WHY YOU SHOULD HAVE NUTS IN YOUR DIET

Nuts are super-good for health. They are a good source of key nutrients, healthy fats, protein and dietary fibre. Nuts are also full of healthy vitamins and minerals like Vitamin E, folic acid, niacin, magnesium, Vitamin B6, zinc, copper and potassium.

Known to be heart-healthy, nuts contain the nonessential amino acid l-arginine, which helps protect your heart from plaque buildup. They are also rich in healthful phytochemicals, which have been linked to the prevention of heart disease.

Epidemiologic studies have associated nut consumption with a reduced incidence of coronary heart disease and gallstones in both genders and diabetes in women, says a 2010 study. There is also some evidence of their beneficial effects on hypertension, cancer, and inflammation. Interventional studies consistently show that nut intake has a cholesterol-lowering effect, the study says.

Introduce nuts into your diet for good health. But if you have high blood pressure and diabetes, choose unsalted nuts rather than salted or flavoured ones.

Fill your nutrient gaps with smart nut picks. Here are 6 healthy nuts to eat.