Pecans are a good source of vitamin E, B-complex vitamins and many beneficial minerals. Pecans can help boost your immune system, control your blood pressure and lower cholesterol.

Almonds are a popular snack item. They are also a delicious addition to baked goods such as breads and biscotti, stir fry dishes and as part of a granola mix. They are an excellent source of vitamin E, the B-complex vitamins and a good source of minerals such as calcium, iron, zinc, magnesium, potassium and selenium.