If You Read Nothing Else

One of the densest plant sources of magnesium and zinc — two minerals that decline quietly with age.

Its delta-7-plant sterols are behind the modest but consistent improvement in urinary symptoms in older men.

Tryptophan plus magnesium make it a traditional before-bed handful — the Persian evening tokhmeh with tea.

Choose unsalted. The classical Persian caution has always been that the salt, not the seed, is what strains the kidneys.