4. Nuts (Almonds, Pistachios, Pecans)
The embryos of various trees, bushes, and other plants, nuts and seeds are packed with all the nutrients needed to grow an entire new plant and have been valued for their nutritional content since prehistoric times.
Most nuts and seeds are a good source of dietary fiber. A cup of almonds, for example, provides about 15 grams of fiber. Nuts are also excellent sources of protein and other nutrients as long as you keep servings to a handful.
They have been shown to lower cholesterol and help control weight. Eating more nuts is also associated with a lower risk of stroke. Their healthy qualities may be attributed to their fatty acid profile along with their protein, fiber and magnesium content.
Nuts and seeds are one of the best food sources of Vitamin E, an important antioxidant that enhances the immune system, protects cell membranes, and helps make red blood cells. Nuts also contain folate, and other minerals such as iron, calcium, selenium, manganese, zinc, potassium, and flavonoids as well as plant sterols.