It's not all bad news when it comes to debunking the benefits of nuts. Go nuts but remember moderation is key! Almonds CASE: 50 g has as much calcium as half a glass of milk Almonds are the desk snack du jour. Here’s why. A 50 g serve of almonds contains as much calcium as half a glass of milk and supplies about 130 per cent of daily vitamin E requirements (more vit E than any other nut). What’s more, their betasitosterol can block the absorption of cholesterol. Brazil nuts CASE: Just two nuts contains your RDI of antioxidant selenium Forget that they’re 62 per cent fat (but remember most of it is polyunsaturated) – just two of these pearlers will meet your RDI for selenium, an antioxidant depleted in many soils. Magnesium and calcium are also in the mix. Cashews CASE: The most iron and zinc you’ll find in a plant source. Cashews, which make a gorgeous vegan cheese, are also a great source of folate. Chestnuts CASE: Low kilojoules, high fibre The low-kilojoule wild card in the nut ...