Nuts and seeds are excellent sources of vitamins, minerals, protein, fats and fibre. I have mentioned a list of nuts and seeds but in no specific order as all of these rank high on the charts and compete with each other. However, almonds and walnuts steal the show with top two ranks. I suggest that you eat a variety of these with an option to mix and match. A 30 to 40 gram mix is a healthy daily quantity.     

1. Almonds

Almonds are the storehouse of many nutrients like fibre, zinc, calcium, protein, magnesium, phosphorous, potassium, copper, iron and some Vitamin Bs. Almond is actually a seed rather than a nut. Almonds help in lowering cholesterol, reducing the risk of heart disease and preventing diabetes.

2. Walnuts

Walnuts contain healthy fats, carbohydrates, protein and antioxidants. Walnuts prevent the risk of prostrate and breast cancers. Walnuts also manage diabetes, lowers high blood pressure, lower cholesterol levels and support weight loss. It has been found to assist in brain functioning too. It is a super food for healthy hair and skin.

3. Brazil Nuts

Brazil nuts are high in protein, fibre, copper, magnesium, thiamine. These are wonder seeds that help in prevention of certain type of cancers including breast cancer. These nuts help in preventing heart disease and liver cirrhosis. The most important benefit is that it helps in maintaining youthfulness by preventing premature ageing. The nutrients present in Brazil nuts help in fighting type 2 diabetes, protect skin damage due exposure to sun, alleviate symptoms of arthritis. It helps fight anemia and bad cholesterol.   

[ Also Read: 5 Daily Foods for a Healthy Heart ]  

4. Cashews

Although lower in fibre content, cashews are power packed in vitamins, minerals and antioxidants. They contain Vitamins E, K and B6 along with copper, zinc, magnesium, phosphorous, iron and selenium. These nutrients help in proper functioning the body and the brain. Cashews help in production of hemoglobin and maintaining healthy eyes, hair and skin. It also helps in maintaining cardiovascular health and manage type 2 diabetes.

5. Flaxseeds

Flaxseeds are a source of fibre, protein, omega 3 fatty acids along with minerals and vitamins. Flaxseeds promote healthy bowel movements and support weight loss by reducing appetite. It helps lower cholesterol, prevent heart disease, stabilize blood sugar levels and reduce incidence of certain types of cancers. Flaxseeds contribute in maintaining healthy hair and skin too.

6. Sesame Seeds

Sesame seeds contain manganese, calcium, copper, phosphorous, magnesium, iron, zinc, selenium, molybdenum, Vitamin B1 and fibre. These seeds are known for lowering blood pressure & cholesterol, prevent arthritis, migraine, headaches, asthma, osteoporosis and certain cancers.

7. Pine nuts

Pine nuts are also known as cedar nuts. These contain Vitamin A, B, C, D and E. These are a rich source of Vitamin Bs, minerals like calcium, manganese, potassium, zinc and selenium. These seeds help in improving cardiovascular health, reduce bad cholesterol, improve vision, increase hemoglobin level, prevent damage to the arteries, help limit appetite and boost energy.  

[ Also Read: 5 Simple Exercises for a Healthy Heart ]

8. Pumpkin Seeds

Pumpkin seeds are also known as pepitas. They contain magnesium, manganese, copper, zinc and protein. These contain antioxidants that eat up free radicals. Consumption of these seeds boosts immunity, regulates blood sugar levels, lowers bad cholesterol, promotes prostrate health, reduces arthritis pain, fights anxiety and depression and reduces risk of certain type of cancers.

9. Sunflower Seeds

These are wonderful source of vitamin E which is a fat-soluble antioxidant. Its consumption helps alleviate asthma, lowers blood pressure, prevent headaches and migraine. It also reduces the risk of heart disease.

10. Chia Seeds

Chia seeds contain omega 3 fatty acids, protein, carbohydrates, fibre, iron, calcium and antioxidant. Consumption of these seeds helps reduce aching joints, promotes health of digestive system and weight loss and provides energy. It also helps improve brain functioning, prevents diabetes. It fights depression and liver disease.   

Way to go…consume at least 3 or 4 variety of seeds and nuts every day.