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Contain all nine essential amino acids, omega-3 and omega-6 fatty acids. They promote heart and digestive health. Hemp seeds can be added to smoothies, oatmeal, or salads.

High in vitamin E, magnesium, and healthy monounsaturated fats. They help with cholesterol regulation and provide antioxidant benefits. Almonds can be added to salads, yogurt, or consumed as almond butter or milk.

Offer a good amount of omega-3 fatty acids, antioxidants, and are thought to help with brain health. Walnuts can be eaten raw, added to baked goods, or tossed into salads.

Provide a rich source of magnesium, zinc, and fatty acids. They are beneficial for immune support and prostate health. Pumpkin seeds can be eaten raw, roasted, or added to soups and salads.

Rich in omega-3 fatty acids, fiber, and lignans, which may help reduce cancer risk. Ground flaxseeds can be added to cereals, smoothies, or used as an egg substitute in vegetarian recipes.

Packed with omega-3 fatty acids, fiber, and calcium. They aid in digestive health and are an energy-boosting superfood. Chia seeds can be used in smoothies, puddings, or as an egg substitute in baking for vegetarians.

Contain lignans, which may help to lower cholesterol, plus a good source of calcium and zinc. Sesame seeds can be sprinkled over stir-fries, salads, or integrated into tahini.

A good source of magnesium, copper, and oleic acid. They support cardiovascular and bone health. Cashews can be eaten raw, added to stir-fries, or made into cashew butter or vegan cashew cheese.

High in vitamin E and selenium, offering antioxidant properties. They can lower cholesterol and support heart health. Sunflower seeds can be added to salads, homemade bread, or eaten as a snack.