Nuts and seeds to include in a Mediterranean diet

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NUTS AND SEEDS

1–2 servings/day

For monounsaturated & polyunsaturated fat (some contain omega-ALA); fiber; protein; vitamins B1, B2, B3, and B9; magnesium, iron, zinc, manganese, copper, phosphorus; phytochemicals including polyphenols, antioxidants

Nuts and seeds do not contain vitamin B12, C, or D, iodine, heme iron, or omega-3 EPA/DHA fat;
and contain very little calcium and sodium

High monounsaturated fat

High monounsaturated fat, fiber, protein, manganese, magnesium, phosphorus, copper, calcium, vitamin B2, vitamin E

Very high selenium. High polyunsaturated and monounsaturated fat, manganese, magnesium, phosphorus, copper, vitamin B1

High monounsaturated and polyunsaturated fat, protein, manganese, magnesium, phosphorus, copper, zinc, iron

High monounsaturated fat, manganese, magnesium, copper, vitamins B1 and E

High monounsaturated fat, fiber, manganese, copper, vitamin B1

High monounsaturated fat, fiber, manganese, magnesium, copper, zinc, vitamin B1

High polyunsaturated and monounsaturated fat, protein, manganese, magnesium, phosphorus, zinc, copper, vitamins E and K