Nuts

Walnuts have higher antioxidant activity than any other common nut. This activity comes from vitamin E, melatonin and plant compounds called polyphenols, which are particularly high in the papery skin of walnuts. Omega-3 fat from plants, including walnuts, is called alpha-linolenic acid (ALA). It’s an essential fat, meaning you have to get it from your diet.

Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.

Additionally, they are a rich source of mono- and polyunsaturated fats and contain a good amount of omega-6 and omega-9 fatty acids, such as oleic acid.

Pistachios are one of the most vitamin B6-rich foods available.
Vitamin B6 is important for several bodily functions, including blood sugar regulation and the formation of hemoglobin, a molecule that carries oxygen in red blood cells.
Pistachios are also rich in potassium, with 1 oz containing more potassium than half of a large banana.

Coconuts contain protein, several important minerals, and small amounts of B vitamins. However, they’re not a significant source of most other vitamins.
The minerals in coconut are involved in many functions in your body. Coconuts are especially high in manganese, which is essential for bone health and the metabolism of carbohydrates, proteins, and cholesterol.

Almonds are also high in phytic acid, a substance that binds certain minerals and prevents them from being absorbed by the body.While phytic acid is generally considered a healthy antioxidant, it also slightly reduces the amount of iron, zinc, and calcium your body absorbs from almonds. Almonds are a fantastic source of antioxidants.

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