Nuts & Seeds
10 articles, from the basics to the full research. Each one answers first, then goes as deep as you want.
Read in order
- Which nuts and seeds are the healthiest to snack on? 5 min A guide to the most nutritious nuts and seeds — what each one offers, why preparation matters, and how to get the most from them.
- Does soaking or sprouting nuts and seeds help you absorb more minerals? 5 min Why soaking and sprouting reduces anti-nutrients, improves mineral absorption, and makes nuts and seeds easier to digest.
- Are walnuts good for your brain, heart and gut? 8 min How walnuts support cognitive function, cardiovascular health, and gut microbiome diversity — and the clinical evidence behind the claims.
- Do pistachios improve cholesterol, blood sugar and gut health? 9 min How pistachios lower LDL cholesterol, improve blood sugar control, and support gut microbiome diversity — and the clinical evidence behind the claims.
- Do almonds lower cholesterol and blood sugar? 8 min How almonds lower LDL cholesterol, improve blood sugar control, and feed beneficial gut bacteria — and the clinical evidence behind the claims
- Do sunflower seeds improve heart health and blood sugar? 8 min Why sunflower seeds are one of the richest plant sources of vitamin E, and how their phytosterols, chlorogenic acid, and minerals support cardiovascular and metabolic health.
- Do macadamia nuts lower cholesterol? 8 min How macadamia nuts lower LDL cholesterol and why their unique fat profile — rich in oleic acid and the rare omega-7 palmitoleic acid — makes them one of the most anti-inflammatory tree nuts.
- Do hazelnuts lower cholesterol and improve heart-health markers? 7 min How hazelnuts protect LDL cholesterol from oxidation, lower cardiovascular risk biomarkers, and deliver the highest vitamin E content of any common nut
- Do cashews improve cholesterol and blood pressure? 8 min How cashews deliver exceptional copper and magnesium alongside monounsaturated fats, and what clinical trials show about their effects on cholesterol, blood pressure, and metabolic health.
- Do pecans improve cholesterol and heart health? 8 min How pecans — America's native tree nut — reduce LDL cholesterol, cut postprandial oxidative stress, and improve cardiometabolic risk markers in multiple randomised controlled trials.