Nuts and Seeds

Nuts and Seeds are compact nutritional treasures, delivering heart-healthy fats, plant-based protein, and essential minerals. Almonds boost vitamin E for skin health, chia seeds offer omega-3s, and flaxseeds provide lignans for hormone balance. Linked to reduced diabetes and cardiovascular risks, a handful daily (30g) may extend lifespan. From walnut’s brain-supporting DHA to pumpkin seeds’ magnesium for stress relief, they’re nature’s perfect snack—raw, roasted, or blended into butters. Calorie-dense but satiating, they’re a longevity staple across Blue Zones.