
I will now elaborate on each nut or seed and also reveal their nutritional values and health benefits.

Sunflower Seeds

sun flower seeds
Sunflower seeds come from the familiar, large, daisy-like flower of the sunflower plant, which can grow as tall as 10 feet. Native Americans used the seeds as a snack, pounded them into meal, cooked them as a mash, and used them to make bread. Around 1500, Spanish explorers took the plants to Europe. By the 18th century, it was discovered that the seeds were valuable for their oil. The Russians remain the world’s top producer of the seeds to this day.

Read: How to Overcome Weight Loss Plateau
See: 7 Medically Proven Foods That Damage The Liver And Kidney

Nutritional Values of Sunflower Seed

Serving size: ¼ cup
  • Dietary Fiber = 3 g
  • Calories = 204
  • Total fat = 18 g
  • Saturated fat = 2 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 3 mg
  • Potassium = 226 mg
  • Total Carbohydrate = 7 g
  • Sugars = 1 g
  • Protein = 7 g

Health Benefits of Sunflower Seed

  • It is an outstanding source of E, the antioxidant vitamin
  • Sunflower seeds alleviate severity and frequency of hot flashes in menopausal women
  • Its phytosterol content helps to lower blood cholesterol levels
  • It reduce risk of colon cancer

Flax seeds

Flax seeds
Flax fiber is the source of linen, and other parts of the plant are used to make fabric, dye, paper, medicines, fishing nets, and soap. Charlemagne made flax popular in European culture. Impressed with its versatility, he passed laws requiring its cultivation and consumption. Canada is currently the leading producer of flaxseeds in the world, followed by China, India, and the United States. Nearly 100% of the U.S. crop is raised in North Dakota, South Dakota, and Minnesota. 

Nutritional Values of Flax seeds

Serving size: 2 tbsp.
  • Dietary Fiber = 6 g
  • Calories = 110
  • Total fat = 9 g
  • Saturated fat = 1 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 6 mg
  • Potassium = 167 mg
  • Total Carbohydrate = 6 g
  • Sugars = 0 g
  • Protein = 4 g

Health Benefits of Flax seeds

  • Flax seed reduces attention deficit hyperactivity disorder (ADHD) by protecting neurons
  • It is a rich source of omega-3 fat, which provides protection from cognitive decline and depression
  • It decreases severity of autoimmune diseases and promotes bone health
  • The decreases severity of autoimmune diseases and promotes bone health


Franciscan monks planted walnuts in California in the 18th century, where the mild climate and fertile soil provided ideal growing conditions. California now provides 99% of the United States and 67% of the world’s supply of walnuts. The walnut’s botanical name, Juglans regia, comes from the Romans and means the royal acorn of Jupiter. The Afghani word for walnut is charmarghz or four brains because of the unique shape of the walnut kernel. Walnut trees can live for 250 years.

See: The 5 Recommended Beans for Weight Watchers

Nutritional Values of Walnuts

Serving size: 1 oz. (14 halves)
  • Dietary Fiber = 2 g
  • Calories = 185
  • Total fat = 18 g
  • Saturated fat = 2 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 1 mg
  • Potassium = 125 mg
  • Total carbohydrate = 4 g
  • Sugars = 1 g
  • Protein = 4 g

Health Benefits of Walnuts

  • Walnuts contain 16 polyphenols, therefore they have the highest antioxidant content among all tree nuts
  • The ellagic acid strengthens the immune system and helps prevent breast and prostate cancer in men.
  • Walnut’s high levels of amino acid L-arginine help control hypertension
  • The omega-3 fatty acids contents in walnuts protect against rheumatoid arthritis, lupus, eczema, and psoriasis


almond seed
The almond is actually the seed of the fruit of the almond tree and is related to the other stone fruits like peaches, apricots, and plums. Almonds are mentioned 10 times in the Bible, beginning in the book of Genesis. California is the only state that produces almonds. With its soft texture, mild flavor, and light color, the almond can be eaten raw or toasted. When pressed, it yields a nutritious, delicately flavored almond milk, a delightful alternative to cow’s milk. 

Nutritional Values of Almonds

Serving size: 1 oz. (23)
  • Dietary Fiber = 4 g
  • Calories = 163
  • Total fat = 14 g
  • Saturated fat = 1 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 0 mg
  • Potassium = 200 mg
  • Total carbohydrate = 6 g
  • Sugars = 1 g
  • 64 Protein = 6 g

Health Benefits of Almonds

  • Almond seed is a good source of vitamin B2 (riboflavin), niacin, folate, potassium, other minerals
  • It is rated the highest of all nuts in fiber content; 4 grams per ounce
  • Almond seed lowers risk of diabetes and heart disease by moderating insulin spikes
  • The seed contains calcium which is good for bones, muscles, nerve function, blood pressure, immune defenses

Groundnuts and Peanuts

Peanuts are made with groundnut. They are not true nuts but legumes, like peas and beans. In 1870, P.T. Barnum began offering roasted peanuts in his circus as a snack food. Soon they began showing up in ballparks and movie theaters. Botanist George Washington Carver researched peanuts at Tuskegee Institute in Alabama, where he developed hundreds of uses for the peanut, including cosmetics, dyes, paints, plastics, gasoline, and nitroglycerin. 

Nutritional Values of Groundnuts and Peanuts

Serving size: 1 oz. (28)
  • Dietary Fiber = 2 g
  • Calories =166
  • Total fat = 14 g
  • Saturated fat = 2 g
  • Trans fat = 0 g
  • Cholesterol = 0 mg
  • Sodium = 2 mg
  • Potassium = 187 mg
  • Total carbohydrate = 6 g
  • Sugars = 1 g
  • 66 Protein = 7 g

Health Benefits of Groundnuts and Peanuts

  • Peanut is a rich source of cholesterol-lowering plant sterols
  • It is a good source of niacin, which lowers risk of Alzheimer’s disease
  • Peanut contains high mono-unsaturated fat; good for reducing body fat
  • Significant resveratrol content in peanuts cuts risk of cardiovascular disease
I have clearly explained 5 top nuts and seeds recommended for weight watchers. Try out the ones available in your locality.

See Also: How To Maintain Your Calorie Intake When Dining Out With Friends

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