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
THE COLLECTION
Food Group: Nuts & Seeds
Every entry in this collection — sourced, checked and written to be read.
Almonds
A handful of almonds covers nearly half your daily vitamin E. Despite their calorie density, trials repeatedly show nut eaters do not gain more…
12 June 2026
Walnuts
Walnuts are the only common nut with meaningful plant omega-3 (ALA). Regular walnut intake features in nearly every major heart-health dietary trial, including PREDIMED.
12 June 2026
Chia Seeds
Over a third of a chia seed is fiber — most of it soluble, forming a gel that slows digestion and steadies blood sugar.…
12 June 2026
Flaxseed
Ground flaxseed is the richest food source of lignans — phytoestrogens studied for hormone-related health — alongside omega-3 ALA and cholesterol-lowering soluble fiber.
12 June 2026
Pumpkin Seeds
Among the most protein-dense seeds at 30 g per 100 g, pumpkin seeds are also a standout source of zinc and magnesium — two…
12 June 2026