A Handful a Day: Why Nuts and Seeds Are Small Foods With Big Impact
Long before calorie counts and diet trends, a handful of nuts could mean survival. Traders carried them across deserts, ancient texts praised them as royal food, and communities relied on them when crops failed.
Today, that same handful—almonds, peanuts, sesame, or pumpkin seeds—might be one of the simplest ways to protect your heart.
In kitchens across Ghana, nuts and seeds are already familiar. Groundnuts simmer into rich soups, sesame finds its way into snacks, and roasted seeds are sold on busy streets.
Yet what often feels like a side ingredient is quietly one of the most powerful additions to a daily diet.
The real story isn’t just about protein or healthy fats—though nuts have plenty of both. It’s how they work together.
The oils in nuts, especially monounsaturated an...