15 Healthy Seeds And Nuts To Improve Your Health

You want to stay healthy, and you’re looking for tasty snacks or toppings that are good for you.

Did you know that nuts and seeds, besides being tasty, also offer vitamins and minerals that are hard to find in other foods? That’s right, these tasty foods have great health benefits. Have a look at these fifteen great choices:


These tasty treats give you Vitamin E, and Vitamin B2, which protects your heart, helps to keep depression at bay, helps to turn food into energy, regulates your metabolism and encourages growth.

Almonds are a great way to improve your health, and they help to reduce belly fat. An excellent snack for the whole family, almonds will also protect your health.

Sesame Seeds

Sesame seeds don’t only provide you with a tasty snack or add interest to your houmous. They’re also great for providing you with calcium and iron, vital for bones, teeth, and the red blood cells which keep our bodies oxygenated.

They are also a great source of Vitamin B. Sesame seeds are great for growing children, women of reproductive age, those who want to boost their calcium levels, and anybody who is low in iron.

They make a great treat when sprinkled in stir-fries, and easily be tossed into salads or molded into delicious, fruity bars.

Hemp Seeds

Hemp seeds give you a delicious treat without the THC that makes you high. As an excellent source of folate, these seeds assist with DNA development.

Women who aim to fall pregnant benefit from ensuring their folate levels are high enough, as this will ensure a healthy baby.

However, hemp seeds are also strong sources of Vitamin A, Vitamin K (for blood clotting), Phosphorus (for strong bones and teeth) and unsaturated fats.


This delicious cereal is often used in salads and porridges. It is high in Manganese, which helps to produce bone and connective tissue.

As a result, it is great for growing children, people who have experienced sports injuries, and those who face bone density issues. Manganese also assists with brain and nerve function, calcium absorption, hormone regulation and the production of free radicals.

Sunflower Seeds

Sunflower seeds have a nutty taste and a soft texture. They are a great source of Vitamin E, magnesium, vitamin B1 and selenium.

They are an antioxidant which helps protect you from free radicals which could otherwise damage cell membranes or brain cells. and provide nutrients for building new cells.

They are an excellent source of fats. Their magnesium content assists with calming the nervous system. Selenium assists with DNA repair.

Flax Seeds

Flax seeds help to improve digestion, build bones and provide iron and calcium. They assist with reducing sugar cravings and help to boost brain health. Flax seeds are great in salads, or as a delicious topping for yogurt.

Black Walnuts

Black walnuts are one of the healthiest nuts you can eat. You can eat them raw, or use them in cooking. They promote heart health and improve circulation.

They are a great source of Omega 3 and 6 oils which promote brain functioning and are also a great way to boost your reproductive health.


This wonderfully tasty, slightly salty nut is an excellent source of vitamin B6.

Vitamin B6 helps you maintain your metabolism, assists with sleeping, assists with nerve functioning and liver functioning and boosts skin health and eyesight. They boost your energy and are a high source of fats.

Apricot Kernels

Apricot kernels are the seed of the apricot and are a great source of Vitamin E. Often said to be poisonous, peer review studies have shown that do have medicinal properties against cancer. This is a great seed to use on occasion for its medicinal properties.

Pumpkin Seeds

Pumpkin Seeds are an excellent source of both protein and fat. They are also good sources of iron, manganese, magnesium, potassium, and copper. They are also an excellent source of zinc. Toss with melted coconut fat or roast in the oven for a delicious treat.

Pomegranate Seeds

Pomegranate seeds are the perfect snack. They boost energy but have a slow sugar release, which stops sugar peaks and slumps.

They are also a great vitamin boost, offering up Vitamin C, K, folate, and potassium. They are high in fibre and are said to boost memory.

Cedar Nuts

Cedar Nuts are often used in pestos. They are a great source of amino acids and provide an excellent source of nutrition for children, teenagers and pregnant women.

They also contain Magnesium, Manganese, Zinc and Copper. Add to salads for a tasty treat.

Chia Seeds

Chia seeds promote blood and bone health and are an excellent source of nutrition. They have Omega 3 oils for brain health and are high in iron and calcium.

They are also an excellent source of vitamin B. All nine amino acids are present in chia seeds, and they are very high in protein.

Brazil Nuts

These delicious, fleshy nuts are an excellent source of good fats, B vitamins, protein, magnesium, manganese, potassium and all of the amino acids.

In addition, Brazil Nuts are an excellent source of selenium and help to fight inflammation. They are delicious eaten raw.

Pine Nuts

Pine nuts are a great way to get all your amino acids. Loaded with nutrition, they are also a great source of vitamin A, B and E.

Pine nuts are often toasted and added to salads, pastas and soups. Some people have an allergy to pine nuts, so be careful to share with your visitors that they have been included in your cooking.