Top five nuts to try

When unsalted and raw, nuts are one of the most nutritional snacks out there. Filled with protein and healthy essential fatty acids, they’re good for your heart and your waistline.

Here, our top five healthy (and yummy) nuts to snack on:

Almonds
One of the nuts with the lowest calorie content, almonds are good for lowering blood cholesterol levels and can help reduce the risk of heart attack. They are the only nut that’s alkaline-forming (alkalinity helps prevent weight gain and osteoporosis).

Thanks to their phosphorous content, these super nuts help build strong bones and teeth. Plus, they’re filled with riboflavin and L-carnitine which enhances brain activity.

Cashews
Though cashew nuts are higher in calories than many other nuts, they are filled with antioxidants, minerals and vitamins. They are rich in monounsaturated-fatty acids (the heart-friendly fats), which lowers bad cholesterol and increases good cholesterol.

Minerals manganese, potassium, copper, iron, magnesium, zinc and selenium all have a presence in the cashew, and vitamins B5, B-1 and B-6 are also found.

Pistachios
Sometimes difficult to open, but oh-so-delicious, pistachio nuts are filled with protein, fibre, vitamins and minerals.

They contain iron, which helps form red blood cells and prevents fatigue, as well as vitamin E which is essential in preventing cell damage. They are particularly known for reducing cholesterol and aiding heart health.

Walnuts
Recent scientific studies suggest that walnuts have higher levels of antioxidants than any other nut. In fact, they’re thought to contain almost double the amount of antioxidants we see in their peers.

Plus, they’re filled with fibre and free of dairy and gluten! Seven walnuts per day is all it takes to ensure you reap all the health benefits of this nutritious snack.

Peanuts
The most popular nut of all, the peanut, is extremely rich in energy. They contain essential amino acids, which are needed for growth and development, as well as the antioxidant resveratrol, which can help reduce the risk of strokes.

They also contain B-complex vitamins, which help brain health and blood flow to the brain. They are an excellent and affordable source of antioxidants, protein and vitamin E.

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