Eaten in moderation, nuts can be a very precious weight loss tool. Avoid nuts that have been coated with sugar or salt and eat them raw and soaked or dry-roasted to get the best nutritional value. Raw or lightly-roasted is also the best way to eat seeds that can aid your weight loss efforts.

Find out more about the best nuts and seeds for weight loss, and discover what other excellent properties they have, and why they’re an important addition to your diet. Portion control will always be an issue, but eating them in moderation can help with your diet.

1. Cashews

While peanuts can actually contribute to weight gain, cashew nuts have a lower fat content and less calories than most other nuts. They contain mono-unsaturated fats, phosphorus, copper and magnesium. Cashews are high in antioxidants and they can contribute to weight loss or keeping your weight stable if you eat them in moderation, more than 2 times a week.

2. Chia Seeds

They’ve been called a superfood and chia seeds are also among the best nuts and seeds for weight loss. Research hasn’t proven a direct correlation between eating chia seeds and losing weight, but they can have many benefits. One ounce of chia seeds contains 12 grams of carbs, but 11 g are pure fiber. They’re also rich in omega-3 fatty acids.

3. Almonds

While you should definitely count them towards your daily calorie intake, almonds are an excellent snack that can help tie you over between two meals. Rich in protein and healthy mono-unsaturated fat, they have been proven to help with weight loss in overweight adults, according to a 2003 study published in the “Journal of Obesity and Related Metabolic Disorders”.

4. Sesame Seeds

They’re one of the best nuts and seeds for weight loss because of their high protein content, which can be filling, but sesame seeds have another major advantage. They contain phytosterols which reduce cholesterol production. On top of that, they’re also a great source of fiber, vitamin E, magnesium and calcium.

See also: Superfoods You Can Grow at Home

5. Pistachios

According to a study published in the journal “Nutrition” in 2014, pistachios are the best nuts for targeting belly fat. These delicious nuts can help lower cholesterol levels and the healthy fats they contain also affect insulin production, keeping your blood sugar low. That means that you’ll experience less blood sugar spike and crashes, which are generally followed by high-carb snacks.

6. Pecans

The Harvard School of Public Health has studied the effects of nuts in relation to weight loss and arrived at the conclusion that eating them can help you lose more weight and keep it off for longer as opposed to eating a low fat diet. Pecans belong with the best nuts and seeds for weight loss, since they help lower “bad” LDL cholesterol and include plenty of vitamins and minerals.

Nuts And Seeds Breakfast

7. Flax Seeds

Just like chia seeds, flax seeds can be added to your diet in a wide variety of ways, from smoothies to salads and soups. With plenty of fiber and omega-3 fatty acids, flax seeds can help you lose weight, particularly if you add an ounce (two tablespoons) to your daily diet.

8. Mediterranean Pine Nuts

Pignolias, more commonly know as Mediterranean Pine Nuts, can help reduce LDL cholesterol, thanks to their high content of mono-unsaturated fatty acids, which include oleic acid. They’re among the best nuts and seeds for weight loss because they contain pinolenic acid, which can help curb your appetite.

9. Hemp Seeds

Packed with protein and rich in antioxidants, hemp seeds contain even more essential fatty acids than flax seeds. They can increase satiety and protect your from overeating, while also delivering healthy doses of iron, magnesium, potassium and zinc. And you never have to worry about THC in hemp seeds.

10. Pumpkin Seeds

Definitely one of the best nuts and seeds for weight loss, pumpkin seeds should be always lightly roasted by yourself. Store bought roasted seeds can be covered in potassium bromate, which can reduce with iodine absorption by the thyroid, and lead to depression. With more zinc than other seeds, pumpkin seeds are a fat burning superfood.