Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins and minerals. Nuts and seeds regulate body weight as their fats are not fully absorbed and they regulate food intake. Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease and diabetes. Chia seeds, which are abundant in vitamins A, C, iron, and potassium, can help increase the radiance and flexibility of your skin, giving you a radiant complexion from the inside out. Pumpkin seeds are rich in antioxidants, healthy fats, and minerals. Possible benefits of eating pumpkin seeds include boosting bone health Sunflower seeds are a nutritious snack, rich in vitamin E and antioxidants, supporting healthy skin, boosting immune function, and promoting heart health. Additionally, their high content of essential minerals contributes to improved bone health and overall well-being