Nuts and seeds are an important addition to any health-conscious diet plan. They taste great and make a satisfying snack for both children and adults. Nuts and seeds are good for your overall health as they contain protein, fiber, B vitamins, vitamin E and many other minerals and antioxidants. However, as most nuts are high in calories and fats, do not eat them in excess. You can incorporate small amounts of a combination of these nuts and seeds in your diet to enjoy their health benefits.Almonds Many people consider almonds to be nuts, but they are technically the seeds of the almond tree. A small handful of almonds are all you need to eat daily. These oval-shaped nuts contain fiber, protein, calcium, zinc, magnesium, potassium, phosphorus, copper, iron and some B vitamins.Brazil NutsBrazil nuts are technically seeds, but people call them nuts due to their brown nut-like outer covering. These nuts help in the prevention of breast and other cancers, cirrhosis of the liver, heart disease and premature aging. They can also improve cardiovascular health, manage Type 2 diabetes, reduce arthritis symptoms, protect skin from sun damage, lower bad cholesterol, and fight anemia.Chia seedsChia seeds are small, oval seeds that are mottle-colored with brown, gray, black and white. They can help reduce joint pain, keep the digestive system healthy, aid weight loss, reduce depression, fight arthritis and protect against diabetes, liver disease and heart disease. The recommended serving size is 1 to 2 tablespoons daily. Do not consume these seeds in dry, raw formPine NutsAlthough used as nuts in the culinary world, in the botanical world, pine nuts (also known as cedar nuts) are the edible seeds of pine trees. The recommended serving is 2 to 3 tablespoons daily. These nuts help improve heart health, reduce bad cholesterol, protect the arteries from damage, suppress appetite, boost energy and improve vision health. They also help increase the blood’s hemoglobin level and relieve fatigue and tension.Pumpkin SeedsPumpkin seeds, also known as pepitas, are flat and asymmetrically oval. Regular consumption of these seeds helps boost immunity, lower bad cholesterol, control blood sugar, fight anxiety and depression, reduce arthritis pain, increases insulin sensitivity, support prostate health, improve heart health, and reduce the risk of developing some types of cancer.Sesame SeedsSesame seeds are highly valued for their oil, which is exceptionally resistant to rancidity. They can lower blood pressure and cholesterol, protect against liver damage and prevent diseases like arthritis, asthma, migraine headaches, osteoporosis and certain cancers.Note: Excessive consumption of sesame seeds may trigger migraines and irritable bowel syndrome (IBS) symptoms in people who are sensitive to nuts and seeds.Sunflower SeedsSunflower seeds are the gift of the beautiful sunflowers. They are an excellent source of vitamin E, a fat-soluble antioxidant. Regular consumption of these seeds can help reduce the severity of asthma, lower high blood pressure, prevent migraine headaches and reduce the risk of heart attacks. The recommended serving size is ¼ cup daily.WalnutsBy eating just 1 ounce of walnuts daily (7 shelled walnuts), you can enjoy many of the health benefits. Regular consumption of walnuts can help reduce the risk of prostate and breast cancer, lower high blood pressure, improve cholesterol levels, aid in weight control, boost brain health and manage diabetes. They are equally good for your skin and hair.FlaxseedsOmega-3 essential fatty acids, "good" fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s. Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods. Fiber-Flaxseed contains both the soluble and insoluble types. It reduces Hypertension, Reduces the risk associated with skin cancer, Keeps depression in check, Fight against skin cancer, Reduces Cholesterol, eases the pain associated with arthritis.PeanutsKeep your appetite from going nuts, Crack down on your sodium consumption—without giving up your salty snack fix, Reduce your risk of diabetes and control blood sugar, Keep your heart healthy, Protect yourself from colon cancer.INCLUDE AS A SMALL SMALL SNACK IN BETWEEN MAJOR MEALS.