Nuts are a staple food source for many societies, on account of their longevity, nutritional benefits and ability to provide energy. Over the last century, the benefits of nuts have been studied and are now generally well-documented. Nuts are particularly high in many nutrients that many people lack nowadays, including essential fatty acids, minerals and vitamins. Of these, the most notable nutrients are the Omega 3 and 6 groups of fatty acids, vitamin E, and the trace minerals such as magnesium, selenium, potassium and phosphorus. These nutrients are present in different quantities within different types of nuts, which is why we recommend eating a mixture of nuts. You only really need a handful or two every day.