A handful a day — healthy fats, protein and micronutrients in every bite.
Almonds, walnuts, cashews, pistachios, peanuts, pumpkin seeds, sunflower seeds, chia, flax and sesame are calorie-dense but nutrient-packed: healthy fats, plant protein, magnesium, vitamin E and fiber. A daily handful (30 g) is linked to lower cardiovascular risk. Store them cool and airtight — oils go rancid quickly.
Every item below is drawn from the FoodPulse global food knowledge database — with nutrition, seasonality, cultural notes and recipes for every profile. Explore, save what you love to your Wish List or Shopping List, and use the Label Scanner to check any packaged version of nuts & seeds before you buy.
