Wait, almonds!

And other nuts

Nuts are at the core of a healthy diet, offering valuable vitamins, minerals and antioxidants as well as various nutrients. They are included in the most beneficial foods for the body as they help fight heart disease and diabetes, reduce bad cholesterol and increase good cholesterol, while offering antioxidant protection to the body. They also have the ability to protect against free radicals that could lead to hardening of the blood vessels and increase the risk of heart disease.
The nutrients in nuts are high in protein (peanuts, pistachios, cashews and almonds). High in fat (Macadamias, Brazil nuts, walnuts and pine nuts). High unsaturated fats (hazelnuts, pecans, Brazil nuts, pine nuts). High carb (Pecans).

Health benefits
The nuts with the fewest calories are almonds and cashews. All nuts contain omega-3 fatty acids, but also trace elements, proteins, fiber and vitamins. Additionally, walnuts are high in alpha linoleic acid and are effective in reducing inflammation and oxidation in the arteries. Peanuts are high in folic acid, a mineral essential for brain development, which may offer protection against degenerative diseases. They also contain proteins, vitamin E and omega-3 fatty acids. Almonds are considered a rich source of calcium, which is why they are used as a dietary supplement for vegetarians. In addition, it is rich in polyunsaturated fatty acids, fiber and vitamin E, which has an antioxidant and anti-inflammatory effect.

Side effects and allergies
•    Aflatoxin B1 is a toxic substance associated with peanuts and a part of the population is allergic.
•    Eating more than 3 Brazil nuts can create selenium toxicity with unwanted side effects.
•    Nuts are high in calories, so consumption should be done in moderation.
•    Nuts can cause bloating and gas.
•    Most processed nuts contain MSG (monosodium glutamate) which is highly carcinogenic as well as gluten.
•    Cashews and macadamias contain a lot of saturated fat, so those with high cholesterol should be careful with their consumption.

Nuts can be included in the diet in various ways as a snack during the day plain or in a salad. As a nut drink, butter such as peanut butter etc.