Nuts can help strengthen bones, lower cholesterol, regulate blood pressure, and prevent cancer. Which nuts are the healthiest and what can they do for you?

• Almonds have more vitamin E and calcium than most nuts. Just 1 ounce provides about 35% of your daily requirement for vitamin E and 8% of your daily calcium. Their high fiber content helps fill you up and promotes a healthy digestive system. Because over 60% of their fat is monounsaturated, almonds can help lower cholesterol and reduce your risk of heart disease when they replace sources of saturated fat.

• Hazelnuts are loaded with iron and flavonoids that can help strengthen blood vessels and may prevent urinary tract infections. The vitamin E and sterols in hazelnuts help lower cholesterol to keep your heart healthy.

• Pistachios have more potassium than most nuts and are high in protein, making them a great postworkout recovery snack. They contain significant amounts of lutein and zeaxanthin — carotenes that help maintain your vision.

• Walnuts contain omega-3 fatty acids, which help prevent inflammation and cardiovascular disease. Their powerful antioxidants support your immune system and fight cancer.

Enjoy nuts on their own or include them in healthy recipes — just keep your portion size to a small handful/day.