Peanuts are a great source of concentrated protein as they are about 20-30% protein. They are also packed with vitamins and are rich in potassium and B vitamins (especially niacin).

The vitamins in peanuts help maintain healthy skin, hair, and a healthy muscle tone. The potassium in peanuts helps regulate the body’s water levels and the normal metabolism of food, which prevents cramping, especially during a workout. They are not as fattening as you think: 85% of the fat in peanuts is unsaturated fat, and 50% of this fat is monounsaturated fat, which helps clear the blood of the “bad” LDL (low-density lipoprotein) cholesterol, making your arteries cleaner, and lowering your risk of heart disease.

Cashews are an excellent source of vitamins and minerals, including magnesium, copper, phosphorous, and iron. The copper in cashews has healing properties and may help rid the body of infections. Magnesium is important for the formation of protein and overall body energy. Phosphorous works with calcium to form strong bones and teeth, while iron is necessary to maintain healthy red blood cells, hair, skin, and nails.

Dark chocolate is a potent antioxidant which eats up free radicals: destructive molecules that are implicated in heart disease and other ailments. Dark chocolate also lowers high blood pressure.