It’s National Nut Day, and we have to admit that we are nuts about nuts! The savory snack is perfect for the office or on-the-go, and studies have shown that nuts can actually improve health in a variety of ways.

Here are the nuts that contain the most vitamins and nutrients that benefit the heart, brain and more:

Walnuts
The advantages of noshing on walnuts are seemingly endless. They contain more antioxidants than any other nut (antioxidants help prevent cellular damage that can lead to heart disease, cancer and premature aging). They are also the nut richest in omega-3 fatty acids, providing a tasty alternative for those who aren’t fans of fish. Still not convinced? The nuts contain manganese, which can possibly reduce PMS symptoms.

Almonds
Almonds are low in calories and high in vitamins – In fact they have the most calcium and vitamin E out of any nut, which are both important for overall health. Another bonus: A study conducted by the International Journal of Obesity found that those who incorporated almonds into their low-calorie diets lost more weight than those who didn’t. Finally, the nut can improve blood sugar levels by decreasing cholesterol and insulin resistance.

Cashews
This nut is known for containing iron and zinc, which are vitamins that prevent anemia and boost immune and vision health. Moreover, cashews are rich in magnesium which enhances memory ability. Magnesium is also responsible for protecting against age-related memory loss, according to findings in the Neuron journal.

Pistachios
Here’s the skinny on pistachios: they contain less than 4 calories each! As if they were made for dieters, the shell forces you to eat slower, which allows your brain to register fullness more easily. Another benefit of snacking on pistachios is that eating pistachios regularly may reduce the risk of lung cancer, according to a study conducted by the University of Texas M.D. Anderson Cancer Center. The vitamin E found in this nut fights cancer and the potassium maintains a healthy nervous system. And to top it all off  – Pistachios are rich in vitamin B6 which can actually put you in a good mood!

Hazelnuts
Hazelnuts are delicious and healthy in more ways than one! This nut is high in monounsaturated fats, which can help manage type 2 diabetes, while improving heart health.  Additionally, the nut contains high levels of vitamin E that can improve skin health, reduce the risk of dementia and prevent cataracts.