Almonds (Prunus dulcis)
What trials show for LDL cholesterol, blood sugar and weight, plus serving size, vitamin E, oxalate and allergy risks.
Encyclopedia
Nuts & Seeds
Nut and seed profiles — walnuts, almonds, chia, flax, hemp, pumpkin, brazil — with fat profiles, ALA/EPA context, and cardiovascular evidence.
Brazil Nuts (Bertholletia excelsa)
One nut can hold 8 to 200 mcg. How many to eat per day, what the research shows, and the toxicity limit.
Cashews (Anacardium occidentale)
Copper, magnesium and iron per serving, what trials show for blood pressure and blood sugar, and allergy and oxalate risks.
Chia Seeds (Salvia hispanica)
Soaked, ground or in pudding, with serving size, nutrition and what trials show for blood sugar, blood pressure and weight loss.
Flaxseed (Linum usitatissimum)
What trials show for blood pressure, cholesterol and constipation, why ground beats whole, daily amounts and side effects.
Hazelnuts (Corylus avellana)
Oleic acid, vitamin E and folate per serving, what trials show for cholesterol, and how birch-pollen allergy works.
Hemp Seeds (Cannabis sativa var. sativa)
31.6 g protein per 100 g, omega-3 and GLA, hemp seeds vs hemp hearts, daily amounts, and whether they contain THC.
Macadamia Nuts (Macadamia integrifolia / M. tetraphylla)
The fattiest common nut, rich in oleic and palmitoleic acid; cholesterol trials, serving, allergy, dog toxicity.
Peanuts (Arachis hypogaea)
26 g protein per 100 g, what cohort studies show for heart health and weight, peanuts vs tree nuts, and allergy risks.
Pecans (Carya illinoinensis)
Cholesterol trials, serving size and allergy.
Pistachios (Pistacia vera)
What trials show for cholesterol and blood sugar, how many to eat a day, lutein, and allergy and sodium cautions.
Pumpkin Seeds / Pepitas (Cucurbita pepo)
Magnesium, zinc and protein per serving, what trials show for prostate symptoms, sleep and blood sugar, and pepitas.
Sesame Seeds (Sesamum indicum)
Calcium, copper and lignans, why hulled seeds and tahini differ, what trials show for cholesterol, and sesame allergy.
Sunflower Seeds (Helianthus annuus)
Vitamin E, selenium and magnesium per serving, calories, what the evidence shows, and allergy and nickel cautions.
Walnuts (Juglans regia)
The richest nut source of ALA omega-3, what trials show for cholesterol, brain and gut health, and how many to eat per day.
