Thinking about cleaning out the colon? Adding good fiber can help with that. Eating a handful of nuts and seeds every day is a great way to add not only fiber but good fat into your diet too.

Nuts and seeds can help you lose or maintain weight by satisfying your appetite. They can also stabilize your blood-sugar levels and improve your cholesterol and triglycerides, which may reduce your risk of type 2 diabetes and heart disease. Additional nutrients in nuts and seeds, such as fiber, magnesium, potassium, and vitamin B6, provide added protection against cardiovascular disease.

Walnuts and pumpkin seeds are especially rich in omega-3 fats, which lower inflammation throughout your body. Walnuts and Pumpkin Seeds are a couple of good options for those suffering with arthritis and other inflammatory diseases.

Many nuts and seeds contain magnesium and potassium, which work together to prevent osteoporosis. Magnesium also helps protect against type 2 diabetes, and along with manganese and vitamin B6, may improve PMS symptoms.