Nutritional benefits of nuts and seeds & 15 ways to incorporate them into your diet

I was asked if i could share some ideas about how to incorporate seeds and nuts into your diet, so here are some ideas 🙂

Seeds and nuts are amazing foods and as long as you aren’t allergic, definitely something you should be consuming. Like mentioned several times before, chia seeds are a source of omega 3 and just 2 tbs a day can fill your daily requirement of omega 3 as a vegan (as long as they are soaked!), but also flax seeds are a source of omega 3.

Nuts and seeds are a source of fiber and protein as well as vitamin E, B vitamins, calcium, iron,zinc, folate. Not to mention that 1 brazil nut a day helps you reach your daily requirement of selenium. (This is something i need to buy and start eating.)

  • Almonds: protein, calcium and vitamin E
  • Brazil nuts: fibre and selenium: just two brazil nuts a day provides 100% RDI for selenium for an adult
  • Cashews: non haem (plant based) iron and a low GI rating
  • Chestnuts: low GI, fibre and vitamin C (although much vitamin C is lost during cooking)
  • Hazelnuts: fibre, potassium, folate, vitamin E
  • Macadamias: highest in monounsaturated fats, thiamin and manganese
  • Pecans: fibre and antioxidants
  • Pine nuts: vitamin E and the arginine amino acid
  • Pistachios: protein, potassium, plant sterols and the antioxidant resveratrol
  • Walnuts: alpha linoleic acid: plant omega 3 and antioxidants


There are so many seeds, but they are nutritionally just as good as nuts 🙂


So how to incorporate them into your diet?

  1. You can roast them and add them as toppings to your food, for example roasted sunflower seeds and pumpkin seeds are delicious on salads on on soup or on your youghurt or oatmeal.
  2. Roasting nuts and eating as they are or topping yoghurt/oats/salad/soup is delicious.
  3. You can add them to granola or muslie which you make yourself.
  4. You can make chia pudding.
  5. You can makenut/seed crackers (So incredibly delicious and very simple to make!)

    You can either purchase a premade mix which you just add water, or you can make your own which is both simpler and cheaper!
  6. Add nuts and seeds to bread or scones.
  7. Make nut or seed butter.
  8. Make nut or seed milk.
  9. Use to bake if you grind them up into flour or if you have made them into nut/seed butter.
  10. You can make pancakes, bread, cakes out of almond flour… uncertain how other nut flours might work in baking.
  11. Make into bars such as raw food bars or balls. (Think cacao powder, coconut shreds, vanilla etc etc)
  12. Make raw food cakes i.e dates and nuts as the base, then you use cashews and coconut oil to make a sort of “cream”!!
  13. You can make “cheese” from cashews and top pasta or potatoes or veggies!!
  14. Add to smoothies… either you blend them in or you add them ontop as toppings!
  15. Pan frying them with some seasoning or roasting them with some salt and oil.
  16. Covering them in chocolate (maybe not the healthiest, but incredibly delicious!)


Do you have a favourite nut or seed and what is your favourite way to eat them?

Personally i eat nuts and seeds just as they – or i buy them already roasted and salted, and then i like to top my food with them as well as using peanut butter in alot of food i eat!!

2 Comments Add yours

  1. Thank you for the many ideas – this is definitely useful! Brought some pumpkin seeds recently so going to try roasting them first to see how that turns out. I never realised nuts were quite so nutritious – eat a mix of those every week and you really do get a lot of nutrients. Nuts get a lot of bad press because of the fat content – especially in the roasted/salted ones but I can see that they`re really not that bad and actually very good for you!


  2. jarunkacube says:

    I cannot imagine my life without nuts and seeds. I am consuming them waaaaaaaay too much, definitely more than it is recommended. But I can’t help it, they are so good.
    And I like every kind of them. Every single one you mentioned, I don’t make preferences.
    Raw, toasted, as a butter.. doesn’t matter, they are my obsession.
    Although, I hate salted versions. All need to be natural!


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