Love grabbing a handful of nuts as a snack? These nutrient-dense powerhouses deliver key vitamins, minerals, and healthy fats to support your health.
Rich in selenium, a vital trace mineral that shields cells from damage and strengthens immunity.
Daily amount: Just 5-6 nuts provide the recommended 50 micrograms.
Read also: 'These are the healthiest nuts'
Loaded with iron, essential for red blood cell production and metabolism.
Daily amount: Women need 15 mg (9 mg post-menopause). About 15-20 cashews meet this.
Packed with vitamin E, the top nut source of this antioxidant that protects cells from free radicals.
Daily amount: 30 almonds supply around 9 mg, hitting the 8 mg recommendation.
Full of omega-3 fatty acids like alpha-linolenic acid, which support heart health and may ease depression.
Daily amount: 10 walnuts provide plenty.
High in copper, crucial for immune function and hair pigmentation.
Daily amount: Average need is 1.2 mg. 50 pistachios cover half; get the rest from veggies (like legumes), fruit, and bread.
