Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phytochemical that help protect from diseases and cancers. Cashew nuts are a good source of essential minerals. 

   The health benefits of pistachios include a healthy heart, weight management, protection against diabetes and hypertension, and improved digestion. The vitamins, minerals and protein found in pistachio are all very good for health. 

  The health benefits of almonds are extensive, and they are frequently used as a healthy solution for relief from constipation, respiratory disorders, cough, heart disorders, anemia, and diabetes. It also helps in maintenance of healthy hair, skin care and dental care. 

  Benefits of walnuts include a reduction of bad cholesterol in the body, an improvement in metabolism, and control of diabetes. Other important health benefits of walnuts stem from the fact that these nuts possess anti-inflammatory properties, aid in weight management, and help as a mood booster. 

  Sunflower seeds are abest source of vitamin E, the body's primary fat-soluble antioxidant. Vitamin E travels throughout the body neutralizing free radicals that would otherwise damage fat-containing structures and molecules, such as cell membranes, brain cells, and cholesterol.