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Nuts are also a good source of dietary fiber and provide a wide range of essential nutrients, including several B group vitamins (including folate), vitamin E, minerals such as calcium, iron, zinc, potassium and magnesium, antioxidant minerals (selenium, manganese and copper), plus other phytochemicals such as antioxidant compounds (flavonoids and resveratrol) and plant sterols.

Almonds are highly nutritional nuts and a rich source of vitamin E, calcium,
phosphorous, iron and magnesium. They also contain zinc, selenium, copper
and niacin. Compared to all other nuts, they are the most packed with nutrients
and beneficial components. Some heathy benefits range from being good for
increasing brain activity, promotes a healthy heart, strengthens bone and
teeth, aids in controlling cholesterol and blood pressure and helps to prevent cancer.