And the world of crunchy snacks has its champions in vitamins and minerals. It’s time to meet them.

Natural snacks, like walnuts and seeds, are not just delicious, they’re healthy too. Contains protein, good fat, fiber, vitamins and minerals. And because they’re so dense, baking or roasting in oil, they do not lose much of their nutritional qualities, so you can enjoy their benefits no matter if you like raw or super crunchy.

An oil daily can reduce your risk of cardiovascular disease by up to 30-50%, so you can bet on these crunchy snacks to complete your diet with the necessary minerals and vitamins.

Count on almonds for calcium, iron, peanut, and pistachios for potassium. Besides these important minerals, the nuts also contain proteins and vitamin E.

Enjoy your raw or baked or fried favorites. Nutrients will be just as valuable.