11 Nuts And Seeds

Nuts and seeds are great sprinkled onto muesli, porridge and salads or ground to be added to smoothies. Avoid skinless nuts, which are often rancid, and go for skin-on organic nuts such as almonds and hazels, both rich in vitamin E, magnesium and manganese. Pumpkin seeds are an excellent source of vitamin K, and sesame seeds are rich in calcium. Both these seeds are bursting with magnesium, iron, zinc, manganese and phosphorus, and can be bought as spreads to add to sauces.