Boost your Vitamin and Mineral Intake with L.A.P.S. Nut and Seed Mix

What would you say to a nut and seed mix that would supply nutrients to improve health throughout the body? This nut and seed mix, L.A.P.S., (linseed/flax-almonds-pumpkin seeds-sunflower seeds) does just that. L.A.P.S. provides a range of nutrients that help the body in many ways which include: improving skin, hair and teeth, boosting immunity, building healthy bones/muscle, providing antioxidants to fight free radicals, as well as enhancing cell, brain, cardiovascular and reproductive health.

This is my own, personal recipe, which I developed based on the popular LSA mix. LSA stands for Linseed, Sunflower Seeds, and Almonds. It is a mix popular in whole food and health coaching circles, as a way to boost healthy fat intake, as well as a whole food source of vitamins and minerals. I have adjusted the amounts and also added pumpkin seeds, which are a wonderful source of zinc. Just what nutrients are in L.A.P.S.? (1) Take a look below!

The best nutrients in the L.A.P.S. nut and seed mix

• The Omega 3 fatty acid ALA – Alpha-linolenic Acid. – This comes mainly from the linseeds, which are rich in this essential fatty acid. ALA has anti-inflammatory affects and important for heat health.
• Vitamin E – A potent antioxidant. This important vitamin protects against damage to the outside lining of every cell in the body. Vitamin E has also been shown to protect against heart disease.
• Copper – A key mineral involved in many systems throughout the body. Copper is important in building healthy tissue, maintaining blood volume, and energy production.
• Manganese – This trace mineral is just as important to the body as other minerals such as calcium and magnesium. Manganese often acts as a co-factor in the production of enzymes, critical to different bodily functions. It helps in the production of antioxidants and protects against free radicals; Manganese is required for the production of an enzyme necessary to make collagen, for healthy skin and joints. It is also a key component in many enzymes necessary for blood sugar control.
• B-Vitamins – There are several of the B-vitamins in this nut and seed mix, including biotin, folate, riboflavin (B2) and Niacin (B3). The benefits of these vitamins include: brain health, cardiovascular support, red cell production, reproductive health, energy production, antioxidant protection, and iron metabolism,
• Phosphorus – This is an important mineral, but not well known. Here are just a few of the things it does: a part in every cell in the body, most fluid balances throughout the body, and genetic processes through a roll as a component of RNA and DNA. Phosphorus makes basic cell function possible, provides bone support, maintains energy supplies and provides acid-base balance.
• Zinc – This crucial nutrient acts as a cofactor in as many 300 critical enzymes throughout the body. It is said that even a mild deficiency in zinc can have many health implications on immunity, reproduction, skin health and vision, just to name a few.

Linseeds (AKA: Flax Seeds)

(per 2 tablespoon serving of linseeds)

• An excellent source of Omega 3 fatty acids – 3 grams per serving or 132% (DRI-daily recommended intake)
• Fiber – 3.8 grams
• Vitamin B1 – 19% DRI
• Copper – 19% DRI
• Manganese – 17.5% DRI
• Linseeds are also a good source of Magnesium, Phosphorus, Selenium, Lutein and Zeaxanthin.

Almonds

(Per 1/4 cup serving of almonds)

• Biotin (vitamin B7) – 15 mcg – 49% DRI
• Copper – 230 mcg – 25.6% DRI
• Vitamin E – 40% DRI
• Manganese – 26.5% DRI
• Fiber – 2.8 g
• Almonds are also a good source of: vitamin B2, phosphorus, magnesium, and molybdenum

Pumpkin Seeds

(Per 1/4 cup serving of pumpkin seeds)

• Zinc – 2.5 mg – 23% DRI
• Manganese – 1.47 mg – 73.5% DRI
• Phosphorus – 398 mg – 57% DRI
• Copper – 430 mcg – 49% DRI
• Magnesium – 190.92 mg – 48% DRI
• Iron – 2.8 mg – 16% DRI
• Protein – 9.75 g
• Pumpkin seeds are also a good source of Beta-Carotene, Lutein and Zeaxanthin.

Sunflower Seeds

(Per 1/4 cup serving of sunflower seeds)

• Vitamin E – 12 mg – 82% DRI
• Copper – 630 mcg – 70% DRI
• Vitamin B1 – 43% DRI
• Selenium – 18.5 mcg – 34% DRI
• Vitamin B6 – 28% DRI
• Folate – 79 mcg – 20% DRI
• Vitamin B3 – 3 mg – 18% DRI

My recipe for L.A.P.S. Nut and Seed Mix, (linseed/flax-almonds-pumpkin seeds-sunflower seeds)

How should you use L.A.P.S.? All you have to do is mix 1-2 tablespoons into oatmeal, smoothies, cereal, yogurt, etc. It will fit anywhere you would use chopped or ground nuts.

1. The source for the nutrient content of the foods was the book: World’s Healthiest Foods by George Mateljan, second edition.