$NUT
6. Brain Health- Omega-3s (walnuts) and antioxidants support cognitive function and may reduce neurodegenerative risks.  
7. Bone Health- Minerals like calcium, magnesium, and phosphorus strengthen bones.  
8. Skin Healthy- Vitamin E and antioxidants protect against UV damage and aging.  
9. Gut Health- Fiber acts as a prebiotic, nourishing beneficial gut bacteria.  
Specific Nut Examples
- Walnuts: Omega-3s for brain/heart health.  
- Almonds: Vitamin E and magnesium.  
- Brazil Nuts: Selenium (1 nut meets daily needs).  
- Pistachios: Lutein/zeaxanthin for eyes.  
- Cashews: Iron and magnesium.  
Considerations
- Allergies: Common in peanuts, tree nuts.  
- Portion Control: Calorie-dense (1 oz/day recommended).  
- Preparation: Choose raw/unsalted to avoid excess sodium; roasting may reduce phytic acid.  
- Phytic Acid: Can inhibit mineral absorption; soaking/roasting mitigates this.