If you thought nuts were only a party snack, you’re in for a surprise!

They’re little powerhouses in supporting your health and a great source of healthy fats that so many people are lacking.

Studies are showing that nuts help in lowering your risk of coronary heart disease as well.  Nuts are essential for optimal health and longevity.

Let’s not forget that are great for keeping your skin looking younger also!

There’s plenty of nuts to choose from, but to keep it easy, I will share my favorites and the benefits for each!

Nuts to Eat

Walnuts are my number one pick.  First I love that they look like little brains, so I associate them with supporting brain health.  They are an excellent source of Omega 3 fatty acids which helps to reduce inflammation that can cause lots of health issues.  With the increase of neurodegenerative disorders every year, I’m more in tune with brain health and want to support this area as much as I can especially with a family history of Alzheimer and dementia.  Walnuts are a great source of protein, copper, and magnesium and have been shown to cut cancer risks as well.

Brazil nuts are not as common to eat, but once you hear the benefits you will want to incorporate them in your day.  The big plus with these nuts is that they contain selenium which supports thyroid health and autoimmune issues.  Brazil nuts fight free radical damage which helps to prevent cell damage and is a preventative measure for disease and aging.  You only need 2 a day to get your selenium requirements.  I throw mine in a smoothie which is an easy way to get them in.

Almonds are a popular nut and have so many advantages that you are going to want to have them every day!   For more good news, almonds can lower LDL cholesterol and reduce belly fat.  Adults with pre-diabetes may increase their good HDL cholesterol levels by eating almonds.  My favorite benefits? Almonds can improve brain memory function as well as nourishing the skin and reducing signs of aging due to their Vitamin E content.  Those are big pluses!

Be Careful

Not all nuts are created equal!  Try to purchase raw and organic whenever possible.  Avoid roasted nuts as they are usually roasted in hydrogenated vegetable oils which you want to stay away from.

What about peanuts?  They are actually not a nut, but a legume.  They are high in Omega 6 which throws off the balance of the good Omega 3’s.  Peanuts are heavily sprayed with pesticides and can go rancid quickly. Avoid them if you can.

Too much of a good thing can be a bad thing, so eat nuts in moderation.  They are high in protein so be careful since most people are consuming excessive amounts of protein they need on a daily basis.  Too much protein can lead to kidney stress and slow depletion of bone minerals.

Nuts have a healthy fat content, which when eaten in moderation, can actually help you lose weight instead of gain weight.

Eat nuts you love or try different ones to get the benefits from different varieties.  Pistachios, pecans or cashews are all great choices as well.  If your just starting to incorporate more nuts into your diet, here’s a guideline to help.

• Walnuts – 1 oz or about 14 walnut halves
• Brazil Nuts – 1 to 2 a day only
• Almonds – About a 1/4 cup a day

Eating nuts is an easy and tasty way to reduce signs of aging and disease.  Who knew all that power was in a little nut?!

Until next time

~pat