Nuts are a healthy fat. We've spoken about the importance of healthy fats in your diet. 

It is a common misconception that dietary fat is bad for you and should be avoided at all costs.  In fact, fats are essential for numerous body functions, including cell membrane repair, body warmth, organ protection and energy. Nuts are a healthy snack option to keep at your desk if you work at an office or throw in your bag if you're always on-the-go. Here's why.

Health Benefits of Nuts

New research published in the International Journal of Epidemiology found that nuts and peanut butter intake of more than 120,000 adults ages 55-69  and those who ate tree nuts (almonds, cashews, walnuts) had a lower risk of dying from cancer, diabetes and cardiovascular disease, respiratory illness and neurodegenerative diseases. 

Research has shown the relationship between nut intake and heart disease in the past. Research published in the journal Nutrition and Cardiovascular Diseases found frequent nut consumption may protect postmenopausal women against heart disease. 

• Unsaturated fats. Typical of nuts and seeds, almonds also contain phytosterols, associated with lowering cholesterol. Nuts are considered good fats. 
• Omega-3 fatty acids. Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids help with heart health.
• Fiber. All nuts contain fiber, which helps lower your cholesterol. Fiber makes you feel full, so you eat less helping with weight loss goals. Fiber is also thought to play a role in preventing diabetes.
• Vitamin E. Vitamin E may help stop the development of plaques in your arteries, which can narrow them. Plaque development in your arteries can lead to chest pain, coronary artery disease or a heart attack.

Nuts have also been shown to boost the immune system. Nuts have a healthy helping of Vitamin E, a powerful antioxidant. Besides vitamin E to help boost the immune system. And they have riboflavin and niacin, B vitamins that may help you bounce back from the effects of stress.

Almonds are considered to be one of the earliest domesticated tree nuts, and one of the most prized snacks in the world.  Packed with a variety of vitamins and minerals, it is easy to see why the almond is present on almost every continent and the health benefits of this little nut have long been touted by experts.

An ounce of almonds, which equates to about 25 almonds, contains 12 percent of our necessary daily protein. They are a rich source of vitamin E, B vitamins, essential minerals – like calcium, magnesium and potassium – and healthy fat.