31 Day Challenge to a Healthier You Day #26—Health Benefits of Nuts and Seeds





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© 2014 Shanna Lea

All nuts and seeds offer various health benefits. Some provide essential minerals like calcium, while others are packed with protein, fiber and essential fats. To reap these benefits, eat them throughout the week.

Types of Nuts

Almonds are rich in calcium and vitamin E, selenium and fiber. Eat a handful or make almond milk or almond flour.

Cashews have high protein content and are a good source of zinc, iron and magnesium.

Chestnuts are a great source of vitamins B, B6, C and fiber and carbs.

Walnuts nourish your heart and brain and contain the cancer fighting antioxidant ellagic acid.

Pecans are a rich source of several vitamins and minerals like vitamins A and E, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins and zinc.

Brazil nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E and a rich source of selenium.

Pine Nuts and Cedar Nuts contain 70% of your body’s required amino acids plus vitamins A, B, D, E and P.

Types of Seeds

Flaxseeds are rich in omega 3’s, lignans and fiber. See my post here.

Chia seeds are rich in omega 3’s, protein, antioxidants, calcium and fiber. Chia seeds give you energy and one of my favorite recipes is chia pudding. See recipe below.

Hemp seeds have a balance of omega 3 and 6 fatty acids, and are high in protein and fiber.

Sunflower seeds are rich in phytochemicals, folate, vitamin E, selenium and copper.

Pumpkin seeds build the immune system with antioxidants, omega 3’s and zinc.  See my post here.

Sesame seeds lower blood pressure and protect the liver. Sesame seeds can help with migraine headaches, arthritis, asthma, menopause, PMS and osteoporosis.

Ways to Eat Nuts and Seeds

Nuts and seeds can be added to most of your recipes, salads, trail mix or in smoothies. Make nut or seed milk or nut and seed butters.

How to Soak Nuts

To maximize the health benefits of nuts and neutralize enzyme inhibitors and phytic acid, soak the nuts overnight in purified water. Then dehydrate them in a dehydrator for 12-24 hours. The Excalibur Dehydrator is the one I use and is recommended by all the health gurus.

Strawberry Banana Chia Pudding

I love this pudding. It is quick and easy to make and sets up in the fridge in 2 hours, although I usually can’t wait that long.

¼ chia seeds

¼ strawberries, fresh or frozen

1 banana

1 cup milk

Put all the ingredients in the blender and blend for 20-30 seconds. Pour into bowl and refrigerate (if you are patient) for 2 hours. If you are not patient, enjoy immediately!


Previous Posts:

Enhance Your Diet with Flaxseeds

Simple and Healthy Pumpkin Recipes for Fall


Excalibur Dehydrator

Buy Nuts and Seeds





Brazil nuts


Chia seeds

Hemp seeds

Sunflower Seeds

Pumpkin Seeds

Sesame Seeds


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