Coconut
Coconut meat, water and oil each have distinct profiles: MCTs for energy, fibre for gut health, polyphenols for antioxidant defence.
26 July 2026
THE COLLECTION
Food Group: Nuts & Seeds
Every entry in this collection — sourced, checked and written to be read.
Cashews
Cashews are the soft, buttery exception in the nut bowl: kidney-shaped, mild and creamier than most, with a
22 June 2026
Pistachios
Pistachios are the green-hearted nut you have to work for, and that small effort of shelling them is
22 June 2026
Sunflower Seeds
Sunflower seeds are a small kernel with a big nutritional return, and one of the easiest ways to
22 June 2026
Sesame Seeds
Sesame seeds are tiny but mighty, the seeds behind tahini, hummus and the topping on a sesame bun,
22 June 2026
Hazelnuts
Hazelnuts are best known as the partner of chocolate, but stripped of the sugar they are a genuinely
22 June 2026
Pecans
Pecans are the buttery, mellow tree nut at the heart of the famous pie, but their nutrition deserves
22 June 2026
Peanut Butter
Natural peanut butter is a budget protein powerhouse. In large cohorts, regular peanut eaters show the same reduced cardiovascular risk as tree-nut eaters.
12 June 2026
Almonds
A handful of almonds covers nearly half your daily vitamin E, with magnesium and monounsaturated fat supporting heart and skin health.
12 June 2026
Walnuts
Walnuts are the only common nut with meaningful plant omega-3 ALA, and feature in nearly every major heart-health trial.
12 June 2026
Chia Seeds
Roughly 18 g of omega-3 ALA and 34 g of fibre per 100 g make chia seeds one of the most densely nutritious seeds available.
12 June 2026
Flaxseed
The richest common plant source of ALA omega-3, flaxseed also provides lignans and fibre for heart health and blood sugar control.
12 June 2026