This question comes from my good friend and cousin-in-law Sue-Annda from Toronto.

She asks…

“Does it matter what kind of nuts to eat? Cause I’ve heard that some nuts are better than others; which one is better to eat?”

Before I dig deeper into this question keep in mind that various nuts and seeds provide your body with good nutrients and just getting into the habit of munching on these perfect snacks can lead to optimal health.

Here are some of the benefits you’ll get just from eating various nuts and seeds:

• Rich in vitamin E and potassium.
• Most are high in minerals, including calcium, iron, magnesium, and zinc.
• Many are good sources of folate, niacin, and other B vitamins.
• A good source of protein, especially when you combine them with legumes.

But all is not sunshine and rainbows when it comes to nuts – they do have their drawbacks.

• High in fat and calories
• Oils quickly spoil when exposed to oxygen
• Common allergy trigger
• Can cause choking in children and individuals who have trouble swallowing
• The molds in peanuts and other nuts may produce cancer-causing aflatoxins

With that said here’s a list of the top 5 nuts that will give you more bang for your buck.

1. Walnuts – One of the best plant sources of protein out there. These nuts are rich in fibre, B vitamins magnesium, and antioxidants. Walnuts also have a significant amount of omega 3 fatty acids when compared to other nuts and can help reduce your risk of heart disease, improving your blood vessel elasticity and plaque build up (in your ateries).

2. Almonds – Almonds are another great player in the nut world. They’re loaded with vitamin E and magnesium – two important nutrients that many people lack. Eating just a handful of these on a daily basis can lower your “LDL” (bad cholesterol) and protect your body’s cells from damage. Eating them with the skin on will provide you with twenty antioxidant flavonoids.

3. Macadamia – These heart healthy nuts can lower your blood pressure, reduce your cholesterol and risk of heart disease. These nuts are actually one of the only foods that contain palmitoleic acid, which is a type of monounsaturated fat that may speed up your bodies ability to burn fat.

4. Hazelnuts – Out of all the nuts Hazelnuts have the least amount of saturated fat. Just like its counterparts Hazelnuts are high in polyunsaturated and monounsaturated fats, an excellent source of vitamin E, folate calcium and potassium and is a quality source of protein and fibre.

5. Pecans – These nuts contain over 19 vitamins and minerals! It’s also a quality source for protein, contains few carbohydrates and no cholesterol. One of the best things about pecans is that they are naturally sodium-free, which makes them perfect if you’re looking to reduce any salt from your eating.

Getting in handful of any of these nuts will surely skyrocket your health in the right direction.