6 essential nuts for everyone's diet

Top source of plant-based protein, vitamins, minerals, and fiber: nuts. They can help you lose weight, control blood sugar, and prevent insulin resistance. 

Peanuts are the most protein-rich nut. They also include magnesium, which regulates blood sugar. Peanuts are one of the cheapest nuts.

Vitamin E, an antioxidant that fights free radicals and inflammation, is abundant in almonds. They also reduce cholesterol.

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Pistachios contain all nine essential amino acids, which the body cannot produce and must get from food. 

Copper-rich cashews enhance bone and cardiovascular health. Cashews, the sweeter 'cousin' of peanuts, may have more antioxidants when roasted.

Hazelnuts are protein-rich. Although higher in fat than most nuts, they have a healthy ratio of monounsaturated fats, which minimize heart disease risk.

This supernut can prevent cancer.  Walnuts' nutrients prevent inflammation and oxidative stress, which can cause cancer.

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