Nuts are some of the most nutritious, whole-food healthy fat sources out there! They tend to be our best food sources of vitamin E, plus contain beneficial fiber types, alpha-linolenic acid, and monounsaturated fats. They are also usually good sources of copper, magnesium, manganese, vitamin B1, biotin, folate, polyphenols and phytosterols (which lower cholesterol). And a 2015 meta-analysis calculated that 28 grams of nuts and seeds per day was associated with a 27 percent reduced risk of all-ca