Nuts and seeds are small but beneficial. They are packed full of nutrients, protein, and healthy fats. While many people think fats need to be avoided, there are unsaturated fats that promote good health. 

Nuts and seeds are perfect for snacking or can be added to any meal. With versatility and a variety of tastes, seeds can be a part of any diet. Plus, one handful is packed with nutrients to support your brain, heart, and eyes.

Small Foods, Big Benefits

Seeds and nuts are high in protein essential for optimal health. They also contain unsaturated fats, which are good fats that support optimal health.

Many people are aware of the benefits of nuts and seeds for heart and brain health, but these small foods also deliver big benefits for your eyes.

The eyes have a higher metabolic rate than any other part of the body, which can be associated with occasional oxidative stress. Because vision is one of the most important human senses, it is essential to support eye health.

There are nutrients in nuts and seeds that can do just that, and what better way to get those nutrients than with a handful of tasty trail mix.

homemade seedy walnut trail mix

Seedy Walnut Trail Mix

The recipe below combines several nutrient-rich nuts and seeds. But, the best part about trail mix is that you can add whatever you want. And there are no bad nuts or seeds.

This recipe will make 5 cups of trail mix.


2 cups raw pepitas (hulled pumpkin seeds)
1 cup raw sesame seeds
1 cup chopped raw walnuts
1 cup raw pine nuts
1/3 cup Grade B maple syrup (darker, has more flavor)
1 teaspoon coarse salt
1 cup dried fruit (one kind or mixed, chopped)


Preheat oven to 300 degrees F. Line two large baking sheets with foil. In a large mixing bowl, toss the pepitas, sesame seeds, walnuts, pine nuts, maple syrup, and salt until evenly coated.

Spread the mixture out in an even single layer on the lined baking sheets. Bake the mixture, stirring several times with a spatula or wooden spoon, alternating the sheets on the racks.

Bake for about 20 minutes until the mixture is just golden. Cool mixture completely on the pans, then add your dried fruit of choice and toss to combine.

Store cooled trail mix in an airtight container at room temperature. For travel, pack in cup amounts for an easy go-to snack between meals.



Walnuts contain vitamin E, which helps reduce typical oxidative stress to lower the occurrence of common age-related issues affecting eyesight. The zinc within walnuts helps transport vitamin A to the eyes, another important vitamin that helps support antioxidant capacity within the eyes. Walnuts also contain more omega-3 fatty acids than any other nut to help promote blood flow to the retina to allow the eye to focus.

Pine Nuts

Along with omega-3 fatty acids, pine nuts contain lutein. This is a potent carotenoid that supports long-term vision. Lutein supports blood vessel health and proper circulation, ensuring that the eyes get the oxygen and nourishment they need. Lutein also supports lens health to promote visual acuity and help with occasional glare.

Pumpkin Seeds

Pumpkin seeds are a real treat for your eyes. Pumpkin seeds contain vitamins A and C, which help reduce occasional oxidative stress and promote long-term vision. Vitamins A and C help promote antioxidant capacity, while zinc ensures that vitamin A gets to the eye as needed. Lutein and zeaxanthin are powerful carotenoids that deposit onto the macula of the eye to help protect the cells responsible for vision from common environmental threats and blue light.

Sesame Seeds

Today’s reliance on technology has people in front of screens and smartphones for a large portion of each day. Sesame seeds contain compounds that support healthy circulation to the eye to help with everyday eyestrain and fatigue.

The Bottom Line

Nuts and seeds have been part of the human diet since Paleolithic times, so there must be more than meets the eye. History may have told you that carrots are the key to healthy vision, but it turns out that big eye health support also comes in small packages. Nuts and seeds are here to stay, so add them to your eye-healthy diet today.