Pistachio
Each nut has around 4 calories. That’s not a great deal. Pistachios are rich in the antioxidant gamma-tocopherol, a form of cancer-fighting vitamin E.

“Pistachios are also packed with potassium, a mineral essential for a healthy nervous system and muscles, and are a good source of vitamin B6, which can lift your mood, fortify your immune system, and more.”

Almonds
A handful of these raw and unsalted ones every day  is the simplest way of incorporating many of the nutrients that your body ought to be getting each day. Each almond contains vitamin E, calcium, magnesium and potassium. All right there in one little nut.

Of all tree nuts, almonds rank the highest when it comes to protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. Add to this that they can be turned into excellent butter and milk and you have pretty much the perfect food and all it requires is a handful as you go to work in the morning.

Brazil Nuts
Amazonians have been eating these and using them as a staple source of protein and energy for a long, long time. They also contain vitamin E and are a really good source of mono-unsaturated fatty acids (MUFA) like palmitoleic acid and oleic acid that helps to lower LDL which is more commonly known as “bad cholesterol”.

Not only are Brazil nuts high in selenium, but they are actually the highest yielding natural source of this particular mineral. Why do you need selenium? Making sure you have enough in your diet helps prevent coronary artery disease, liver cirrhosis, and cancers.

Many people don’t know that cashews are actually the seeds that stick to the bottom of the cashew apple.

First of all, the cashew has a considerably lower fat content than most other nuts. Just over 80% of the fat in a cashew is unsaturated fatty acids, with around 66% being monounsaturated fats – the same kind as you find in olive oil.

By adding cashews to your diet, you not only make sure your heart has a better chance of staying healthy, but it’s an especially good idea for anyone with diabetes.

The humble walnut is the daddy when it comes to which nut is the healthiest. This might be in no small part due to the fact that it is extremely high in a type of omega-3 fat, which is important to the body to fight heart disease, stroke and even offers protection against things like cancers, rheumatoid arthritis, inflammatory bowels and even depression.

Need to regulate your sleep a little better? Walnuts will help with that, too. They contain melatonin – a hormone produced by your pineal gland – and offers strong antioxidant benefits.

Words and photos from Spartan.com