For many years, nuts have gotten a bad rap for being high in fat. But in reality, nuts are a vital part of our diet, as they are high in monounsaturated fats that actually keep us heart-healthy and disease-free.

Healthy nuts are also great sources of protein, minerals and other life-enhancing nutrients. Scientific studies now show that different types of nuts and seeds can actually prevent heart disease, weight gain and the accumulation of LDL cholesterol.

All nuts should be organic, eaten in their raw state, and not irradiated or roasted. Here is my list of the five healthiest nuts you should add to your diet. (In no particular order)

1. Almonds

A small handful of almonds gives you almost 25% percent of your daily needs for magnesium, and more bone-strengthening calcium as an equal amount of cow milk.

They are also high in many antioxidants, such as vitamin E and selenium. Studies show that almonds may play and important role in preventing colon cancer due to their high fiber content. Almonds also help us to actually lower negative forms of cholesterol in the blood stream.

2. Walnuts

One of the best nuts on earth, walnuts may actually increase our brain function. Studies show that consumption of walnuts is related to heart-health, better cognitive function, as well as the reduction of skin and bone conditions. Packed full of an antioxidant known as ellagic acid, researchers have shown that walnuts contain 16 disease-fighting polyphenols.

3. Pecans

Recent clinical studies show that this nut significantly lowers cholesterol. Pecans are also a great source of twenty essential vitamins and minerals.

4. Brazil Nuts

Also high in heart-healthy nutrients and minerals like copper, niacin, vitamin E, fiber, magnesium, and selenium, studies on Brazil nuts show that this protein-packed snack may aid in the prevention of breast cancer.

5. Cedar Nuts

Siberian Cedar nuts, originating in Russia, hold 70% of the essential amino acids that the body needs. They also contain high amounts of Vitamin A, B and D, as well as% tocopherol-containing Vitamin E. This exotic nut also contains a special form of Vitamin P, a vital fatty acid similar to fish oil, which is known for reducing the amount of LDL cholesterol, keeping the arterial walls free of disease-causing inflammation and plaque.

Raw nuts are a big part of my diet and pack the most energy of any other food. They make a healthy snack that is low in calories. Healthy nuts are definitely a great addition to your diet.

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Matt

Co-Founder at Share It Fitness

Matt has been involved in the fitness industry for over 10 years and has worked with, and helped countless individuals improve their lives. After college, Matt started his fitness career working in the trenches as a personal trainer for a big corporate gym. It was here he saw how impersonal Big Fitness really was. Clients weren't people, they were just sales waiting to be made. After branching out and starting his own personal training business in San Diego, Matt soon developed the idea of Share It Fitness and started our (now highly successful) blog. A fitness junkie himself, Matt knows the importance of incorporating exercise into your life. When he isn't working at Share It Fitness, you can find Matt running, biking, taking yoga, or pumping iron around San Diego.

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