Nutrition Advice: Try These Nuts and Seeds

Everyone knows that having a balanced diet full of fruits, vegetables, healthy fats, and 
high-quality proteins is crucial for having good health and promoting longevity. There 
are groups of foods that are decent sources of macronutrients like carbohydrates, fats, 
or proteins, but they lack essential vitamins and minerals. 

On the other hand, there are food categories that provide not only macronutrients but 
also micronutrients such as vitamins and minerals. Some examples of such foods are 
nuts and seeds, which are full of vitamins, minerals, healthy fats and proteins. Here is 
the list of most nutrient-dense nuts and seeds that supply the body with essential 
nutrients.  

 
Macadamia 
 
Macadamia nuts have the highest fat content among all nuts and seeds. However, they 
are low in carbohydrates and proteins. Also, macadamias contain large amounts of 
vitamin B1, manganese, and magnesium. Over half of the fatty acid in macadamia nuts 
is the monounsaturated fat oleic acid. Due to its fat content, macadamias are compared 
to olives, which are known to be one of the healthiest foods in the world.  

 
Brazil nuts 
 
Similar to other nuts, brazil nuts contain significant amounts of healthy fats, fibers, 
vitamins, minerals, and antioxidants. However, brazil nuts stand apart from other nuts 
since they contain high amounts of organic selenium, which is a potent mineral capable 
of preventing cancer. Notable physicians claim that daily consumption of an adequate 
amount of selenium not only prevents cancer but also can treat early stages of tumor 
formation.  

 
Pecans 
 
In the world of nutrition, pecans can be considered as one of the healthiest superfoods 
of all time. They contain over 19 different vitamins and minerals. Research suggests 
that pecans can support healthy arteries by lowering LDL cholesterol. Also, they contain 
anti-inflammatory minerals like magnesium, phenolic antioxidants, oleic acid, and 
manganese.  

 
Walnuts 
 
Besides being a delicious snack, walnuts can be an alternative to fish oil as they are 
high in heart-healthy, anti-inflammatory omega-3 fats. Also, they supply significant 
amounts of vitamins and minerals such as biotin, copper, manganese, and 
molybdenum. Many nutritionists believe that walnuts are natural brain busters and 
suggest eating a handful of walnuts a day.  

 
Pumpkin Seeds 
 
Pumpkin seeds are known as nutritional powerhouses because they are high in 
magnesium, manganese, copper, zinc, antioxidants, and phytosterols. From ancient 
times, pumpkin seeds were used to treat men’s health issues, since pumpkin seeds are 
high in zinc, which is proved to be an excellent mineral for prostate health.  
 
Although nuts and seed are both delicious and nutrient-dense, it is effortless to overeat 
them and gain weight. Nuts and seeds are high in calories; therefore, it is best to 
consume these nutrient-rich “bombs” in moderation. 

Also, it is best to buy organic nuts and seeds when possible. Buying organic ensures 
that you will get all the nutritional benefits of nuts and seeds minus possible traces of 
pesticides and molds. Also, it is best to eat raw nuts and seeds since the roasting 
process with high temperatures destroys most of the heat-sensitive vitamins and natural 
oils.
