By Alice Callahan It’s time to add a bit more crunch to your diet, so let’s talk about nuts and seeds. These nutritional powerhouses are rich in essential vitamins and minerals, as well as protein and gut-healthy fiber. Just a handful of almonds, for instance, provides about six grams of protein and three grams of fiber, about the amount you’d get from eating an egg and three-quarters of a cup of blueberries.
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