13 Healthy Nuts, Dry Fruit & Seeds You Should Eat

Some people get discouraged by the high fat and caloric content of dry fruit, nuts and seeds so decided to stay away from these healthy snacks.

In reality, these tasty gems actually are actually rich in healthy unsaturated fats, which good to include in your diet. Dry fruit, nuts and seeds are also usually high in other important nutrients like protein, fiber, and plant stanols, antioxidants and vitamins.

You can snack on dry fruits, nuts and seeds to curb your cravings and get a boost in your health, especially during the colder months of the year. Dry fruits, nuts and seeds are full of good nutrients. Below we have listed a mix of 13 different dry fruits, nuts and seeds with their most important nutritional attributes and health benefits.

Almonds

Busting with Vitamin E, B2 (Riboflavin), Calcium, dietary fibre and the best form of protein of all nuts, Almonds are the top nut in the health stakes.

• Brazil Nuts

Brazil Nuts are high in protein and fibre and are packed full of Selenium. Selenium contributes to the maintenance of hair and nails as well as contributing to the normal function of the immune system.

• Cashew Nuts

Cashews are a source of protein, heart healthy Thiamine and Vitamin B6. They are also an excellent source of copper which is known to aid glucose and cholesterol metabolism.

• Hazelnuts

Hazelnuts are great for all-round health. A source of Vitamin E and Iron which contributes to a normal functioning immune system and cognitive function.

• Pistachio Nuts

Pistachios nuts are high in protein, fibre and are a great source of Copper, Magnesium. They are also rich in Phosphorus which contributes a normal energy-yielding metabolism and the maintenance of normal bones.

• Soya Beans

Soya is rich in fibre and naturally low in fat and contains a range of vitamins and minerals. They contain potassium which is known to aid the functioning of muscles and nervous system as well as maintain blood pressure.

• Pumpkin Seeds

Pumpkin seeds are a powerhouse of vitamins & minerals including Zinc which contributes to the metabolism of fatty acids, normal cognitive function and the maintenance of strong healthy bones.

• Cranberries

Well known for their anti-oxidant properties, Cranberries are also naturally low in fat and are a source of fibre. Fibre is known to help maintain a healthy immune system as well as maintaining normal blood sugar levels.

• Raisins

Raisins are a source of fibre, vitamin B6 as well as Potassium and Copper. Vitamin B6 is known to reduce tiredness and fatigue as well as maintaining the immune system and an energy-yielding metabolism.

• Sunflower Seeds

Sunflower seeds are high in fibre and protein, are a fantastic source of a variety of vitamins and minerals. They contain Vitamin E and Magnesium which helps reduce tiredness and fatigue and maintain muscle function.

• Cherries

Known for their antioxidant properties, sour cherries also contain Vitamin C and Vitamin A, known to benefit the skin, immune system as well as eyesight. Vitamin C also helps the body process iron.

• Goji Berries

Goji berries contain an extraordinary amount of nutrients and antioxidants that give them amazing power as a superfood. Containing all 18 amino acids as well as vitamin A, B6 and more Vitamin C by weight than any other food.

• Mango

Naturally fat free, the sour green mango is also a fantastic source of Vitamin C. Vitamin C contributes to the reduction of tiredness and fatigue as well as the normal functioning of the immune system.

Trail mixes and bars are a great way to get all the nutritional benefits of dry fruit, nuts and seeds in a convenient way. We recommend you try this Energy Bar Bundle: