However, if you have to choose, you should choose raw nuts because they are slightly healthier than roasted nuts. Make sure the nuts you buy do not contain too much salt or other spices.

"Peanuts also provide healthy unsaturated fats such as omega-3 and omega-9 fatty acids, which are good for heart health," says McLellan. "And they contain coenzyme Q10 - a powerful antioxidant that ...

In addition, cashews are rich in minerals like iron, magnesium, phosphorus, potassium, zinc, copper, and selenium—all of which are essential for the body to function properly.