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Cashew nuts

Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals, and numerous health-promoting phytochemicals that help protect from diseases and cancers. Cashew nuts are a good source of essential minerals.


Benefits of walnuts include a reduction of bad cholesterol in the body, an improvement in metabolism, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster.


The health benefits of pistachios include a healthy heart, weight management, protection against diabetes and hypertension, and improved digestion. The vitamins, minerals, and protein found in pistachio are all very good for health.


The health benefits of almonds are extensive, and they are frequently used as a healthy solution for relief from constipation, respiratory disorders, cough, heart disorders, anemia, and diabetes. It also helps in the maintenance of healthy hair, skincare, and dental care.

Sunflower seeds

Sunflower seeds are the best source of vitamin E, the body’s primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol.

Watermelon seeds

Watermelon seeds are full of nutrients like protein, essential fatty acids, vitamins, and minerals. Some of the important surprising benefits of eating watermelon seeds are described as the following. Seeds are loaded with calorie and fatty acid. It is proved that watermelon seeds are good for the heart.

Pumpkin seeds

Delicious pumpkin seeds are high in calories; about 559 calories per 100 g. In addition, they are packed with fiber, vitamins, minerals, and numerous health-promoting antioxidants. Pumpkin seeds contain necessary minerals. Some of the minerals are copper and potassium.