dried fruits, nuts and seeds

Nutritional Benefits of Nuts, Seeds and Dried Fruits For A Healthy Living.

Nuts, seeds, and dried fruits are a great teatime snack as they contain a pack full of vitamins, minerals and antioxidants – all the good stuff that you can imagine. Listed below are all the summarized benefits of the various nuts, seeds, and dried fruits that we have.




  • Alkaline in nature, helps to adjust pH levels in the body
  • Rich in Vitamin E, magnesium, manganese, and copper
  • May help to lower blood sugar for people with diabetes
  • Raises the growth of good bacteria in the gut

Brazil nuts

  • Contains high amounts of selenium that improves thyroid functions
  • A good antioxidant that helps fights against heart illness and cancer
  • Lower risk of developing Alzheimer’s disease
  • Boosts immune system


  • May lower cholesterol levels
  • Lowers risk of heart illness due to lowering of oxidative stress
  • Rich in vitamin E, copper, thiamine, and manganese


  • Rich in omega-3 fatty acid which helps to reduce risk of heart illness
  • Improves blood flow
  • May improve cognitive ability and functioning
  • Raises “good” cholesterol and reduces “bad” cholesterol levels


  • Aids in the functioning of the nervous system
  • Good source of antioxidants
  • Lowers “bad” cholesterol levels


  • Reduces blood pressure of people with heart disease and diabetes
  • Antioxidant effects
  • Raises “good” cholesterol levels


  • Rich in monosaturated fats
  • Reduces “bad” cholesterol levels
  • Reduces the risk of heart illness


  • Rich in vitamin E and manganese
  • Reduces “bad” cholesterol levels
  • Reduces inflammation
  • Reduces the risk of heart illness

Pine nuts

  • Rich in vitamin E, vitamin K, phosphorus, magnesium, and copper
  • May lower “bad” cholesterol levels
  • Rich in zinc which aids in enzymatic activity
  • Appetite suppression and therefore helps weight management


  • Lowers death rate
  • Lowers risk of type 2 diabetes
  • Reduces risk of heart illness
  • Reduces risk of developing asthma for fetuses


Sunflower seed

  • Rich in protein, monosaturated fats and Vitamin E
  • Reduces inflammation and therefore lowers risk of heart illness
  • Reduces cholesterol levels

Pumpkin seed

  • Rich in phosphorous, monosaturated fats and omega-6 fats
  • Good alternative source of iron for vegans
  • Source of vitamin K which strengthens bones
  • Reduces risk of bladder stone formation

Hemp seed

  • Best sources of proteins for vegans
  • Hemp seed oil Raises heart health
  • Relieves symptoms of eczema
  • Reduces chronic inflammation

Chia seed

  • Rich in omega-3 fatty acids, iron, and calcium
  • Antioxidant properties
  • Raises “good” cholesterol levels
  • Good source of fiber, promoting weight loss

Flax seed

  • Good source of fiber and omega-3 fatty acids
  • Reduces cholesterol levels and reduces risk of heart illness
  • Reduces blood pressure and blood sugar
  • May reduce risk of breast cancer and prostate cancer

Sesame seed

  • Reduces inflammation and relieves arthritis
  • Improves sex hormone status
  • Reduces risk of muscle damage and enables cardio activities



  • Good antioxidant
  • Source of iron, calcium, magnesium, phosphorus, vitamin K and zinc
  • Reduces the risk of type 2 diabetes
  • Promotes heart health


  • Reduces risk of urinary tract infection
  • Raises “good” cholesterol levels
  • Slows growth of cancer cells
  • Reduces risk of gum diseases and promotes oral health


  • Does not spike blood sugar levels after a meal
  • Reduces risk of developing type 2 diabetes and heart illness
  • Rich in fiber and potassium
  • Reduces inflammation


  • Promotes bowel movements
  • Rich in fiber, potassium, vitamin A and K
  • Antioxidant effects and prevents oxidative stress
  • Rich in boron, which can help with osteoporosis

Turkish Apricots

  • Source of iron, calcium, Vitamin A and C and magnesium
  • Promotes bone health
  • Strengthens the immune system
  • Promotes cell regeneration

Goji berries

  • Improves eyesight
  • Rich in vitamin A and C, strengthens the immune system
  • May prevent tumor growth and reduce cancer risk
  • Contains beta-carotene which Strengthens the skin barrier


  • Rich in vitamin A, calcium, and iron
  • Reduces night blindness and prevents cataracts
  • Relieves measles symptoms

Choose from our wide selection

All in all, we have seen the benefits of these berries and nuts. There’s no greater way to snack, than to much them! Here at NutsandSnacks, we offer combinations of mixed nuts and dried fruits, so take your pick. Be mindful not to enjoy them too much however, as dried fruits have high carbohydrate content. Nonetheless, having some is better than having none! Have a happy time munching.