15 Amazingly Healthy Seeds and Nuts You Should Eat Every Day


Every day, we make choices about what to eat. These 15 nuts and seeds are easy foods to add to our diets either because they go great in recipes or make filling snacks. Most of the information on this list pertains to unsalted nuts or seeds. The focus is on the most significant benefits that these foods offer, especially for hard-to-find minerals and vitamins. Some are medicinal quality, while others are commonly consumed. They all offer an easy source for good fats, proteins, and nutrients. They also blend together to create power-packed foods.

Mixing nuts is not a psychosis but a healthy habit.

1. Almonds — Mega Source for Vitamins E and Riboflavin


Eat almonds daily- Cosmopolitantoday.com

Almonds are a great source of Vitamin E as a 100-gram serving contains 115 percent of the daily recommended intake of Vitamin E. You’ll also find natural Riboflavin, which is known as B2, in Almonds. The B vitamins help the body create energy from food and help regulate metabolic function. If you want to lose weight, improve your health, and burn fat more efficiently, then almonds are a good food source. Almonds are good for everyone, including children, adults, athletes, diabetics, and anyone who fights heart disease. Eating Almonds are a good way to boost health.

2. Sesame Seeds — Builds Stronger Red Blood Cells

How to Make Sesame Seed Butter – Mideats.com

Sesame seeds are an outstanding source of Iron with 81 percent of the daily iron intake per 100-gram serving. They also help build strong bones as they contain 98 percent of the daily intake of Calcium. As such, sesame seeds are good for growing bodies, women of reproductive age, and anyone who wants to improve the quality of the red blood cells that their body produces. Red blood cells are a critical part of delivering oxygen to cells and for removing cell waste. In addition, sesame seeds are a good source of the B Vitamins such as Thiamin, Niacin, and B6.

3. Hemp seeds — Builds Stronger DNA

Making Creamy Green Hemp Seed Smoothie – Eating-made-easy.com

Hemp seeds are a very healthy seed without the THC that makes you high. Of significant importance is the 110mg of folate found in 100 gram serving of hemp seeds. Folate is one of the important B vitamins. Our body uses folate as one of the ingredients in creating DNA making folate an important vitamin for anyone who plans to reproduce. Strong DNA makes healthier sex cells and that means the better pairing of genes and chromosomes. Hemp seeds are also a good source of Vitamin A, polyunsaturated fats, Phosphorus, and Vitamin K. They are easy to add to your diet and are fairly easy to find from good sources.

4. Quinoa — Helps Build a Stronger Body

Quinoa and Asparagus – Smarteatingforkids.com

Quinoa is a significant source of Manganese, a trace mineral that our body uses in the production of connective tissue and bone. Because of this, quinoa is perfect for children who are growing, elderly people fighting bone density issues and anyone who is recovering from a sports injury. If your body needs a boost in absorbing calcium then quinoa is a great seed to add to your diet. Manganese is also used to create sex hormones and can help regulate the production of sex hormones. A one cup serving of quinoa contains 1.2 mg of manganese which equates to 58 percent of the daily intake for this important mineral.

5. Sunflower Seeds — Mega Source for Vitamin E

Sunflower Seeds – Whilethemenwatch.com

Sunflower seeds are a huge source of Vitamin E. They contain 170 percent of the daily recommended intake of Vitamin E in a 100-gram serving. Vitamin E is a powerful antioxidant helping to reduce the damage of free radicals. In addition to being a healthy antioxidant, sunflower seeds are an outstanding source of Thiamin (B1) which helps use fats and proteins as fuel and resources for building new cells. If you want to have more energy in your day, then foods, such as sunflower seeds that are high in B1 are great choices. If you are exercising or trying to lose weight, sunflower seeds help boost your metabolism too.

6. Flax Seeds — Intestinal Scrubbers

Reasons to Never Neglect Flax Seed – Mensfitness.com

Flax seeds are an awesome source of dietary fiber. They contain 109 percent of the daily recommended intake of fiber per 100-gram serving. Flax seeds also offer blood and bone building minerals such as 32 percent of the daily intake of iron and 26 percent for calcium. In addition to their ability to help regulate and clean your intestines, flax seeds help boost brain health. They are a good source of B6 as they contain 24 percent of the daily intake for B6. With 110 percent of the recommended intake of Thiamine (B1) flax seeds help your body burn fat making them a good boost for healthy weight loss.

7. Black Walnuts — A Brain Food

Black Walnut – Botanicalartspress.com

Black walnuts are an outstanding source of Omega-6 fatty acids (33760 mg) and a good source for Omega-3 (2677 mg) per 100 grams of nuts. For anyone who wants to “smartify” their diet to boost brain health and function consider the awesome goodness of black walnuts. Omega 3 and 6 fatty acids are an essential part of brain function and help improve the growth and development of the brain. This makes black walnuts an outstanding snack for kids, teens, and women who want to become pregnant. Black walnuts are also a good way to boost bone and reproductive health.


