walnutNuts and seeds make the most convenient snack – no refridgeration required, easily carried in your bag and full of endless nutrients. But, what is the best nut or seed for you? Read on to find out.AlmondsJust a quarter cup of almonds contains nearly 25% of your needed daily value of the important nutrient magnesium. A quarter cup of almonds has almost as much calcium as a quarter cup of milk.WalnutsWalnuts contain the antioxidant compound ellagic acid, which is known to fight cancer and support the immune system. Walnuts are the best nut to lower cholesterol and support a healthy heartCashewsCashews are lower in fat than most nuts and 65% of this fat is unsaturated fatty acids. Of this, 90% is oleic acid, the heart-healthy fat found in olive oil.PecansA study from New Mexico State University found that eating 3/4 cup of pecans a day may significantly lower LDL (bad) cholesterol and help to clear the arteries.Brazil nutsThese nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals.Macadamia These nuts are high in protein, fiber, healthy monounsaturated fats, potassium and magnesium.Pumpkin Seeds Promotes prostate health, protect for men’s bones and keep them strong, anti-inflammatory benefits for those with arthritis, and help lower cholesterolSunflower SeedsSunflower seeds are an excellent source of vitamin E which keeps your skin glowing and healthy. Sunflower seeds are also an excellent source of linoleic acid (an essential fatty acid) and dietary fiber.Watermelon seedsWatermelon seeds are also loaded with several of the B vitamins such as folate, B2 and B3 as well as health promoting magnesiumHazelnutsHazelnut is a good source for B1, B2 and B6 vitamins. A cup of chopped hazelnuts has a whopping seventeen grams of protein and eleven grams of fiber.

Here are my favorite combinations so buy the ones that suit you the most and get healthier!

Calcium rich – almonds, tamari almonds, sesame seeds, Brazil, hazelnutsMagnesium rich – almonds, tamari almonds, cashews, watermelon seeds toastedFibre rich– Brazil nuts, sunflower seeds, macadamia, hazelnutsWoman’s Best Friend – sunflower seeds, almonds, walnutsMan’s Best Friend – Brazil nuts, walnuts, cashews, pecans