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

July 24, 2020

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.

Nicole VanQuaethem

10 Simple & Charming Ways to Use Mason Jars
Did you set realistic New Year’s resolutions?
I'm Nicole

Thanks for stopping by! I am a Registered Holistic Nutritionist, owner of Simply Nic Nutrition and I am super passionate about keeping health and wellness simple and fun!


ready to join the club?

tell me more

01. Cookbook Club
02. Digital Wellness Club
03. 1:1 Coaching Club

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
  • -Almonds

Protein Power:

  • -Pumpkin seeds
  • -Peanuts
  • -Pistachios
  • -Almonds
  • -Sunflower seeds
  • -Sesame seeds
  • -Hemp

Savoury Snack:

  • -Shredded Coconut
  • -Cacao Nibs
  • -Caramelized pecans (with cinnamon)
  • -Roasted Hazelnuts
  • -Walnuts

+ show Comments

- Hide Comments

add a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

check out these posts

i'm nic!

Registered Holistic Nutritionist, Owner of Simply Nic and 1:1 Digital health coach with a passion for all things intuitive nutrition and wellness!

more about me

hey there!

1 day of healthy meals

get it now


simple swaps to make healthy eating a breeze

read it

blog post

 top resources

gut health basics

Does your stomach need to chill out a bit? Maybe you need to give you gut some extra love! Download our gut health basics guide to learn how you can support your gut health PLUS free recipes


Simply Nic is your one-stop for wellness, artisanal goods, information and coaching- curated by Nic, RHN

what we do
the clubs

follow along 
on Instagram:




© simply nic nutrition 2021