8. Pistachios — Bone and Blood Builders

Eating Pistachios – Pistachiohealthinstitute.org

Pistachios are an outstanding source for B6 vitamins as they contain 56 percent of the recommended daily. Vitamin B6 is essential for creating specific neural transmitters and for developing brains. Vitamin B6 is also an “upper” in that it is used by the body to produce serotonin which is a natural part of feeling happy. If you have trouble sleeping or getting up in the morning, then Pistachios are likely a great snack. They help the body create Melatonin which helps your body to rest, sleep, and rejuvenate. Stick to the recommended serving size with pistachios as they are high in fat with 70 percent of the daily intake for fat. They are also high in saturated fats at 28 percent per 100 grams.

9. Apricot Kernels — Anticancer Seeds

Turkish Apricot Kernels – Turkeydalal.com

Apricot kernels are the inner, soft nut from apricot seeds. They are a great source of Vitamin E and contain 27 percent of the daily recommended intake for Vitamin E. They have a long history as a medicinal plant and with that comes the warning that these seeds are more like medicine than they are a snack. There are several peer-reviewed studies that show the benefits of apricot kernels against cancer because they contain amygdalin which is marketed as Laetrile. This is a good seed to include in your own health formulary and for occasional use as both a medicinal supplement and a healthy snack.

10. Pumpkin Seeds — Boosts Mineral Intake

Pumpkin seeds – Mixerupper.com

Pumpkin Seeds are an outstanding source of protein with 18.6 grams of protein per 100-gram serving. They are also a fatty snack with 19 grams of fat per 100-gram serving, but only 3.6 grams of that fat is saturated. Pumpkin seeds are a good snack to help you build healthy blood as they contain 18 percent of the daily recommended intake for iron. They are not a significant source of vitamins, but they are a wonderful source of minerals. They offer 69 percent of the recommended intake for Zinc making them a great snack that helps boost your immune system and are a good source of Magnesium (66 percent,) Manganese (25 percent,) Copper (35 percent,) and Potassium (26 percent.)

11. Pomegranate Seeds — High in Vitamin C

How to Seed a Pomegranate – Toriavey.com

Pomegranate seeds are best eaten with the fruit and are an awesome source for anyone who wants to boost vitamin intake. They contain enough vitamin C – 30 percent of the daily intake, to stave off scurvy and are a good source of vitamin K, Folate, and Potassium. In addition, they are a wonderful source for dietary fiber making these little seeds a healthy boost to intestinal health with the potential to be a healthy ingredient for weight loss. They make the perfect between meal snack with 24 grams of sugar per one cup of seeds. The sugar is a slow release energy source powering you through to your next meal without the sugar crash.

12. Cedar Nuts — Great for Growing Bodies

Cedar Nuts – Diyhealthremedy.com

Cedar nuts are a perfect food for a growing body. They are rich in arginine, containing 630mg. The top three essential amino acids include arginine, leucine (233mg,) and phenylalanine (124mg.) The high levels of amino acids make this an outstanding snack or food source for children, women who are pregnant, and teens. Cedar nuts are a good source of minerals such as Manganese, Magnesium, copper, and zinc. One of the benefits of Cedar Nuts is that the protein in the nuts is easy for the body to digest making the nutritional benefits rapidly available to the body. These are a perfect nut to blend with seeds and other nuts to build a naturally fortified healthy snack.

13. Chia Seeds — Promotes Bone and Blood Health

Chia Seed Pudding – Coupleinthekitchen.com

Chia seeds promote healthy bones and blood with 63 percent of your daily recommended intake for Calcium and 43 percent for iron. They are also a remarkable source of dietary fiber offering 34.4 g of dietary fiber per 100-gram serving. The top three vitamin benefits from Chia Seeds are Thiamin 41 percent, Niacin 44 percent, and folate 12 percent. If you want to build better bones, then Chia seeds are a perfect source to provide your body with all of the building blocks necessary to grow strong, dense bones. All nine essential amino acids are present in Chia Seeds and they are easy to mix into your diet.

14. Brazil Nuts — Outstanding Source of Vitamin B

Brazil Nuts – Food.com

Brazil nuts are a good source of healthy fats. 100 grams contains 56.98g of fat, but only 1.3g are saturated. They also offer 19g of dietary fiber and include 22 percent of your daily intake of iron. These nuts are an outstanding source of B vitamins including 28 percent of the daily recommended intake of B6, 17 percent for folate, and 26 percent for Thiamin. Brazil nuts also offer a good source of minerals including 328 percent of the daily intake for Manganese, 59 percent for Magnesium, and 45 percent for Potassium. These nuts also contain all nine essential acids.

15. Pine Nuts — a Complete Source of all Nine Essential Amino Acids


Roasted Pine Nuts – Onlyfoods.net

Pine nuts are loaded with nutrition. There are 13.7g of protein in 100 grams of pine nuts and they contain all nine of the essential amino acids and 19 of the 20 known amino acids. Pine nuts are an excellent source of the essential amino acid Leucine and contains 991mg or 36 percent of the daily recommended intake. In addition to the healthy benefits of Leucine, the top three essential amino acids obtained by eating pine nuts are Valine (687mg,) Isoleucine (542mg,) and Lysine (540mg.) Pine nuts are also a good source of vitamin A, E, niacin, thiamin, and riboflavin. Looking for an easy way to get all of your essential amino acids in one place? Pine nuts are just the ticket.