Small but Mighty: Exploring the Health Benefits of Nuts

Get Nutty to Support Brain, Gut, Heart, and Immune Health

Looking for a simple way to improve your health? Consider adding nuts to your diet! Not only do nuts support brain health and cognitive function, but they also offer numerous benefits for your gut, heart, and immune system

How (and Why) to Add Popular Nuts to Your Diet

• Almonds: Rich in monounsaturated fats, almonds support heart health by helping to lower LDL cholesterol levels and lower the risk of heart disease. Enjoy a handful of whole almonds as a snack or sprinkle slivered almonds over salads.
  
• Walnuts: This rich source of Omega-3 essential fatty acids supports brain health, reduces inflammation, and promotes heart health by lowering blood pressure and cholesterol levels. Add chopped walnuts to oatmeal, granola, or baked goods.
  
• Cashews: Cashews are rich in magnesium, a vital nutrient that supports nerve and muscle function, bone health, and energy metabolism. Including cashews in your diet can promote cardiovascular health, regulate blood pressure, and enhance insulin sensitivity. Enjoy cashews as a snack, blend into creamy sauces and dips, or sprinkle over stir-fries and salads.
  
• Hazelnuts: Hazelnuts provide a rich source of vitamin E, a potent antioxidant that protects cells from damage caused by free radicals. Vitamin E also plays a vital role in skin health, immune function, and neurological function. Add hazelnuts to salads for a heart-healthy crunch.
  
• Peanuts: Technically classified as legumes rather than nuts, peanuts are packed with plant-based protein that supports muscle repair and growth. They’re also rich in folate, which helps prevent birth defects, supports DNA repair, and contributes to lowering the risk of heart disease. Spread peanuts on whole-grain toast, blend them into smoothies, or toss them into stir-fries.
  
• Pistachios: Pistachios are rich in essential nutrients like potassium, vitamin B6, and antioxidants. Their combination of healthy fats, fiber, and protein makes pistachios a satiating snack that aids in weight management and promotes gut health.
  
• Macadamia Nuts: Rich in monounsaturated fats, macadamia nuts also offer a unique profile of vitamins and minerals like manganese and thiamine. Their creamy texture and buttery flavor make them a decadent addition to desserts, salads, and baked goods.
  
• Pecans: Pecans boast a high concentration of antioxidants that combat oxidative stress and protect cells from damage. Sprinkle chopped pecans over yogurt, add them to breakfast cereal, or use them as a crunchy topping for fruit salads.
  
• Brazil Nuts: Brazil nuts offer nature’s richest source of selenium, a trace mineral essential for thyroid function, immune health, and antioxidant defense. Just one Brazil nut contains 96 micrograms of selenium, almost twice your daily requirement! Limit your intake to five or fewer Brazil nuts per day to avoid selenium toxicity. If you’re taking a selenium supplement, it’s best to skip Brazil nuts altogether.

Using Nuts for Weight Management

While many people worry about unwanted weight gain when adding nuts to their diet, research consistently shows the overall beneficial role of nuts in weight management. Individuals who incorporate one ounce of nuts daily to replace less healthy foods have a lower risk of obesity and type 2 diabetes over time. The key lies in portion control. By sticking to just one ounce (about a cupped palmful) per day, you can enjoy all the nutritional benefits of nuts without overdoing it.

Recipe: Cashew Chicken Salad with Honey Mustard Dressing

Serves: 4 (makes 5 cups)

Ingredients for the Dressing:

• ½ cup avocado oil mayonnaise
• ¼ cup Dijon mustard
• 2 tablespoons pure honey
• ¼ teaspoon dried thyme
• ¼ teaspoon garlic powder
• Salt and pepper to taste

Ingredients for the Chicken Salad:

• 3 cups cooked chicken breast or thighs, cubed or shredded
• 1 stalk celery, diced (about ⅓ cup)
• ⅓ cup shredded carrots
• ¼ cup diced red onion
• ¼ cup chopped cashews

Instructions:

1. In a small bowl, add mayonnaise, mustard, tablespoons honey, thyme, garlic powder, salt, and pepper; whisk to combine and set aside.
2. In a medium bowl, combine the cooked chicken, celery, carrots, red onion, and cashews. Pour the dressing over top and toss to combine.
3. Serve with crackers, in a wrap, as a sandwich, or over lettuce greens.

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