What is the point of integrating oilseeds into our daily diet?

Oilseeds occupy an increasingly important place on our plates. Rich in nutrients, easy to consume and natural (very) tasty, they are equally suitable for meals and snacks. In this article, discover their nutritional assets, their health benefits, and my little tips to simply integrate them into your daily life.

Oilseeds, what are they?

Oilseeds refer to a set of plant foods naturally rich in lipids from which oil can be extracted. They mainly group three major families: oleaginous fruits, nuts, and oilseed. I am going to talk to you about nuts and oilseeds!

Among the nuts, we find notably almonds, walnuts (from Grenoble, cashew, Brazil, or even Macadamia and Pecan...), hazelnuts, or even pistachios.

Oilseeds, on the other hand, include sunflower, sesame, squash, flax, poppy or chia seeds, etc.

These foods can be consumed in different forms: whole, crushed, in purees (like almond or peanut puree...), in powder or even in the form of vegetable oils. These are really very versatile, practical foods that fit very easily into our daily diet. And these are real nutritional nuggets!

A concentrate of essential nutrients

Rich in good lipids

Oilseeds are mainly composed of unsaturated fatty acids (monounsaturated and polyunsaturated). Some, such as flax seeds, chia or even walnuts, are excellent sources of vegetable-based omegas. These fatty acids play a key role in supporting cardiovascular health, protecting cell membranes, as well as regulating blood lipids: particularly by helping to reduce LDL-cholesterol, and prevent atheroma plaque deposition, a risk factor for atherosclerosis.

A source of plant protein

Oilseeds are a source of lipids, yes, but not only that! It is also an excellent source of plant-based protein, which makes it a great ally in a vegetarian/vegan diet, or simply to increase your daily protein intake.

On the other hand, like most vegetable protein sources, they do not provide all the essential amino acids. No worries however, because if they are integrated into a balanced and varied diet, with legumes, cereals, etc., we can totally guarantee a complete protein profile throughout the day!

An additional fiber intake

Oilseeds are also interesting because of their fiber content, especially for the complete, unprimed versions. You may already know it, but fibers have many essential roles in our body:

• They promote satiety: which can help regulate appetite and limit unwanted weight gain.

• They participate in the proper functioning of intestinal transit: by supporting digestion, they allow to regulate transit.

• They also have a moderating effect on blood sugar: they help slow the absorption of carbohydrates, and avoid blood sugar spikes after meals. This allows in particular to regulate fatigue strokes and cravings during the day!

• They pamper our intestinal microbiota: certain fibers act as prebiotics, and nourish the bacteria of our microbiota!

A cocktail of vitamins and minerals

Oilseeds are true concentrates of micronutrients, which contribute to the proper functioning of our body on a daily basis.

They are an excellent source of vitamin E, a powerful antioxidant that helps protect cells against oxidative stress. There are also vitamins of group B, including vitamin B9, important for the formation of red blood cells and cell renewal. On the side of minerals, they also offer a lot of diversity: magnesium, potassium, phosphorus, zinc, iron, copper or even selenium... essential for proper muscle, nervous, immune function or even for energy production.

Each oilseed brings its share of diversity in vitamins and minerals, which means that the more we vary our sources, the better! Indeed, almonds are interesting for example due to their magnesium content, while Brazil nuts are interesting for their selenium contribution. The important thing here is to vary as much as possible, in order to bring a diversity of vitamins and minerals to our body.

Recommendations of the ANSES

The ANSES (National Agency for Health Security of Food, Environment and Work) recommends a daily consumption of oilseeds, up to a handful per day (about 30g). We will favor unsalted, unroasted oilseeds and try to vary them as much as possible.

These recommendations are part of the PNNS (National Nutrition and Health Program), which encourages a balanced diet including including various sources of unsaturated fatty acids to support cardiovascular health.

How to integrate oilseeds into your diet?

The recommendations are fine, but in practice, how do we do it? How to integrate oilseeds into my daily life in a simple and sustainable way?

On toasts: with oilseed purees

Why not vary from the traditional butter and jam spread to a slice of almond purée, or a banana and peanut butter spread? Oilseed purees (almond, cashew, hazelnut...) are a very good way to integrate oilseeds into the diet. They can be eaten for breakfast, as a snack, with bread, wheat, rice, buckwheat cakes, or even crackers!

In sauces and vinaigrettes: a gourmet twist

Integrating oilseed purees into sauces allows for a creamy and delicious finish. It is also an excellent way to consume oilseeds. One can use these vinaigrette sauces in salads or even in hot dishes!

Directly in the dishes: whole or chopped

Oilseeds fit very well in many preparations: curry, wok, tajine, pilafs, or even in mixed salads... They bring crunch, taste and all the benefits we know about them.

Whole as a snack: a simple and effective option

If we want to go for the simplest things, nothing like a small handful to take as a snack with a fruit and/or a dairy product for example! The oilseeds will allow you to be full all afternoon until the evening meal, and avoid strokes and cravings.

What to remember

In summary, including a handful of oilseeds in your daily diet is an easy and tasty way to benefit from their many nutritional benefits and support your health day after day.

You now have all the keys in hand to integrate oilseeds into your daily diet, so here we go!

Bibliography

ANSES – Ciqual (2025). Base de données Ciqual : composition nutritionnelle des aliments. Consulté le 31 juillet 2025, sur https://ciqual.anses.fr/

Santé publique France (2025). Manger Bouger – Les recommandations nutritionnelles du PNNS. Consulté le 31 juillet 2025, sur https://www.mangerbouger.fr/