Healthy Nuts and Seeds

You may not have known that nuts are packed with nutrition and they are easy to eat.  You can carry them with you and eat anywhere.

Nuts have protein and monounsaturated fats which are good for your heart.

Almonds - contain calcium, copper, fiber, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorus, potassium, riboflavin, selenium, thiamin, and zinc.

Brazil Nuts - contain copper, fiber, magnesium, niacin, protein, selenium, and vitamin E.

Chestnuts - contain fiber, vitamin C and are low in fat.

Hazelnuts or Filberts - contain fiber, magnesium, vitamin B and vitamin E.

Hemp Seeds - contain essential fatty acids, fiber, iron, protein, vitamin E and zinc.

Macadamia Nuts - contain fiber, magnesium, monounsaturated fats, potassium, and protein.

Pine Nuts - contain fatty acids, monounsaturated fats, vitamin A, vitamin C and vitamin D.

Pecans - contain calcium, copper, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorus, potassium, protein, riboflavin, selenium, thiamin, vitamin A, vitamin B6, and zinc.

Pumpkin Seeds - contain carotenoids, copper, iron, magnesium, manganese, omega-3 fatty acids, phosphorus, protein, ,

Sesame Seeds - contain calcium, copper, fiber, iron, magnesium, phosphorous, protein, vitamin B1, zinc and lignans which may lower cholesterol and prevent high blood pressure.

Sunflower Seeds - contain monounsaturated fats, polyunsaturated fats, protein, selenium, and zinc.

Walnuts - contain calcium, copper, folate, iron, magnesium, manganese, niacin, pantothenic acid, phosphorus, potassium, protein, riboflavin, selenium, sodium, thiamin, vitamin A, vitamin B6 and zinc.

Walnuts, Black -  contain omega-3 fatty acids and the antioxidant power of ellagic acid, 16 polyphenols.