What eggplant reminded me about nutrition last night

Last night, we went to a Japanese restaurant , and I ordered the Nasu Denkasu, it came covered in seeds- it was insane, the sweetness of the miso with the crunch of the seeds…Then I realised we should all be eating more nuts and seeds and I need to remind you how easy it is to add these to your meals, they are some of the most nutrient dense, satisfying foods on the planet.

From glowing skin and a happy gut to steady energy and stronger muscles, these humble wholefoods punch well above their weight.

Here’s why you need to add more nuts and seeds to your life…

1. They’re a Natural Source of Protein

Whether you're eating plant-based or just want a break from heavy meats, nuts and seeds offer an effortless way to increase your protein. Protein is essential for:

• Muscle strength and repair

• Satiety (helping you feel full)

• Blood sugar stability

• Healthy skin, hair, and nails

Some star players:

• Hemp seeds – around 3g of complete protein per 1 tablespoon

• Almonds – ~6g protein per handful

• Pumpkin seeds – ~7g protein per small handful

• Chia seeds – ~3g protein per tablespoon

2. They’re Packed with Fibre (Your Gut Will Love You)

Unlike many animal proteins, nuts and seeds contain plenty of fibre, especially soluble fibre that feeds the good bacteria in your gut. This helps:

• Regulate digestion

• Support a strong immune system

• Improve nutrient absorption

• Keep you fuller for longer

Chia, flax, and hemp seeds are especially high in fibre, making them excellent for both gut and blood sugar health.

3. They Deliver Healthy Fats That Help You Thrive

Nuts and seeds are rich in healthy fats, including omega-3s and monounsaturated fats. These help:

• Reduce inflammation

• Support brain and heart health

• Improve skin elasticity and glow

• Balance hormones

Hemp seeds, in particular, are a rare plant source of both omega-3 and omega-6 fats in a perfectly balanced ratio.

4. They’re Full of Micronutrients Your Body Craves

Nuts and seeds are bursting with:

• Magnesium – for mood, energy, and muscle function

• Zinc – for immunity and skin repair

• Iron – especially in pumpkin and hemp seeds

• Vitamin E – an antioxidant that protects your cells

• Calcium – found in sesame, chia, and almonds

This means they’re not just filling—you’re getting real nourishment in every bite.

5. They’re Incredibly Versatile and Easy to Use

The best part? You don’t need to overhaul your diet. Just sprinkle, spread, stir, or snack:

• Add hemp, chia, or flax seeds to smoothies, porridge, yoghurt, or salads

• Snack on almonds or walnuts between meals

• Spread nut butters on toast, fruit, or rice cakes

• Blend pumpkin or sunflower seeds into dips, pestos, or soups

• Top your dinner with a mix of crushed nuts and seeds for crunch and nutrition

Start Small, Feel the Difference

Nuts and seeds are the kind of everyday superfoods that make healthy eating effortless. By including a variety, you’re giving your body the building blocks it needs to thrive, naturally.

So next time you're looking for a simple upgrade to your meals or snacks, reach for the seeds. Your gut, brain, and energy levels will thank you.