Nuts and seeds provide different nutrients, so eating a variety is better than relying on just one.

 

     Nuts

     

 

•    Almonds – Rich in vitamin E, magnesium, and protein.
•    Walnuts – High in omega-3 fats that support heart and brain health.
•    Cashews – Good source of magnesium, zinc, and copper.
•    Pistachios – Provide protein, fiber, and antioxidants.

 

     Seeds

 

 

• Chia seeds – Omega-3s, fiber, calcium.
• Flax seeds – Omega-3s and lignans (beneficial plant compounds).
• Pumpkin seeds – Rich in zinc, magnesium, and iron.
• Sunflower seeds – High in vitamin E and selenium.
• Sesame seeds – Good source of calcium and healthy fats.

   Simple Daily Mix

    For general health, you can eat:

• 10–15 almonds
• 2–4 walnuts
• 1 tablespoon mixed seeds (chia, flax, pumpkin, sunflower)

This provides healthy fats, protein, fiber, vitamins, and minerals that support heart health, brain function, skin, hair, and overall nutrition.