Nuts and seeds are nutrient-dense foods that offer a variety of health benefits while enhancing the texture and flavor of meals. Nuts like almonds, walnuts, cashews, and pistachios are rich in healthy fats, protein, fiber, vitamins, and minerals, making them an excellent source of energy and a heart-healthy snack. They are often eaten raw, roasted, or used in cooking and baking to add crunch and flavor to dishes such as salads, granola, and desserts. Nuts are also known for their antioxidant properties, which help protect the body from oxidative stress and inflammation.

Seeds, such as chia, flax, sunflower, and pumpkin seeds, are similarly packed with essential nutrients, including omega-3 fatty acids, fiber, and antioxidants. They are a great source of plant-based protein and are often used in smoothies, yogurt, or as a topping for salads and baked goods. Seeds are also known for their benefits in supporting digestive health, improving skin condition, and providing long-lasting energy. Both nuts and seeds are versatile, adding a nutritious boost to a variety of dishes, and can also be used to make nut butters or seed oils, offering even more ways to incorporate their healthful qualities into the diet