Nuts are very popular, tasty, convenient and great source for fiber, fat and protein. Most of the nuts having monounsaturated fat, as well as omega-3 and omega-6 polyunsaturated fat. Nuts are also pack a number of minerals and vitamins including vitamin E and magnesium.

Consuming the nuts provides key nutrients and proteins, antioxidants, good fats, aid in the cholesterol reduction, improve the blood sugar levels, lowers the risk of certain cancers and helps you to live longer.

Despite being high in fat, all nuts have impressive weight and health benefits, some of the top nuts and their benefits are:

Almond- Almond is the highest in calcium of all nuts and also very high in fiber, magnesium and vitamin E. Almonds helps to reduce the risk of heart disease, lower the cholesterol, improves the appearance and condition of your skin and also can protect against diabetes.

Cashew- Cashew is rich in iron and high in mineral magnesium, contribute a good protein level and great source of the zinc and iron like minerals. Cashews can help to promote a healthy heart, strong bones, and can prevent the cancer. As they are rich in copper, it makes them good for your hair and skin.

Hazelnuts- this nut is rich in oleic acid a type of unsaturated fats, high in calcium, magnesium, vitamin B and Vitamin E. Hazelnuts are very good for your heart health, helps to reduce the risk of cancer and aid in skin, muscle, joint, and bone and digestive health.

Pistachios- Pistachio is especially rich in vitamin B6 which helps to keep hormones healthy and balanced.

Walnuts- Walnuts are the superior antioxidants content which can be useful to fight against cancer.  Walnuts are also a great source of the heart-friendly and mono-saturated fats which helps to reduce the cholesterol bad form.

Peanuts- a legume, having highest amount of the folates compared to any other nuts; folates are essentially helpful in brain development. Eating Peanuts helps to fight depression, boost memory, and reduces the heart diseases risks.

Pecans- Although, pecans are high in calories and fat, they are heart friendly nuts. They are packed with plant sterols and valuable compounds that effectively helps to lowering the cholesterol levels.

Each nuts are rich in vitamins, minerals and antioxidants. Consuming the quality nuts and dates can make you healthier.