Almonds are the most nutrient-dense and beneficial nut around. They are rich in Vitamin E, phosphorus, calcium, magnesium, and iron, and contain moderate amounts of selenium, zinc, potassium, copper, and niacin.  Almonds help promote brain and heart health and boost the body's immune system.  The dietary fiber and healthy fats found in almonds helps control hunger to promotes a healthy weight.

Cashews are great sources of B vitamins and essential minerals such as manganese, potassium, copper, iron, magnesium, zinc, and selenium. They are packed with soluble dietary fiber and numerous antioxidants and phytochemicals which help protect from diseases and cancers, they are great for energy, and have been shown to help prevent gallstones from forming. Cashews are high in heart-friendly monounsaturated-fatty acids, including oleic and palmitoleic acids, which reduce high triglyceride levels to promote cardiovascular health. Cashews contain no cholesterol, but they help lower harmful LDL cholesterol while increasing good HDL cholesterol.