Nuts & seeds

Healthy fats, minerals and fiber in every handful — plus serving sizes and the nut you should only eat a couple of.

AlmondsVitamin E, heart health, brain functionNuts & Seeds

Brazil NutsExceptionally rich in seleniumNuts & Seeds

CashewsZinc, magnesium, bone healthNuts & Seeds

Chia SeedsOmega-3 (ALA), fiber, calcium; gels for fullnessNuts & Seeds

FlaxseedsLignans, plant omega-3 (ALA), fiberNuts & Seeds

HazelnutsVitamin E, heart health, folateNuts & Seeds

Macadamia NutsMonounsaturated fats, manganese, thiaminNuts & Seeds

PeanutsProtein, heart health, affordableNuts & Seeds

PecansRich in antioxidants, monounsaturated fats, fiberNuts & Seeds

Pine NutsPinolenic acid, iron, magnesium, vitamin KNuts & Seeds

PistachiosAmong the lower-calorie nuts, lutein for eyes, proteinNuts & Seeds

WalnutsPlant omega-3 (ALA), polyphenols, heart healthNuts & SeedsMedicine note

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.