Healthy Nuts and Seeds

Most of us shy away from eating nuts and seeds due to their high calorie content . However, nuts are nutritional powerhouses offering an abundance of health benefits. Nuts and seeds are high in protein, contain “good’ fats and are loaded with essential minerals and nutrients.

Whether roasted, raw or creamed as butter, nuts and seeds make a great mid­day snack to fend off your hunger until dinner. Read on to learn about a few nuts and seeds that you can enjoy to optimize your nutritional intake.


Almonds are a great source of vitamin E, copper, and magnesium, protein and unsaturated fats (good fats). Studies have proven they help to lower LDL cholesterol (the bad kind) and protect heart health.

Brazil Nuts

Brazil nuts (really a seed not a nut) are rich in selenium (high antioxidants properties), magnesium, phosphorus, thiamine, and zinc.


Cashews offer a creamy delicious flavor making them a great choice for nut butter. Cashews supply a high level of copper, a mineral essential for brain, heart and muscular function.

Pumpkin Seeds

Pumpkin seeds are packed with protein, fiber, magnesium and other essential nutrients that help to regulate metabolism. Pumpkin seeds are high in iron and zinc providing immune boosting properties.


Walnuts are packed with essential unsaturated fats, antioxidants and phytosterols (help to combat cholesterol) making them a strong player in helping to reduce the risk of cancer, depression and type 2 diabetes.


Flaxseeds, rich in omega­3 fats, are powerhouse seeds that help to lower blood pressure and LDL cholesterol. Make sure to eat ground flaxseed for better absorption.

A great way to receive all the health benefits provided by the nuts and seeds listed above are to mix the nuts and seeds together with dried fruit, like raisins, cherries, cranberries, prunes, and dates. Sprinkle on oatmeal, yogurt, salads, or grab a handful for a snack.

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