Nuts
There are many reasons to consume nuts. They are full of plant-based protein and fiber, as well as a lot of essential minerals and vitamins that are necessary for the basic functions. Adding nuts to your diet would also meet the daily needs of folic acid. The amount of this mineral in different nut categories can vary a little bit. One ounce of flaxseeds has around 25 mcg or 6 percent of the recommended daily intake, while the same serving of walnuts provides nearly 30 mcg or 7 percent of the recommended daily intake. [8]
