Brazil nuts are one of the richest dietary sources for selenium, a vital mineral for human health that's excellent at neutralizing free radicals, boosting the immune system, and contributing to a properly functioning thyroid gland. They also have high levels of omega-6 fatty acids and healthy monounsaturated fatty acids, which promote healthy cholesterol levels. and heart health.  Brazil nuts contain magnesium, phosphorus, copper, zinc, potassium, manganese, calcium, iron, and thiamine.  Brazil nuts are high in protein and dietary fiber which helps satisfy hunger cravings.  They are also a source of vitamin E (a powerful lipid soluble antioxidant) and an excellent source of B-complex vitamins.

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

Dates are great providers of quick and instant energy and are digested easily by the body. They are rich in dietary fiber and flavonoid polyphenolic antioxidants called tannins which protect against inflammation and oxidative stress. Dates also contain vitamin A, B-vitamins, vitamin K, flavonoids like beta-carotene, lutein, and zea-xanthin, iron, potassium, calcium, manganese, copper, and magnesium.

Cacao is filled with dietary fiber, iron, calcium, chromium, zinc, manganese, copper, and potassium. It's one of the highest food sources of magnesium and antioxidants, and also contains significant amounts of vitamin C, PEAs (the chemical our bodies create when we fall in love), and tryptophan (the "feel good" nutrient).  Cacao helps support a healthy cardiovascular system and is a great defender against oxidative stress and age-related issues.