Nuts are one of the best plant sources of protein. They are also high in fiber, phytonutrients and antioxidants. Given that nuts are a potential source of high dietary antioxidants, they should be incorporated into our diet daily to decrease the risk of heart disease, cancer and other chronic diseases.

There are numerous nuts and various health benefits from each and every one. Nuts are loaded with healthy unsaturated fats. These unsaturated fats are thought to improve brain function, protect your heart and arteries, improve eyesight, maintain normal cholesterol and blood pressure levels, promote skin health and many other functions. There are a few nuts that I have decided to discuss today because they are important, and also, my personal favorites.

ALMONDS
- A high fat food that is good for you
- Has been shown to reduce atherosclerosis and lowers risk of heart disease
- Great source of Vitamin E, which reduces oxidation of LDL’s, thus lowering heart disease
- Almonds have also shown benefits in promoting healthy weight and digestive system health

WALNUTS
- A great source of those all-important omega-3 fatty acids
- 1/4 cup provides more than 90% of the daily value for these essential fats
- Benefits include cardiovascular protection, increased cognitive function, anti-inflammatory capabilities, and inflammatory skin conditions such as eczema and psoriasis
- Also contains ellagic acid, an antioxidant compound that supports the immune system and appears to have several anticancer properties

PINE NUTS
- Nature’s only source of pinoleic acid
- Stimulates hormones and helps decrease your appetite
- Contain highest concentration of oleic acid, which is a fat that helps liver eliminate harmful triglycerides
- Packed with iron for supplying energy
- Rich in magnesium which helps alleviate muscle cramps, tension and fatigue

BRAZIL NUTS
- Contains powerful antioxidant selenium, which has been linked to lowering rates of cancer and heart disease
- Boosts the immune system
- Potential to slow the aging process
- Also contains magnesium, helping to improve nerve and muscle function and keep bones healthy
- Contains vitamin E and zinc which can prevent heart disease and strengthen the immune system

PECANS
- Not only delicious, but nutritious as well
- 90% of the fats in pecans are unsaturated
- They are free of cholesterol and sodium, and loaded with fiber
- Excellent source of phytonutrients
- Contains iron, vitamins A, B and C and potassium
- Beneficial for maintaining heart health, blood pressure and weight control

Pistachios
- Have more antioxidants than green tea
- Contain more than 10 different antioxidants
- 55% of the fat in pistachios is monounsaturated
- Pistachios are naturally trans fat-free
- They help fight cholesterol
- More potassium than any other nut
- Gets it’s green color from lutein, a compound which helps prevent the most common form of blindness in older adults
- Loaded with fiber

I hope you are as nuts about your health as I am about mine!

Live your best,

Dr. Brian