Mix Up Your Nuts!


Nuts are another super food! There are amazing health benefits to eating a handful of them every day. Here are a few of the benefits you can expect from each type of nut listed below:


  • Almonds: These are the top nut for heart health! They are the highest in Calcium,Vitamin E and the lowest in saturated fat.

  • Walnuts: These are the top nut for brain health! They even look like a brain. They are filled with Omega 3's and Melatonin.

  • Peanuts: Botanically they are considered a legume, not a nut. They are highest in protein and arginine, a vital nutrient for a healthy endothelium (the lining of the blood vessels).

  • Hazelnuts: These are filled with the sleep inducing nutrient tryptophan.

  • Cashews: These are highest in Copper and have the highest percentage of saturated fat.

  • Pistachios: They are filled with the vision enhancing nutrients lutein and zeazanthin, as well as Vitamin E.

  • Chestnuts: They are lowest in fat.

  • Brazil Nuts: They are filled with the antioxidant selenium and are anticancer. One or two of these a day gives you all the selenium you need, no need to consume more than this.

  • Pecans: They are the top nut when it comes to Vitamin E.

  • Macadamia: These are considered a dessert nut. They are the highest in fat, but most of the fat is the heart-healthy monounsaturated type.


Nuts are an excellent source of healthy fats and nutrients. However, it is important to be mindful of the amount you eat. Even though they are filled with healthy fats, it is still fat and they can cause weight gain if eaten in greater amounts than about a handful a day.



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