Walnuts: Melatonin in Walnuts is Protective Against Cancer and Heart Disease. Walnuts are Protective for People with Type 2 Diabetes. Omega-3 in Walnuts is Beneficial for Pregnant, Post-Partum Women. omega-3 fatty acids, the healthy fat that scientists say raises the "good" HDL cholesterol and lowers the "bad"  tryglicerides. Almonds Nutrient Dense Food:  “Nutrient density” has become the buzz word of the health and nutrition community since the release of the U.S. government’s 2005 Dietary Guidelines for Americans and the new MyPyramid. gov web-site earlier this year. Almonds are Rich in Vitamin E, Dietary Fibre, Magnesium Dates Dates are fat-free, cholesterol-free and sodium-free; they are high in potassium and contain important vitamins and minerals. With the sweet taste and nutritional value, the market for industrial use of dates is growing rapidly. Dates keep well and freeze well. More Benefits Anti-Oxidants & NUTS Cholesterol & NUTS Nutritional Facts about Nuts