Nuts

Nuts are among nature’s most nutrient dense and healthful foods. The tree nuts include walnuts, almonds, cashews, hazelnuts, pistachios, pecans and Brazil nuts. Peanuts come from the legume family and are not tree nuts. Nuts have been linked to longevity. A study of 130,000 people found that those who ate nuts every day were 20% less likely to die (of anything) during the 30 year study as compared to people who did not eat nuts. According to the authors, nuts may provide “cardioprotective, anticarcinogenic, anti-inflammatory, and antioxidant properties.”

Another study followed over 800 stage III colon cancer survivors and found that eating a handful of tree nuts per day resulted in 42% increase in cancer-free survival and 57% increase in overall survival. Nuts are rich in fiber, healthy fats, vitamins, minerals, and phytochemicals. All of the tree nuts seem to have healthful properties and can be enjoyed together or in rotation. Brazil nuts in particular are rich in the cancer-fighting anti-oxidant selenium. Llimit Brazil nut intake to 2-3 per day, to avoid selenium toxicity.

Nuts are great mixed with meals, or eaten with fruit or alone as a snack. They are filling due to the fiber, fat and protein content. People who eat nuts regularly also tend to weigh less than those who don’t consume nuts.