Walnuts contain among the highest levels of alpha-linolenic acids (a.k.a. plant-based omega-3’s) and mayreduce your risk of heart disease. Plus, a recent study suggests that eating a handful daily can improve memory and cognitive function in people of any age.
Calorie count per ounce:185 (14 walnut halves)
The nutritional up-and-comers of the tree nut family, these versatile treats are breaking into the foodie scene via milks, butters, and packaged snacks. They’re full of zinc, copper, and magnesium, all of which help support ahealthy immune system as well as nerve, muscle, and bone function.
Calorie count per ounce:157 (18 cashews)
Talk about a superfood! The skins (the papery red linings) and the seeds (the peanuts themselves) containresveratrol, a phytochemical linked to reduced risk of heart disease, cancer and chronic kidney disease. What’s more, peanuts have the highest amount of protein in this group (with 8 grams per serving) and are the best source of arginine, an amino acid that can helplower blood pressure.