How Nuts & Seeds Support a Healthy Lifestyle
3-5 Servings per Week
Nuts and seeds are some of the most nutrient-dense foods on the planet. They provide you with a lot of essential nutrients while not sacrificing a lot of calories. Most notably, nuts and seeds promote cardiovascular health through their healthy oils, high protein, high fiber, and low caloric content. Nuts and seeds have also been identified to prevent other prominent chronic diseases like cancer and diabetes. Nuts and seeds are incredibly easy to implement into your diet. They can be added either as an add-on to your meal or as a snack to help power you through the day!
Almonds
Prevent:
Alzheimer’s, Blood Pressure, Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Brain Function, Bone Health, Cardiovascular Health, Digestion, Energy, Immune Health, Mental Health, Sleep, Weight Loss
Significant Source of:
Calcium, Copper, Fiber, Folate, Iron, Magnesium, Manganese, Niacin, Phosphorus, Protein, Riboflavin, Thiamin, Vitamin B6, Vitamin E, Zinc
Brazil Nuts
Prevent:
Alzheimer’s, Blood Pressure, Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Anti-Inflammatory, Bone Health, Cardiovascular Health, Digestion, Immune Health
Significant Source of:
Calcium, Copper, Fiber, Iron, Magnesium, Manganese, Phosphorus, Potassium, Protein, Selenium,Thiamin,Vitamin E, Zinc
Cashews
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Immune Health, Vision
Significant Source of:
Copper, Fiber, Magnesium, Manganese, Omega 3s, Phosphorus, Potassium, Protein, Thiamin, Vitamin B6, Vitamin K, Zinc
Chia Seeds
Prevent:
Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Bone Health, Cardiovascular Health, Digestion, Immune Health, Mental Health
Significant Source of:
Calcium, Fiber, Manganese, Omega 3s, Phosphorus, Protein, Zinc
Chickpeas
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Brain Function, Bone Health, Cardiovascular Health, Digestion, Gut Health, Sleep
Significant Source of:
Calcium, Copper, Fiber, Iron, Magnesium, Manganese, Omega 3s, Phosphorus, Potassium, Protein, Selenium, Zinc
Flax Seeds
Prevent:
Alzheimer’s, Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Mental Health, Sleep
Significant Source of:
Cardiovascular Health, Digestion, Gut Health, Mental Health, Sleep
Hazelnuts
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Energy, Skin Health
Significant Source of:
Copper, Fiber, Magnesium, Manganese, Protein, Thiamin, Vitamin E
Hemp Seeds
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion, Immune Health, Weight Loss
Significant Source of:
Copper, Iron, Fiber, Magnesium, Manganese, Omega 3s, Phosphorus, Protein, Vitamin E
Macadamias
Prevent:
Alzheimer’s, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion, Gut Health
Significant Source of:
Copper, Fiber, Magnesium, Manganese, Thiamin
Peanuts
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health
Significant Source of:
Copper, Fiber, Folate, Magnesium, Manganese, Niacin, Phosphorus, Protein,Vitamin E
Pecans
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health
Significant Source of:
Copper, Fiber, Magnesium, Manganese, Omega 3s, Phosphorus, Thiamin
Pili Nuts
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease
Promote:
Cardiovascular Health, Sleep
Significant Source of:
Copper, Magnesium, Manganese, Phosphorus, Thiamin
Pine Nuts
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Immune Health
Significant Source of:
Copper, Magnesium, Manganese, Phosphorus, Protein, Thiamin Vitamin E, Vitamin K, Zinc
Pistachios
Prevent:
Alzheimer’s, Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Cardiovascular Health, Digestion, Gut Health, Omega 3s, Vision, Weight Loss
Significant Source of:
Copper, Fiber, Magnesium, Manganese, Phosphorus, Potassium, Protein, Thiamin
Pumpkin Seeds
Prevent:
Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Bone Health, Cardiovascular Health, Urinary Health
Significant Source of:
Copper, Fiber, Folate, Iron, Magnesium, Manganese, Omega 3s Protein, Phosphorus, Potassium,Thiamin, Riboflavin, Vitamin K, Zinc
Soy Nuts
Prevent:
Alzheimer’s, Blood Pressure, Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Anti-Inflammatory, Bone Health, Cardiovascular Health, Immune Health. Weight Loss
Significant Source of:
Copper, Fiber, Omega 3s, Folate, Magnesium, Manganese, Phosphorus, Potassium, Protein, Thiamin, Vitamin K, Selenium, Zinc
Sunflower Seeds
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Cardiovascular Health, Digestion
Significant Source of:
Copper, Fiber, Folate, Magnesium, Manganese, Phosphorus, Protein, Niacin, Selenium, Thiamin, Vitamin E, Vitamin B6
Sesame Seed
Prevent:
Blood Pressure, Cancer, Diabetes, Heart Disease, Osteoporosis, Stroke
Promote:
Bone Health, Cardiovascular Health, Digestion, Immune Health, Weight Loss
Significant Source of:
Calcium, Copper, Fiber, Folate, Iron, Omega 3s, Magnesium, Manganese, Phosphorus, Protein, Thiamin, Vitamin B6, Zinc
Walnuts
Prevent:
Alzheimer’s, Blood Pressure, Cancer, Diabetes, Heart Disease, Stroke
Promote:
Anti-Inflammatory, Brain Health, Cardiovascular Health, Digestion, Gut Health
Promote:
Copper, Fiber, Folate, Magnesium, Manganese, Omega 3, Phosphorus, Protein, Vitamin B6
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