Nuts are pint-sized nutritional power-house that is loaded with healthy unsaturated fats, protein, fiber, antioxidants, vitamin E, and other essential vitamins and minerals. Whether they're raw or roasted. Seeds provide many of the same nutritional benefits as nuts do. Hemp seeds, for example, are loaded with omega-3 fatty acids, gamma linolenic acid, protein, zinc, iron, magnesium, potassium, phosphorus, and calcium. Dried fruits can be a great source of fiber, antioxidants, calcium, and vitamins A, C, and K. It's also pretty easy to make your own dried fruit at home in the oven.