Eating about23 almondsa day is an easy way to incorporate many crucial nutrients into your diet. Almonds are rich in vitamin E, calcium, magnesium and potassium. Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar.

Each ounce of cashews has 163 calories, which is only16to18 cashewnuts, so it's easy to eat multiple servings in one sitting if you aren't careful. You need to cut 500 calories out of your diet each day to lose one pound per week, and this will be hard to do if you eat too many servings of cashews in one sitting.

Menshould consume8 milligrams and women need 18 milligramsdaily, but no oneshould consumemore than 45 milligrams of iron ina daybecause itcanbecome toxic. You'll get 0.8 milligrams of iron in one small box ofraisins, which is 10 percent of men's and 5 percent of women'sdailyrecommended intake.

One serving offigsis 40 grams, about 1/4 cup, or about 3 Calimyrnafigsor about 4 to 5 Missionfigs.Figsare high in fiber, providing 20%of the DailyValue - more dietary fiberperserving than any other commondriedor fresh fruit.

Eating about23 almondsa day is an easy way to incorporate many crucial nutrients into your diet. Almonds are rich in vitamin E, calcium, magnesium and potassium. Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar.

Each ounce of cashews has 163 calories, which is only16to18 cashewnuts, so it's easy to eat multiple servings in one sitting if you aren't careful. You need to cut 500 calories out of your diet each day to lose one pound per week, and this will be hard to do if you eat too many servings of cashews in one sitting.

Menshould consume8 milligrams and women need 18 milligramsdaily, but no oneshould consumemore than 45 milligrams of iron ina daybecause itcanbecome toxic. You'll get 0.8 milligrams of iron in one small box ofraisins, which is 10 percent of men's and 5 percent of women'sdailyrecommended intake.

One serving offigsis 40 grams, about 1/4 cup, or about 3 Calimyrnafigsor about 4 to 5 Missionfigs.Figsare high in fiber, providing 20%of the DailyValue - more dietary fiberperserving than any other commondriedor fresh fruit.