Nuts and Seed Types

by | Feb 25, 2021 | Herbs, Spices and Flavouring Agents | 0 comments

Let us look at a few important Nuts and Seed Types vs. Their Health Benefits:


Health benefits

Seeds/ Starch

Health benefits

Sweet Almonds

Healthy Fats, Fibre, Protein, Magnesium, Vitamin E Antioxidant, lowers Blood Pressure and bad LDL Cholesterol levels, Reduce hunger and promote Weight Loss.

Portion: 8-10 per day.

Poppy Seed

Hight in Iron, Magnesium, Manganese, Phosphorus, Zinc, Thiamine, Folate and Calcium.


Rich in Heart-healthy plant fats, Fibre, Protein source, contain Magnesium, Manganese and Copper.

Portion 3-4 per day.

Pumpkin Seed

High in Magnesium, Antioxidants, Reduce Risk of certain cancers, improve prostate and Bladder Health, High in Selenium Soluble Fibre, Reduce Blood Sugar Levels, B2, Folate and Beta-Carotene.

Portion: 30g per day.


Prevent Heart Disease, Fights Diabetes, protects against Metabolic Disease, Improves Gut health, Weight Loss, Full of Antioxidants, Minerals and Vitamins (B6, Vit E, Thiamine, Manganese etc.)

Portion: 15 Nuts per day (30g).


Lowers Triglycerides and Bad LDL Cholesterol, Aid in Blood Cell Formation, B-Vitamins, Full of Plant Protein, Reduce Inflammation, Lowers Blood Pressure.

Portion: 1 Tbsp per day.


High in Non-fatty Acids and Potassium, Reduces Blood Pressure, Blood Sugar and Bad LDL Cholesterol, Lower risk of Cardiovascular Disease.

Portion: 30g per day.

Pine Nuts

High in Vitamin K, E, Phosphorus, Manganese and Calcium.

Portion: ¼ cup per day.


Supports a Healthy Digestive System, Brain Food, Polyunsaturated Fats, Supports Weight Loss, Hearth Health and is Mood-boosting.

Portion: 1g per day.

Sunflower Seeds

High in Antioxidants, Vitamin E, Manganese, Plant Protein, Good Fatty Acids and Magnesium.

Portion: ¼ cup per day.

Pecan Nuts

Source of Calcium, Manganese, Potassium, Blood Pressure Lowering, Healthy Monosaturated fat.

Portion: ¼ per day

Onion Seed

Aid in Blood Sugar Regulation, Protect the liver, Alleviate Inflammation, Kill off Bacteria, Lower Bad Cholesterol, Packed with Antioxidants, Cancer-Fighting Properties.

Sprinkle a teaspoon over food often.

Brazil Nuts

Reduce inflammation, Packed with Antioxidants, Minerals and Vitamins, Improves Thyroid Functioning and Heart Health.

Portion: 6 per day


High in Omega 3 Fatty Acid, Lowers Bad Cholesterol, Cancer Fighting, High in Plant Protein, High in Minerals.

Add a teaspoon to your Cereal, Salad, eat over breads or in mustard / condiments.

Portion: 2 Tbsp / day.

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