The most nutritious nuts and seeds

There’s no denying that nuts are a gift from nature. Not only are they delicious, full of essential goodness and easy to incorporate into our daily eating habits, they are also one of the best sources of vitamin E – the powerful antioxidant that offers us a wealth of health and beauty benefits. As we don’t make vitamin E ourselves (we only get it in our diet), 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.

Awesome almonds for homemade granola Awesome almonds

Almonds are a fabulous source of several nutrients essential to health and wellbeing. Not only are they high in protein but they’re also rich in healthy fats that can help reduce the risk of heart disease, and 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 – perfect for keeping skin glowing and hair healthy.

Liz Earle's homemade granola recipe

Healthy hazelnuts

Hazelnuts are also a wonderful source of vitamin E and heart-healthy fats, plus they 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.


The health benefits of walnutsWonderful 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.



Liz's homemade granola recipePowerful 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!


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.


Skin by Liz Earle MBEFor 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.

Wellbeing Wisdom

  • Nuts are one of the best sources of the powerful antioxidant vitamin E
  • Just one handful of almonds can provide half of our recommended daily allowance of vitamin E
  • Pumpkin seeds have uniquely high levels of zinc to strengthen our immune systems and help balance blood sugar levels
  • auntycarol

    Scrumptious Granola

    Makes 20 servings

    350g (12oz) Honey
    225ml (8floz) Sunflower Oil
    450g (1lb) Oats
    200g (7oz) Barley Flakes
    200g (7oz) Wheat Flakes
    110g (4oz) Rye Flakes
    150g (5oz) Seedless rasins or sultanas
    150g (5oz) raw hazelnuts or cashews split
    25g (1oz) Sunflower seeds
    25g (1oz) Pumpkin seeds (optional)
    50g (2oz) dried apricots chopped
    50g (2oz) dates chopped
    75g (3oz) Milled flax seed , Linseed or Wheat germ

    My notes:- I only used all Oats, Cashews, Milled Flax seed and the remaining seeds and fruit. This recipe is from The Ballymaloe Cookery School Book.

    Preheat the oven 10 180C/350F/gas4

    Mix the oil and honey together in a saucepan and heat just sufficiently to melt the honey. Mix the oats nuts, seeds together. Pour in the honey and oil mixture. Spread thinly on 2 baking trays.

    Bake in the oven for 20-30 min’s, turning frequently, making sure the edges don’t burn. It should be golden and toasted, not roasted.

    Cool and mix in the rest of the ingredients. Store in a screw top jar or plastic box for 1-2 weeks. Good served with Yoghurt, Banana or just milk.