Like all nuts, pistachio nuts are an excellent source of protein. Unsalted pistachios have a high-potassium low-sodium content which helps to normalise blood pressure, maintain water balance in the body and strengthen muscles. Pistachio nuts are also a good source of vitamin E which boosts the immune system and alleviates fatigue. They contain lesser amounts of magnesium, phosphorous, iron and zinc.

Pecans are as nutritious to eat as they are delicious. These delicate nuts are excellent sources of protein and contain energy producing nutrients – carbohydrates. The fat found in pecans is mostly polyunsaturated and contains no cholesterol. Pecans add fiber to your diet and contain iron, calcium, vitamins A, B, and C, potassium and phosphorous. Pecans also add flavor and a delighted crunchiness to a variety of foods.

Walnuts are low in saturated fat and high in both polyunsaturated and mono-unsaturated fat. They are an excellent source of omega-3 and omega-6 fatty acids, particularly when bought in their shells and eaten while fresh. Walnuts are a good source of protein, vitamin B1, B6, folate and vitamin E. Research has found that eating regular amounts of walnuts or almonds reduces bad cholesterol (LDL) in the blood.

Almonds are an excellent source of monounsaturated fat, the same type of fat found in olive oil that has positive health benefits. Consumption of monounsaturated fat is linked with reduced cardiovascular disease.

Almond meal comes from ground almonds and generally contains no other ingredients. Almond meal is a common substitute for wheat flour in baked goods, which is helpful for people following a diet low in carbohydrates.