1) Nozzles are cheap. Even good quality nozzles. I've bought a whole bunch of them and I replace them as soon as I see an increase in print artifacts like stringing. The Ender 3 uses a standard thread size (M6) so most, if not all, should simply fit. I did see a difference in print quality with different nozzle
heights however. I now use a nozzle height of 1/3" height (tip to base). Higher nozzles didn't give me the best results. As for which are good quality and which are bad, don't look at their prices. I've bought expensive nozzles that were complete and utter crap while
the ones I'm using now are cheap and very good.
2) Yes, it is safe to move the head (and bed) by hand if you move them
slowly. Moving anything will cause the steppers to generate a voltage. On my Ender 3 Max, that voltage is enough to light up its display so I always try to make sure I don't move anything too fast. If I move something from one end to the other, I'll take about 5 seconds. If I move it faster, then the display lights up.