We should all eat fruits and vegetables, and all of us are aware of the importance of consuming the whole grains and nuts in order to maintain the optimal health. But how informed are you about the health of the nuts and the seeds?

The nuts and seeds are actually very powerful, a great source of protein, vitamins, and plenty of minerals such as iron, magnesium and zinc. They taste absolutely delicious and can be consumed anywhere.

Nuts and Seeds That Will Help You Live

Nuts and Seeds That Will Help You Live

And how much should a person eat a day? Adding one or two ounces of nuts in a day is enough to get the benefits from them. This is why here is a small list of nuts that you should consume on a daily basis!


Starting with one of the most important nuts, the almonds, they are filled with fiber, magnesium, protein, iron, Vitamin E, Vitamin B6, manganese and copper. There are plenty of healthy ways to consume them, such as a raw snack, add the almonds to a trial mix, top your salads, mixed into chia pudding, add them to your smoothies, blend it into your home made almond milk or almond butter, and add them anywhere you want.

Pumpkin seeds

The pumpkin seeds are filled with protein, fiber, iron, magnesium and above all, they are delicious and easy to find. You can find them in your local health food store.

You can add them to your oatmeal, smoothie, mix them with other nuts and seeds as a snack, add them to your cooked veggies, top salads with them, add them to your soup, or even put them in a processor and make your own pumpkin seed butter.


In the way they grow, the cashews are more similar to legumes instead of the nuts. They are part of the drupe family because of the way they grow (which is similar to peanuts, also a legume).

But, the cashews hold various health benefits, just like the other nuts and seeds. They are an excellent source of magnesium, iron, Vitamin B6 and some monosaturated fats.

They are also low in fats making them excellent for people who are watching out for their weight. They can be soaked and blended, creating an amazing creamy spread that can be used instead of cheese or even instead of butter.

The raw cashews are very easy to find and they are just what you need. You can literally add them anywhere – to other nuts and seeds when creating a mix, to the blender in a smoothie, create a thick paste and eat it like a spread on a bread or cracker, eat them raw as a healthy snack, sprinkle them onto your salads, incorporate them with some berries for a healthy snack, make a healthy salad dressing with it and much more!


Some of the most overlooked nuts and seeds that offer variety of health benefits are the pecans. They are a great source of energy, contain a lot of vitamins and minerals, antioxidants, thus making them worth being in someone’s dieting plan.

They are high in monosaturated fats, meaning that they can increase the good and lower the bad cholesterol in the body. They are also filled with magnesium, iron, zinc, calcium and selenium.

If you do not live near a pecan tree, make sure you go to your nearest health store and try looking them up in their raw form. You can even find them as a bread spread nut butter. Check out in how many ways you can incorporate them in your dieting plan!

Sunflower seeds

These seeds don’t just make up for a healthy snack, they are easy to incorporate in any dieting plan. Additionally, they are one of the most nutrient dense foods on the planet, offering you fiber, magnesium, iron, potassium, Vitamin E, zinc, copper, B vitamins and more in just a small serving.

These seeds also are very good in taste making them easier to enjoy in. The sunflower seeds are very easy to find and you can find them in various forms.

Try incorporating them in your dishes, smoothies or just consme them raw, or combined with some other fruits and even veggies. They are an excellent snack.

And now, we are going to give you a small list of seeds and nuts that should definitely be on your list as well:

* chia seeds – contain fiber and omega 3 fatty acids

* flax seeds – also contain fiber and omega 3 fatty acids

* walnuts –  omega 3 fatty acids, zinc, copper, magnesium, protein, B vitamins

* hemp seeds – omega 3,6 and 9 fatty acids, iron, magnesium and protein

* peanuts – monosaturated fats, protein, fiber, iron, magnesium, B vitamins and Vitamin E

* macadamia nuts – monosaturated fats, copper, manganese, trace minerals, low in carbs and protein

* brazil nuts – 100 percent of your daily selenium intake, healthy fats, low in carbs and contains trace minerals

* pistachio kernels – protein, alkaline, Vitamin E, low in fat

If you want to incorporate a healthier dieting plan for you then you have to take into consideration all of these healthy nuts and seeds. Just make sure in serving sizes for they can give you energy, but can also make you overeat in an easy way.

Adding them one by one in your diet will get you the most benefits out of them.