There’s no denying that nuts are a gift from nature. Nutritious nuts and seeds are delicious, full of essential goodness and easy to incorporate into our daily eating habits. They’re also one of the best sources of vitamin E. This powerful antioxidant that offers us a wealth of health and beauty benefits.

We don’t make vitamin E ourselves, so it’s important to make sure we absorb enough from what we eat. Some of the best sources of this vital vitamin are found in nutritious nuts and seeds.

How to activate nuts

Activating nuts is the easiest and best way to stimulate the early germination process that reduces the enzyme inhibitors that can cause digestive upsets and gut health issues. This makes them easier to digest and gentler on the stomach.

To activate your nuts, soak them in clean water for 8-12 hours (adding an optional pinch of salt if you like). Then rinse, pat dry and pop into the oven on its lowest setting, no more than 65°C degrees (150°F), or into a dehydrator for 12-24 hours. Turn occasionally.

You’ll know when they’re done by the tasty crunch! Liz buys her nuts, such as whole almonds, online in bulk as they are much cheaper. Split this with friends and family to share the cost too.

Awesome almonds

Almonds are a fabulous source of several nutrients essential to health and wellbeing. They’re high in protein and rich in healthy fats that can help reduce the risk of heart disease. Almonds are also rich in antioxidants to protect against free radical damage.

Just one handful of almonds can provide almost 50% of our recommended daily dose of vitamin E. This is perfect for keeping skin glowing and hair healthy.

Discover our almond recipes

• Almond and cherry butter recipe
• Bake Camembert with chilli jam and almonds

Healthy hazelnuts

Hazelnuts are also a wonderful source of vitamin E and heart-healthy fats. They also contain vitamins B1, B2, B3, B5, B6 and B9 essential for energy and the overall health of the nervous system.

They’re also rich in manganese and a good source of fibre – both having a positive impact on our digestive systems.

Discover our hazelnut recipes

• Hazelnut salad with apple and goat’s cheese
• Chocolate and hazelnut butter recipe

Wonderful walnuts

Rich in antioxidants and omega-3 fatty acids, walnuts have been shown in studies to help fight the inflammation that can lead to disease. Their manganese content can also help reduce PMS symptoms.

Discover our walnut recipes

• Salsa di Noci (walnut sauce) pasta
• Roasted squash, walnut and stilton tart

Powerful pumpkin seeds

High in protein and antioxidants, pumpkin seeds also offer uniquely high levels of zinc to strengthen our immune systems and help balance blood sugar levels.

These delicious little seeds also contain large amounts of manganese, crucial for bones and thyroid function, and have even been specifically linked to warding off prostate problems. The perfect manly power-snack!

Read our pumpkin seed recipes

• Salmon with pumpkin seed pesto
• Spiced pumpkin and carrot loaf recipe

Sensational sunflower seeds

Sunflower seeds are packed with vitamin E together with several vital minerals, including magnesium, selenium and copper.

For a tasty savoury snack, try heating a handful of sunflower seeds in a frying pan and, just as they are beginning to colour, add a splash or two of soya sauce. Remove from the heat immediately, and quickly stir around to evenly coat the seeds. Allow to cool before munching.

Discover our sunflower seed recipes

• Beauty boost bars with seeds and cranberries
• Super seedy omega-3 bars

Buy Skin, by Liz Earle

For more complexion-boosting snacks and recipes order your copy of Liz’s new book SKIN today and start the ultimate wellbeing plan for radiant skin in 6 weeks.