By Robert J. Matthews
One of the most nutritious nuts. High in vitamin E, magnesium, protein, fiber and healthy fats.
May help lower cholesterol and control blood sugar. Eat raw or dry roasted.
Rich in omega-3 fatty acids, antioxidants, and anti-inflammatory compounds. May boost heart health and brain function.
Have a slightly bitter flavor so they're nice paired with dried fruit.
Rich in fiber, potassium, vitamin B6 and thiamine.
Have a lower calorie and fat content compared to other nuts. Their shells encourage mindful snacking.
Creamy in texture with a subtle sweet flavor. High in copper, magnesium and zinc.
Also contain heart-healthy monounsaturated fats. Pair nicely with dried fruit.