Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats including linoleic acid and linoleic acid, vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B2, folate, fiber, and the essential minerals magnesium, phosphorus, potassium, copper, and selenium. Nuts are most healthy in their raw unroasted form. Because up to 15% of the fats are destroyed during the roasting process

Pistachio +Iron

Pistachio nuts in a dish, almond constant companion, but in addition to calcium (which are abundant in almond), considerable iron
By eating 100 grams of the core, 3 mg of iron and 110 mg of calcium in the body and this can be a good choice for vegetarians in this way, eliminate possible deficiencies of these nutrients

Almonds, calcium bomb

 Fixed pie bowl of almond nuts, so that the nuts nuts nuts Vancouver to Easter and Wednesday we see it with the skin or brain. Almonds are an excellent source of vitamin E is, so that every 100 grams of 24 mg of this nutrient exists. Taking the core, especially for those who do not give up dairy is crucial

Pumpkin seeds also play manager

 The egg that has its place within Iranian families lost nuts, rich in zinc, iron, selenium and it is interesting to know that chew the seeds in the mouth, will increase the absorption of these nutrients.

Peanuts, rich in protein

In a bowl of nuts, peanuts have more protein, so that at 100 grams, with 26 grams of vegetable protein, and can be a good choice for vegetarians. The brain, high folate and essential fatty acids linoleic acid is abundant and thus the health of the skin to eat the food will be provided.