What’s Great About Nuts & Seeds

Posted by Dr. Alda Ngo

Have you heard that we’re teaming up with Chef Blair from Edmonton’s popular farm-to-table restaurant RGE RD to co-host a Mindful Cooking class? He gave us a sneak peek at one of his nuggets of wisdom: use nuts and seeds instead of creamy or sugary sauces as a healthy way to jazz up your dishes. Not only do they add loads of flavour and texture but they also add a ton of nutrients too!

Nature packs nuts & seeds

Nature packs nuts and seeds full of concentrated goodness, because they need all the nutrients to grow into complex plants. 

They are a great source of fibre and contain healthy monounsaturated fats, polyunsaturated fats as well as vital vitamins, minerals and anti-oxidants.

When we include them as part of our healthy balanced diet, they can help to reduce blood sugar, cholesterol and blood pressure.

Monounsaturated fats help to reduce bad cholesterol levels in the blood and can lower the risk of heart disease and stroke. They also provide the nutrients that we need to develop and maintain our cells.

We need polyunsaturated fats for brain function, cell growth, as well as to build cell membranes and nerve coverings. Our bodies don’t make these essential fatty acids, so it’s important that we get them from our diet.

Hemp Seeds

Hemp seeds are one of the few plants that is a source of complete protein, containing essential amino acids that our body can’t make. They are also super protein-dense, 25% of their calories coming from protein. So 2-3 tablespoons of hemp seeds provide about 11 grams of protein- making it a comparable protein source to beef and lamb.

Hemp seeds are high in gamma-linoleic acids (GLA), which help the body to produce prostaglandin E1 to reduce PMS and menopausal symptoms.

They are also a great source of Omega-3 fatty acids, which are associated with a lower risk of cancer, diabetes, heart disease and better sperm quality.

Pumpkin Seeds

Pumpkin seeds are a wonderful source of healthy fats, magnesium and anti-oxidants like carotenoids and vitamin E.

Studies suggest that the lignans they contain, help to prevent breast cancer and improve prostate and bladder health.

They are high in magnesium, which is essential to hundreds of chemical reactions in the body like regulating blood pressure, reducing the risk of heart disease, formation and maintenance of healthy bones, and regulating blood sugar levels.


Walnuts are a super plant source of Omega -3 fatty acids.

Studies show that the polyunsaturated fats, polyphenols and vitamin E found in walnuts reduce oxidative damage and inflammation in the brain. Research also correlates them with reduced risk, delayed onset and slowed progression of Alzheimer’s disease, as they improve learning skills, memory and anxiety reduction.

Walnuts also reduce lipid peroxidation, which is a process that damages sperm cells. Research shows that a walnut-enriched diet improves sperm vitality, motility and morphology.

Mindful Eating & Cooking Class for Men

Join us for an appy, a demo cooking class led by Chef Blair and our WFH Team and a taste of our Mindful Meal. Take home the recipe and a belly full of inspiration and learn how easy it is to cook a meal that’s healthy AND delicious! All proceeds go to Movember.

Go to our Events page for more details or call to register today.
Space is limited!

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