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Nuts and seeds30
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Chia seedsFoodTiny seeds rich in soluble fiber, plant omega-3 (ALA), and minerals.
NutsFoodTree nuts provide vitamin E, magnesium, fiber, and (in walnuts) plant omega-3.
Almond butterFoodA spread made from ground roasted or raw almonds; a source of vitamin E, monounsaturated fat, magnesium, and manganese.
Almond milkFoodA plant milk made from ground almonds and water, often fortified; a source of vitamin E and (when fortified) calcium and vitamin D.
AlmondsFoodA tree nut eaten raw, roasted, or as almond butter. A dietary source of vitamin E, magnesium, and monounsaturated fat, with plant protein and fiber.
Black sesameFoodBlack sesame, the dark-hulled variety of sesame used whole, ground, or as a paste in East-Asian cooking and sweets; it carries calcium, iron, and dietary fiber along with the sesame lignan sesamin and dark-skin anthocyanin pigments. Distinct from ordinary (white) sesame seeds.
Brazil nutsFoodA large tree nut from South America. Notable as a concentrated dietary source of selenium, with magnesium and monounsaturated fat.
Cashew butterFoodA smooth spread made from ground roasted cashews; a source of copper, magnesium, manganese, and zinc.
CashewsFoodA kidney-shaped tree nut eaten roasted or raw. A dietary source of copper, magnesium, and monounsaturated fat.
ChestnutsFoodA starchy, lower-fat tree nut usually roasted or boiled, with a soft sweet flesh; a source of carbohydrate, vitamin C, and fiber.
Egusi seedsFoodShelled melon seeds ground into a thickener for West African soups; a source of protein, total fat, magnesium, and zinc.
FlaxseedFoodSmall seeds usually ground before use. A dietary source of alpha-linolenic acid (a plant omega-3 fat), fiber, and lignans.
The edible inner seed of the ginkgo tree (ginnan / ιζ / η½ζ), a small jade-green kernel roasted or simmered in East-Asian dishes such as chawanmushi and hot pots; it carries starch, potassium, and niacin. Distinct from ginkgo leaf extract, which is sold as a supplement.
HazelnutsFoodA tree nut (filbert) eaten roasted or in spreads. A dietary source of vitamin E, manganese, and monounsaturated fat.
Hemp seedsFoodSoft hulled seeds of the hemp plant. A dietary source of plant protein, magnesium, and both omega-3 and omega-6 fats.
Lotus seedFoodThe pale seed of the lotus plant, simmered in soups and sweetened into paste across East Asia; a source of protein, magnesium, potassium, and phosphorus.
Macadamia nutsFoodA rich, buttery tree nut native to Australia, usually roasted; a source of monounsaturated fat, manganese, and thiamin.
Peanut butterFoodA spread made from ground peanuts. A dietary source of plant protein, niacin, and monounsaturated fat.
PeanutsFoodThe edible seed of a legume that ripens underground, eaten roasted or boiled (distinct from peanut butter); a source of protein, niacin, folate, and monounsaturated fat.
Pili nutsFoodA rich Southeast-Asian tree nut with a tender, buttery kernel, eaten raw or roasted; a source of monounsaturated fat, magnesium, and manganese.
Pine nutsFoodThe small edible seeds of pine cones, often toasted for use in pesto and salads; a source of vitamin E, manganese, magnesium, and zinc.
PistachiosFoodA green tree nut eaten as a snack. A dietary source of vitamin B6, potassium, plant protein, and the carotenoid lutein.
Poppy seedFoodThe tiny oilseeds of the poppy used in baking and fillings; a source of calcium, manganese, magnesium, and thiamin.
Pumpkin seedsFoodFlat green seeds (pepitas) eaten roasted or raw. A dietary source of magnesium, zinc, and plant protein.
Sesame seedsFoodSmall oil-rich seeds used whole or as tahini. A dietary source of copper, calcium, and plant lignans.
Sunflower seedsFoodSeeds of the sunflower eaten roasted or raw. A dietary source of vitamin E, magnesium, and selenium.
TahiniFoodA smooth paste of ground sesame seeds used across the Middle East and Mediterranean; a source of calcium, magnesium, and plant protein.
TigernutsFoodSmall wrinkled tubers (chufa) with a sweet, nutty flavor, eaten dried or soaked and used to make horchata; a source of fiber, magnesium, and potassium.
WalnutsFoodA tree nut with a distinctive folded shape. A dietary source of alpha-linolenic acid (a plant omega-3 fat), manganese, and copper.