They are an excellent source of nutrition for vegans and omnivores alike and are linked to positive health outcomes. If you want to know why, keep reading.

How are nuts distinguished from seeds?

It is not always easy to know which is one or the other, or even what each one is for, but we hope that this guide will be useful to you; let's start with the nuts. These are the fruit of a plant that is surrounded by a hard shell. The botanical definition of a walnut implies that this hard shell does not split open to release the seed.

In the culinary and nutrition world, we define foods by their use in recipes and by their nutrient content; that's why we never use the botanical definition of a fruit because that would include nuts, whole grains, and lots of vegetables.

The seeds come from a plant whose purpose is to become a new plant. Again, the culinary definition specifies that the seeds are edible for human consumption.

Your benefits

These foods are an excellent source of essential nutrients and also contain antioxidant and anti-inflammatory compounds, both of which can be beneficial to long-term health.

Studies have found that people who regularly eat nuts and seeds have better heart health, weight control, and lower risk of some cancers than those who don't. Eating nuts and seeds may also be helpful for people with type 2 diabetes.

They are a good source of dietary fiber; they provide good fats, which nourish blood cells and help maintain brain function. They help control cholesterol levels and are rich in trace elements such as selenium, magnesium, copper and zinc, which our body needs.

Why is it important to include them in a vegan diet?

While the nutrients found in nuts and seeds can be beneficial to both vegans and omnivores, they are especially helpful to vegans.

They are excellent sources of plant-based protein, which is why they are often incorporated into plant-based diets very commonly, even as the main ingredient to create alternative products to dairy, such as cream, cheese and non-dairy milks among others. And boy, at Don Zabor we have recipes of this kind that are finger-licking good. You can find them on our blog, of course.

What kind of seeds and nuts should you include in your diet?

There are tons of tasty nuts and seeds that can fit into your everyday life.Some great options for nuts include:

• Almond
• Chestnuts
• Sesame
• Cashnut
• Pistache
• Poppy
• Corn
• Macadamia Nuts
• Rice
• Peanut
• Pumpkin seeds
• Sunflower
• Pecan nut
• Quinoa
• Sprockets
• Nut de Castilla
• Chia
• Flaxseed

How to use them in the kitchen?

As we already mentioned, you can use them to make alternative products to dairy such as vegan cheeses, vegetable milks, cream, yogurt, or make parfaits or oatmeal with chia or flaxseed for a healthy breakfast, to accompany a salad or a pasta; if you have meetings with friends or family, you can make delicious dips with nuts and seeds, or use them to make granola and even as snacks or collations to give energy to your body throughout the day

Do you want to know more about our products? You can find a lot of information and recipes on our blog, plus you can buy them at any Walmart, Superama, Bodega Aurrera, laComer and Alsuper, and at our new online store.