Almonds are known to be rich in vitamin E and calcium, being perfect for those with an intolerance to dairy. Cashews are a good source of iron and zinc, the latter of which has been proven to help children grow taller. Hazelnuts are brimming with folate, which helps to reduce high levels of the amino acid 'homocysteine', thereby contributing to a healthy heart. Finally, the antioxidants of walnuts are accompanied by high levels of omega-3, most commonly present in meals containing oily fish.
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