Nuts and seeds are packed with healthy fats, yet people in Flanders consume surprisingly little of them.
Fewer than 1 in 10 Flemish adults eat nuts or seeds daily, and only 2.5% reach the recommended intake of at least 20 grams per day. A missed opportunity—because just a small handful a day can already make a big difference.

The Superior Health Council recommends that adults consume 20 to 30 grams of nuts and seeds per day, roughly the equivalent of a small handful.

Why nuts and seeds are so valuable

Nuts and seeds provide:

• Healthy unsaturated fats that support heart and blood vessel health
• Dietary fibre for good digestion and long-lasting satiety
• Vitamins and minerals that support energy levels, muscle function and immunity

What’s in your handful?

Almonds
Rich in vitamin E, supporting healthy skin and protection against oxidative stress. They also help support cholesterol and blood sugar balance.

Walnuts
High in omega-3 fatty acids, beneficial for heart and brain health, with an anti-inflammatory effect.

Hazelnuts
Heart-friendly and rich in magnesium and vitamin B6, important for energy production and muscle function.

Cashews
Provide iron, zinc and magnesium — essential for bone health, immunity and metabolism.

Flaxseeds
Very high in fibre and rich in omega-3 fatty acids and lignans, supporting heart health, gut function and hormonal balance.

Pumpkin seeds
Rich in magnesium, zinc and iron. They support muscle function, energy levels and immune health.

Chia seeds
True fibre boosters that promote long-lasting satiety and stable blood sugar levels.

Poppy seeds
Contain fibre, protein, healthy fats and minerals such as calcium and magnesium.

Pine nuts
Rich in unsaturated fatty acids and vitamins (E, K and B vitamins). They support heart health and provide a satisfying feeling.

How to make it easy

• Sprinkle nuts or seeds over yoghurt or oatmeal
• Add them to salads, pasta dishes or stir-fries
• Use them as a topping for plant-based meals
• Enjoy a handful as a snack

Combined with the plant-based products from Damhert, nuts and seeds fit perfectly into a balanced, plant-based diet.

Just one handful a day is enough to make a difference.