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Nuts and seeds are a great source of nutrients. They contain essential fatty acids and protein. The type of fat contained in these foods is considered a healthy fat and has been shown to reduce the risk for heart disease and stroke. Nuts and seeds also contain dietary fibre and various vitamins and minerals such as Vitamins E, B6, niacin and folic acid, magnesium, zinc, iron, calcium, copper, selenium and potassium.

What is important to remember, is that although nuts contain healthy fats, they still contain fat. Fat is very calorie dense, so if you are watching what you eat or trying to lose weight, you need to watch your portion sizes! You can still include nuts in your diet but sprinkle them over cereals or salads rather than eating handfuls as a snack. Choose raw, unsalted nuts over the salted or roasted versions to make an even healthier choice!