Health Benefits of Nuts & Seeds

Whether your vegan, vegetarian, paleo, keto, or whatever it may be, nuts and seeds can be a healthy part of your diet! They are a great source of protein, fats and carbs and contain a lot of important vitamins and minerals. However, it can be a bit overwhelming when you are hitting up the bulk food store and aren't sure which ones you should eat. Here is a breakdown to help you understand the benefits of each.

Nuts Almonds

  • Benefits: Great source of protein and healthy fats. Also contains vitamin E, manganese, copper as well as vitamin B2 and minerals phosphorus and magnesium. Despite being 72% fat they have cholesterol lowering properties

  • Uses: Eat them as a snack (unsalted), add them to salads for an extra crunch or sliced almonds to apparatus and other veggies. Eat a few along with a sugary apple to control your blood sugar!


  • Benefits: Have a lower fat content than other nuts. Also contain high amounts copper and good amounts of magnesium, phosphorus, and manganese.

  • Uses: They can be enjoyed on their own or in a trail mix. I find them especially tasty in stir fry or blended into a creamy sauce.


  • Benefits: Source of omega-3 fatty acids, copper and manganese. Contains anti-cancer benefits and are good for bone health.

  • Uses: Add to salads, oatmeal, trail mix, savoury dishes.

Pine nuts

  • Benefits: Manganese, magnesium, phosphorus, zinc, iron, vitamin E

  • Uses: Most people associate them with pesto sauce however you can toss some on a salad, roasted veggies, or grain bowls.

Brazil nuts

  • Benefits: Great source of selenium which supports immune functions. Also a great source of protein, healthy fats, flavonoids, copper, manganese, magnesium, vitamin E, thiamin

  • Uses: Brazil nuts are also creamy and can be made into sauces but are super easy to add to any trail mix for that extra nutrient boost


  • Benefits: Vitamin B6, thiamin, manganese, copper, magnesium, zinc, phosphorus

  • Uses: I love adding them to dessert recipes but are also great paired with salads.


  • Benefits: Vitamin E, vitamin B6, thiamin, folate, iron, magnesium, phosphorus, zinc, copper, manganese

  • Uses: Blend with almonds to create an almond and hazelnut spread


  • Benefits: Omega -7 monounsaturated fatty acid and essential vitamins and minerals

  • Uses: You can roast them, add them to salads or trail mix or include them in baking recipe

Seeds Pumpkin seeds

  • Benefits: Contains zinc, iron, potassium, manganese, magnesium, vitamin E, copper and is a good source of protein.

  • Uses: Try adding whole to salads, baking recipes, zucchini pasta, and grain bowls

Sunflower seeds

  • Benefits: High vitamin E, and a good source of copper, vitamin B1, manganese, selenium, phosphorus and more.

  • Uses: Sunflower butter is a delicious alternative to your everyday nut butter and tastes great on toast and with fruit.

Sesame Seeds

  • Benefits: Contains copper, manganese, magnesium, calcium, phosphorus, iron, zinc and more!

  • Uses: Add to salads and stir frys. Use tahini in hummus.

Chia seeds

  • Benefits: High levels of fibre, calcium, protein, omega 3 fatty acids.

  • Uses: Can be added to smoothies, puddings and oatmeal. Can soak them in water to create an egg substitute or be made into “overnight oats”. Also try them in dessert recipes for that extra nutrient boost and crunch!

Hemp seeds

  • Benefits: High in protein and healthy fats – contains omega-3 fatty acids, iron, magnesium, etc.

  • Uses: Add to smoothies, oatmeal and salads. Comes in the form of milk also.


  • Benefits: Known to reduce some chronic diseases. Contains omega-3 fatty acids, which are good for the heart, lignans which contain antioxidant properties and vitamin B1, copper, manganese, and fibre.

  • Uses: If you purchase it ground you can add it to baking recipes, sprinkle on oatmeal and mix into smoothies

XO Nic

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