In a classic scene from When Harry Meets Sally, Harry eats grapes and spits out the seeds, much to Sally's dismay. With the proven health benefits of antioxidants, maybe Harry should have eaten the grapes whole. As someone who used to avoid nuts and seeds, my perspective has changed over the years.

Celebrities like Miley Cyrus and Jennifer Garner advocate for the health benefits of nuts and seeds. Incorporating these into your diet can improve your mood, sharpen your mind, and prevent chronic diseases. Nuts and seeds are close to being an 'ideal' food due to their omega-3 fatty acids, high protein content, and heart-healthy fats.

Each type of nut offers different nutritional benefits. Peanuts, cashews, almonds, and pistachios are high in protein. Hazelnuts, macadamias, Brazil nuts, and pine nuts are high in saturated fats. Pecans are high in carbohydrates.

Research shows that consuming nuts regularly can have several health benefits:

• Cholesterol: Nuts like almonds, peanuts, pecans, and walnuts can significantly reduce LDL cholesterol levels and improve HDL cholesterol levels.
• Antioxidants: Nuts like almonds and cashews are rich in antioxidants, which can protect cells from damage and reduce the risk of diseases like diabetes and heart disease.
• Weight Management: Contrary to popular belief, eating nuts can actually be beneficial for weight management due to their high protein and fiber content.
• Colon Cancer: Nuts' antioxidant and anti-inflammatory properties may help prevent colon cancer.

While nuts are generally nutritious, it's important to be mindful of how they are prepared. Roasted and salted nuts can be high in sodium, which may increase the risk of heart disease and high blood pressure. It's recommended to choose unsalted nuts, especially if you have underlying health conditions.

Incorporating nuts and seeds into your diet can be as simple as adding them to your porridge, salads, or curries. They make for a healthy and filling snack option that can help curb hunger between meals.

So, next time you feel the need for a snack, consider reaching for a handful of nuts or seeds to reap their delicious taste and numerous health benefits.