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Top 5 healthy nuts

Nuts tend to get a bit of a bad reputation for being high in fat. However, these crunchy little delights are high in protein, vitamins, minerals and healthy fats that all conspire to keep us healthy. Here are our top 5 nuts:

1.     Almonds

Almonds are a rich source of magnesium, potassium, manganese, copper, calcium, vitamin E and selenium. Almonds help to reduce cholesterol levels due to their high levels of monounsaturated fat.

2.     Walnuts

Walnuts are a great source of omega-3 essential fatty aids, which help to support brain function. They also contain ellagic acid, an antioxidant compound that boosts the immune system and helps fight cancer.

3.     Pecans

Recent clinical studies show that pecans significantly lower cholesterol. Pecans also contain an abundance of nutrients (over 19 minerals and vitamins) including folic acid, vitamin A, calcium, magnesium, copper, potassium, phosphorus, manganese, vitamin B and zinc.

4.     Brazil nuts

Brazil nuts are rich in monounsaturated fats and selenium, which help to reduce bad cholesterol and increase levels of good cholesterol in the blood. Brazil nuts are also high in heart-healthy nutrients and minerals like copper, niacin, vitamin E, fibre and magnesium.

5.     Cashews

Cashews are rich in magnesium, copper, iron, zinc and biotin. Cashews contain the lowest percentage of fats compared to most nuts and provide high levels of oleic acid, which is a fat also found in olive oil.