To improve your overall health and well-being, you should eat what’s best for your body. You will want to plan out a diet that can provide you with the right amounts of protein, healthy fat, fiber and calcium. Below are some of the best nuts and grains you can use to revolutionize your diet for 2016!

Chia seeds

Chia seeds are packed with massive amounts of nutrients and every few calories. These seeds are good for both your brain and body. Chia seeds are grown natively in South America and were consumed by the Mayans and Aztecs back in the day. These seeds are also high in antioxidants and will help your body fight the production of free radicals, which contribute to dreaded diseases like cancer. While there are many more reasons to praise chia seeds, you can keep in mind that they also help lower your risk of heart disease and give you all the essential bone nutrients.


Amaranth is considered as a weed in many parts of the world. It is grown and cultivated like a vegetable as well as a grain-like seed for many years. Amaranth has anti-inflammatory properties of peptides. The oils in it also help reduce inflammation and alleviate pain symptoms. Amaranth is much more digestible than other grains and seeds you can find on earth. If you are looking for foods that are rich sources of protein, try including Amaranth into your diet. As a high fiber food, Amaranth is filling and will prevent you from binging on junk foods.

Whole grains

Just like Amaranth, whole grains contain a lot of fiber as well. Not only do whole grains make you feel fuller longer, they help lower LDL, control blood sugar and reduce the risks of colon cancer! Whole grains aid in digestion and are rich in B vitamins such as niacin, riboflavin and thiamin. Bran is a fine example. While not all types of whole grains are rich carriers of calcium, there is a form called teff that does provide some calcium. In fact, one cup of cooked teff provides 123 milligrams of calcium. As you know, calcium is needed to maintain good bone health.


Almonds are extremely high in protein, vitamin E and manganese. What’s more, they are vital defenders against oxidative damage. If you like to snack between meals, Almonds are a good choice. They prevent you from resorting to excessive amounts of sugary treats which could affect your oral health. Just a handful of them, and they will keep you full till your next meal.


Cashews are surprisingly flavorful with hints of a buttery taste. Their greatness does not end here as they rich in nutrients and a good source of iron and zinc. What’s more, an ounce of cashews are enough to make up a quarter of your daily recommended phosphorus intake. If you are on a diet, you should definitely include cashews.


Do you have difficulty falling asleep at night? Try including a quarter cup serving of walnuts daily. They are a rich source of melatonin and helps promote a healthier sleep cycle. Walnuts also contain a good amount of antioxidants and phytonutrients which reduces inflammation levels and help ward off type 2 diabetes. Other notable vitamins and minerals of walnuts include zinc, magnesium, phosphorus and copper.