"Nuts in general are nutritional powerhouses because they contain fiber, protein,
healthy fats, and a plethora of nutrients, such vitamin E, which protects cells
from free radical damage from things like the sun and cigarette smoke," Gelsomin says. A 1 ounce
serving (about 25 nuts) provides 40 percent of your daily value of vitamin E, she says. They are
also a nondairy source of calcium. In addition, eating an ounce per day, as
part of the DASH diet, can help reduce blood pressure.