Health Benefits Of Nuts & Seeds

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Nuts and seeds make up an important part of any healthy diet. For years, I have been incorporating both not only into my diet, but also into my family’s diet, as well. Packed with nutrients and your recommended daily dose of protein, both nuts and seeds are no longer a side kick to your favorite dishes, but instead are standing alone as super foods that can play an essential role in healthy diet and disease prevention.



Walnuts:  This small nut is packed with tons of essential vitamins that support brain function. An excellent source of omega-3 fatty acids, which are critical for maintaining brain health.

Use Them In: Salads, Baked Goods & Smoothies.

Peanuts: If not the most well-known and consumed nut, the peanut is known to help lower blood pressure and reduce the risk of heart disease.

Use Them In: Peanut Butters, trail mix & salads.

Cashews: Cashews are a great source of zinc, copper and magnesium, which are extremely beneficial to help support your immune system.

Use Them In: Cashew milk and Cashew butter.

Almonds: Known as the dieting nut & filled with more fiber than any other nut, almonds are a great tool to keep hunger at bay and feel fuller between meals.

Use Them In: Smoothies, Milk, salads, Chicken Salad & almond butter.

Pistachios:  Packed with nutrients and vitamin E, Pistachios aid in lowering inflammation and have been known to help with vision.

Use Them In: Salads, trail mix & snacks.



Flaxseeds: Many people know flaxseeds as the fiber seed because it makes you feel fuller longer and helps keep your blood sugar level.

Use Them In: Smoothies, salads, tuna salad, pancakes, muffins & breads.

Chia Seeds: One of the richest plant sources of heart healthy omega-3 fatty acids. Chia Seeds also help you feel fuller longer and it’s flavor goes well with both savory and sweet.

Use Them In: Oatmeal, puddings, smoothies, salads, tuna and egg salads and juices.

Hemp Seeds: Hemp seeds have 20 amino acids and are complete in protein.

Use Them In: Brownies, desserts, protein bars, smoothies, acai bowls & salads.

Sunflower Seeds: Packed with vitamin b, which helps promote a healthy immune system as well as vitamin E, protein, and heart healthy fats.

Use Them In: Salads, trail mix, granolas, baked goods & stir fries.



Garnish (optional)

  • 1 teaspoon Walnuts
  • 1-2 leaves of fresh mint


Place Strawberries, coconut milk, chia seeds, hemp seeds, ice cubes & vanilla extract in a blender and blend really well.  Pour into your cup and garnish with walnuts and fresh mint!

How do you incorporate them into your daily diet?How do you incorporate them into your daily diet?

T: Cristinacooks 

F: Cristina Ferrare 

I: Cristina Cooks 

P: Cristina Ferrare