Pecans:
Pecans are a good source of vitamin B1, protein, magnesium, oleic acid, and fibre. They are also helpful in fighting some cancers.
Almonds:
Almonds contain calcium and magnesium for strong bones. They have vitamin E, and compounds called phytochemicals. The vitamin E content in almonds plays an important role in skin. It helps the skin in maintaining its elasticity and to repair it if it is damaged.They are believed to help fight against cardiovascular disease and even cancer. Almonds contain 153 calories per handful. Almonds have high fiber content than other nuts. This contributes to better elimination of waste products from the body.
Walnuts:
Walnuts contain a wide range of vitamins and minerals, including vitamin A, potassium, and magnesium. Walnuts added to the diet significantly lowered the LDL cholesterol. Walnuts are highest in omega-3 fatty acids.
Hazelnuts:
Hazelnuts contain 6% calcium and 6% iron in addition to the protein and fats found generously in them. Brazil nuts are high in fat but contain 17% protein. Hazelnuts are high in selenium, over 200 times more than in most foods. Hazelnuts contain 162 calories per handful.
Peanuts and pistachios:
Peanuts and pistachios provide a good source of B vitamins that are essential for energy, protein metabolism, and the synthesis of red blood cells. Pistachios contain 165 calories per handful. Pistachios reduce the risk of heart disease. They contain potassium and lutein which help reduce blood pressure. Lutein is an anti-oxidant, usually found in green leafy vegetables, it prevents cholesterol from clogging up arteries and raising blood pressure as a result.
Cashews:
Cashew nuts contain 146 calories per handful. They are rich in iron. Cashews are also a good source of zinc, essential for the immune system, healthy skin and vital for fertility in both men and women. They also contain magnesium and copper which help prevent heart disease and promote strong bones.