Nuts and seeds can be easy, healthy additions to your diet. Just a handful can make a big impact!

  • Cashews are a good source of iron, calcium, zinc, magnesium, and folate. All these nutrients are vital for bone health.
  • Almonds are high in good fats, protein, and calcium. In addition, they’re also a good source of vitamin E, a potent antioxidant that benefits your skin, hair, nails, and immune system. Soaked almonds are the best. You can use them in salads and smoothies.
  • Walnuts are high in omega-3 fatty acids. They also have calcium, magnesium, vitamin D12, vitamin B6, phosphorus, and folate. Intake of omega-3 fatty acids benefits bone health. This macronutrient may help increase calcium levels in the bones, lowering the risk of arthritis and osteoporosis.


Excerpt from by Hiral Patel