Nuts: What they Contribute to a Healthy Diet

Nuts are delicious and nutritious and make a fantastic treat! They are packed with vitamins, minerals, fiber, protein and healthy fats. Each nut varies in its vitamin profile and health benefits, so choosing a variety is the way to go! Almonds are great for calcium and vitamin E. Brazil nuts are great for those with thyroid or testosterone issues. Cashews favor iron and zinc, Chestnuts are a great source of B vitamins specifically B6.Hazelnuts are high in folate. Macadamia nuts are the highest in fiber and fat. Pecans offer cholesterol lowering properties. Pistachios are high in B6 and have been shown to help with menstrual issues. Walnuts are packed with antioxidants and a high amount omega-3 fatty acids. And this is just naming a few of the health benefits of eating nuts! A typical serving is roughly 12-15 nuts, ¼ cup or a handful.

Here are some great ways to incorporate nuts into your diet:

Add to your favorite salad.
For breakfast add to yogurt or oatmeal.
Mix with brown rice or quinoa.
Layer in nuts with your pie filling or as the pie crust to cut down on processed carbohydrates and add a health boost to your favorite dessert!
Add to your favorite vegetable saute or stir-fry.
Serve a bowl of nuts as a health snack at your next dinner party or family get together, Portion out a serving of nuts into a baggie for a power snack on the go!

If you need a snack, garnish, topping or a simple health boost grab a handful of nuts!