Nuts and Seeds

Nuts and seeds contain fat, protein, B complex vitamins, vitamin E, iron, magnesium, and other minerals. Some are high in omega-3 fatty acids. To improve digestibility, they can be soaked overnight or toasted lightly before eating. As they are easily susceptible to rancidity, shelled nuts and seeds bought whole and stored in the refrigerator are the safest. Sliced, roasted, blanched, and pieces of nuts and seeds are suspect because they have been exposed to air and light. Whole nuts with a protective covering like almonds and hazelnuts are better preserved. Nuts in the shell keep well up to a year in a dry cool place.

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