The Top 5 Nuts & Seeds for PKD

Nuts and seeds may be tiny, but they are nutrient-rich powerhouses that offer unique health benefits.  What are the best ones for PKD?  This is a question I get asked often so wanted to give you some of my favorites. 

What makes nuts and seeds so healthy?

Nuts and seeds contain a variety of kidney and heart-healthy substances:

• Contain heart-healthy fat, primarily MUFA & PUFA including ALA Omega-3 fats¹
• All nuts contain fiber! Helps with improved gut health²
• Source of plant-based protein
• Rich in Vitamins, notably B Vitamins³
• Rich in Vitamin E, a potent antioxidant 
• Rich in Minerals
• Antioxidant-rich⁴
• Help fight inflammation, contain anti-inflammatory properties⁵

Health Benefits of Nuts and Seeds 

• Help lower LDL cholesterol, when part of a balanced and diverse diet.¹
• Nut consumption is associated with a reduced risk of heart disease.
• Evidence shows a positive influence on HTN and inflammation.¹
• Heart health - nuts & seeds heart disease risk, primarily due to their connection with lowering LDL cholesterol, improved artery function, and reduced inflammation.²

How are Nuts and Seeds Different? 

Nuts are essentially larger seeds that are contained within a hard shell.  Fun fact, coconut is a nut and not a fruit!  Coconuts are the largest nut. Many nuts can be eaten without cooking.

The Top 5 Nuts & Seeds for PKD

*In no particular order

1. Walnuts 

• Help fight free radicals⁶ 
• Help protect cells from oxidation damage⁷ 
• High polyphenol levels⁶
• Rich source of plant-based omega-3 ALA fatty acids
• Good source of Vitamin E⁸
• Natural source of melatonin⁷

Recipe Ideas:

Homemade Walnut Pesto

Creamy Caesar Keto Salad

2. Pecans

• Rich in Vitamin E⁹
• High polyphenol content⁹
• Excellent source of manganese¹⁰
• Good source of copper and thiamin¹⁰

Recipe Ideas:

Savory Roasted Pecans

Arugula, Apple, Cranberry, & Pecan Salad

3. Sunflower Seeds

• Rich in the antioxidants vitamin E, selenium, and quercetin
• Great fiber content¹¹
• Good source of Vitamin B₆, folate, and niacin¹¹
• Very low oxalate¹²

Recipe Ideas:

Sunflower Seed Butter 

Avocado & Tomato Salad with Sunflower Seeds

 4. Pumpkin Seeds

• Also known as "Pepitas"
• Good source of Vitamin E¹³
• A diverse blend of antioxidants
• Excellent source of magnesium¹³
• Good source of magnesium, zinc, and Vitamin K¹³
• You can eat them shelled or unshelled!

Recipe Ideas:

Vegetable Stir Fry, keto-friendly

Sweet Ginger Roasted Pumpkin Seeds, keto-friendly

5. Flax Seeds, ground

• Good source of potassium, calcium, magnesium, iron, Vitamin A¹⁴
• Excellent source of the plant-based omega-3 alpha-linolenic acid (ALA)¹⁴
• Excellent fiber content¹⁴
• Anti-inflammatory properties
• Tip: buy whole flaxseeds and grind as needed, I use a coffee grinder.  Store in the fridge. This keeps them fresh and you get the most benefit!

Recipe Ideas:

Flax Cracker Crisp, keto-friendly

Flax Seed & Yogurt Parfait

What Counts as a Serving?

WIth nuts & seeds, you want to portion smart as a little goes a long way both with benefits but also with calories. While the number of nuts per serving varies by type, a typical serving is 1 oz or about 1/4 cup or a small handful (palm of the hand only).

Happy Eating!

Diana, The PKD Dietitian