Nuts and seeds provide healthy fats, protein, and fiber in a relatively small serving, making them a calorie-dense but nutritionally useful snack or addition to meals.
Good options to know
- Almonds — a good source of vitamin E and fiber
- Walnuts — one of the better plant sources of omega-3 fatty acids
- Chia and flax seeds — high in fiber and omega-3s, especially when ground
- Pumpkin seeds — a good source of magnesium and zinc
Worth knowing
Because nuts and seeds are calorie-dense, a small handful (roughly a quarter cup) is generally considered a reasonable everyday serving.
As with any food group, variety and overall dietary pattern matter more than any single food — think of this as one useful piece of a balanced diet, not a food to eat in isolation for a specific outcome.
