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.


(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.

L.A.P.S. Nut and Seed Mix (linseeds-almonds-pumpkin seeds-sunflower seeds

  • Servings: Approximately 6 cups
  • Difficulty: super easy
  • Print

This recipe is an adaptation of the popular LSA mix, which includes linseed, sunflower seeds, and almonds. I have adjusted the ingredient amounts and added pumpkin seeds for their high zinc content.

Credit: Tamara Hoerner (Adapted from the popular LSA nut and seed mix.)


  • 1 cup whole linseed (flaxseed)
  • 1 cup raw-soaked/dehydrated almonds
  • 1 cup raw-soaked/dehydrated pumpkin seeds
  • 1 cup raw-soaked/dehydrated sunflower seeds


  1. Grind flaxseed in spice or coffee grinder
  2. Place in a high speed blender with remaining ingredients and blend into a fine meal.
  3. Can be kept up to 3 months in the refrigerator or 6 months in the freezer.
  4. Mix 1-2 tablespoons into oatmeal, smoothies, cereal, yogurt, etc.

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

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