6 Nuts and seeds You Should Always Have in Your Pantry

These nuts and seeds may be tiny, but they pack a serious wellness punch. Stock your pantry with these essentials and get your daily dose of healthy fats, fiber, and skin-loving nutrients.

When it comes to snacking or cooking with nuts, raw and certified organic is the way to go. Raw nuts haven’t been roasted in sketchy seed oils, which can go rancid faster than you can say “oxidation.” Unless they’re dry roasted, most roasted nuts are basically taking a healthy food and giving it an oily makeover it didn’t ask for.

Stick to the simple stuff: look for a package that says “nuts, or nuts, salt”—and that’s it. If the ingredient list reads like a science experiment, toss it back on the shelf and run. Or, skip the mystery oils and make your own healthy roasted nuts at home.

1. Almonds

Crunchy, satisfying, and a classic for a reason. Almonds are full of vitamin E (hello, glowing skin), magnesium (mood + muscle support), and healthy fats that help keep you full. That vitamin E also works behind the scenes to help hydrate dry skin and fight the signs of aging—think fine lines and dullness. Want to level up? Vitamin E and vitamin C are a dream team, so pair your almonds with an orange and let the glow begin.

2. Walnuts

These brain-shaped nuggets are basically your nervous system’s bestie. High in plant-based omega-3s, they support brain health, mood, and inflammation reduction. They’ve also been linked to better heart health—so yeah, toss a handful into your oatmeal, salad, or straight into your mouth.

3. Brazil Nuts

These aren’t just a snack—they’re a selenium delivery system. And selenium is a key player for thyroid health, hormone balance, and fertility, making these nuts especially important for women. Just 1–2 per day is enough to hit your selenium needs. Do NOT overdo it though– too much can lead to toxic selenium levels.

4. Sunflower Seeds

Underrated but mighty. Sunflower seeds are loaded with vitamin E, magnesium, and selenium, and they’re also rich in B vitamins, which support energy and nervous system function. Great for tossing on salads, mixing into trail mix, or eating by the handful like a squirrel in a blackout.

5. Pumpkin Seeds (a.k.a. Pepitas)

Crunchy green magic. Pumpkin seeds are packed with magnesium, zinc (skin + immune support), and iron. Bonus: they’re a great PMS snack thanks to their blend of minerals that help with cramping and bloating.

Keeping a stash of these nuts and seeds on hand makes healthy snacking way easier. Sprinkle them, blend them, cook them or bake them. They’re small, but they’re doing big things behind the scenes.

6. Chia Seeds

Tiny, but not messing around. Chia seeds are packed with fiber (hello, digestion), omega-3s, plant-based protein, and antioxidants. When soaked, they form a gel-like texture that helps keep you full and supports gut health. They’re also great for blood sugar balance and keeping things, well, moving. Toss them into smoothies, oatmeal, yogurt, or make a trendy little chia pudding if you’re feeling extra.

Soaking Nuts

Soaking nuts might sound like a weird spa treatment, but it’s actually a smart way to make them easier to digest and gentler on your gut. Nuts naturally contain phytic acid and enzyme inhibitors—basically nature’s way of keeping them from sprouting too early. But those same compounds can block nutrient absorption in humans. Soaking helps break all that down, making the nuts softer, less bitter, and friendlier to your belly. Just toss them in a bowl of water with a pinch of salt, let them soak for a few hours or overnight, then rinse and dry. Boom. Upgraded nuts.

Buying in Bulk + Freezer Storage

If you eat nuts regularly and don’t want to go broke doing it, buy in bulk. It’s cheaper per pound and saves you from yet another emergency almond run. The trick to keeping them fresh? Store them in your freezer. Yep, nuts are high in fat and can go rancid if they sit around too long at room temp. Toss your stash into airtight bags or containers and keep them in the freezer where they’ll stay good for up to a year—no funky smells, no wasted money, just ready-to-go crunch when you need it.