The Benefits of Nuts and Seeds + Make a Healthy Trail Mix

Trail mix is such an easy, delicious and nutrient dense snack. It is also easy to pack in your lunch and have on the go, so you never have to worry about getting hungry or getting some healthy sources of fat and protein.


Each nut and seed is unique and provides different nutrients and benefits to your body. Below is a quick list of some of the main nutrients they contain and some combinations to support different conditions and body systems. Are you deficient in certain vitamins and/or minerals or are you dealing with a certain health condition that can be supported through nutrient intake?

You should consider making your own nutrient packed trail mix!

The Basics:


Peanuts – biotin, copper, manganese, niacin, folate, vitamin E, phosphorus, B1 and protein

Cashews – copper, phosphorus, manganese, magnesium, zinc

Brazil Nuts – selenium, magnesium, copper, phosphorus, manganese, thiamin, fiber, vitamin E, protein

Almonds - Biotin, vitamin E, manganese, copper, B2, phosphorus, magnesium and fiber

Pecans – manganese, copper, thiamin, fiber, magnesium, phosphorus and protein

Pine Nuts – manganese, vitamin K, copper, magnesium, phosphorus, vitamin E, manganese, iron, protein and fiber

Hazelnuts – manganese, copper, vitamin E, thiamin, magnesium, fiber, phosphorus, vitamin B6, folate, protein, iron

Pistachios – copper, manganese, vitamin B6, thiamin, phosphorus, magnesium, protein and fiber

Macadamia – Manganese, Thiamin, copper, magnesium, iron, phosphorus, fiber, protein

Walnuts – omega-3 fatty acids, copper, manganese, molybdenum, biotin



Sunflower – vitamin E, copper, B1, manganese, selenium, phosphorus, magnesium, B6, folate, B3

Sesame – copper, manganese, calcium, magnesium, phosphorus, iron, zinc, molybdenum, selenium, B1, fiber

Flaxseed – omega-3 fatty acids, vitamin B1, copper, manganese, fiber, magnesium, phosphorus, selenium

Pumpkin – Manganese, phosphorus, magnesium, copper, zinc, protein, iron

Hemp – EFAs, protein, contain all 9 essential amino acids, magnesium and zinc


Other add-ons:

-Dried fruits

-Dark Chocolate

-Goji Berries

-Shredded Coconut


Tip: Be sure to soak your nuts and seeds overnight to make them more easily digested. The raw form of a nut or seed is always the best but you can always change things up by roasting them or caramelizing them. If you'd like to add some spice, try roasting nuts and seeds with some chilli power or some of your other favourite spices and herbs.

To caramelize a nut or seed, add them to a frying pan with some pure maple syrup on medium heat and wait until the maple syrup crystallizes. Set aside and let cool and once they set you will have a crunchy and sweet treat which is great on its own, on salads or in trail mix.


Combinations I Love:

Antioxidant Powerhouse:

-Dried blueberries

-Dark Chocolate

-Goji Berries

-Brazil Nuts

-Pumpkin Seeds

-Sunflower Seeds



Protein Power:

-Pumpkin seeds




-Sunflower seeds

-Sesame seeds



Savoury Snack:

-Shredded Coconut

-Cacao Nibs

-Caramelized pecans (with cinnamon)

-Roasted Hazelnuts


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