Nuts and Seeds (e.g., Almonds, Walnuts, Chia Seeds): These provide a combination of omega-3 and omega-6 fatty acids. Walnuts are particularly rich in alpha-linolenic acid (ALA), a plant-based omega-3, while almonds are high in monounsaturated fats. 

Nuts and Seeds (e.g., Almonds, Walnuts, Chia Seeds) 

• Rich in healthy fats: Nuts and seeds are loaded with monounsaturated and polyunsaturated fats, which support heart health by improving cholesterol levels and reducing inflammation. 

• Source of protein and fiber: They help in muscle repair and provide satiety, aiding in weight management and digestive health. 

• Omega-3 fatty acids: Seeds like flaxseeds, chia seeds, and walnuts are rich in omega-3s, which support brain and heart health. 

• Antioxidants: Many nuts and seeds, like almonds and sunflower seeds are packed with vitamin E, which helps protect cells from oxidative damage. 

• Bone health: Some nuts (like almonds) contain calcium and magnesium, while seeds (like sesame) are rich in zinc, supporting bone strength. 

Ways to incorporate nuts and seeds: Nuts and seeds can be sprinkled on top of salads or yogurt to add a crunchy texture and boost nutrition. They are great for snacking on their own or mixed with dried fruits in a trail mix for a healthy, on-the-go option. Blend them into smoothies to add healthy fats, protein, and fiber without altering the taste too much. Use ground nuts and seeds like flaxseed or chia in baking recipes or as a topping for oatmeal. You can also make nut butter from almonds or peanuts for spreading on toast or using in sauces and smoothies.  

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