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6 Nut and Seed Varieties Popular in the Mediterranean Diet

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Almonds have been heavily researched for their health benefits, specifically in studies that investigate their ability to lower cholesterol and promote weight loss relative to lower-in-fat diets.

Although California is the number one producer of almonds in the world, these nuts are deep rooted in Mediterranean history and industries dating back thousands of years. Explorers ate this nut as they traveled between Asia and the Mediterranean on the Silk Road. And shortly afterward, almond trees were planted and flourished in Spain, Italy, Greece, and Morocco. The domesticated varieties have a sweet flavor, although the bitter varieties are also used in cooking.

Although almonds are typically consumed in their raw form, they are extremely versatile and frequently used in cooking.

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