Nuts are a nutritious product with many beneficial properties. They are an excellent source of protein, healthy fats, vitamins and minerals. Nuts include species such as walnuts, almonds, almonds, cashews, hazelnuts, pistachios and many others. 

Benefits of nuts:

• Rich in protein, which is important for tissue growth and repair.
•  Contain unsaturated fatty acids that are good for the heart.
•  Vitamins (E, B6) and minerals (magnesium, phosphorus, potassium) contribute to overall health.
•  High antioxidant content helps fight free radicals.

Subtleties of consumption:

•  High calorie content requires moderation in consumption.
•  Some nuts may cause allergic reactions.
• Nuts are high in calories, so they should be consumed in moderation. 

Nuts can be consumed as a snack on their own, added to salads, baked goods, yoghurt and porridge. They are also used to make nut pastes and oils.