For many years, anyone who wanted to lose weight avoided nuts because of the fat content. Now, fifty years later, we find out that fat is actually good for you…especially fat that comes from plants. As part of a nutrient-dense diet, nuts can support reduce heart disease risk and support immune health.
Here are some of my favorites*
Walnuts – these are an excellent source of copper. There are not many foods that contain copper and it’s a necessary mineral for immune support and blood vessel development, among other things.
Walnuts can support a healthy blood pressure, LDL cholesterol and triglyceride levels, thereby reducing heart disease risk.
Pecans – these are an excellent source of zinc. Zinc supports immune function, wound healing, and there is some evidence that they support hearth health.
There was a small scale short study that sowed that people who ate a daily serving of pecans over an 8-week period, showed a reduction in LDL cholesterol and triglyceride levels versus the control group.
Almonds – these are very popular because of their pleasant taste, their favorable price point and their versatility. They have gained more popularity as people move away from dairy products and rely more on plant-based milks.
Almonds contain a good amount of Vitamin E which is an anti-oxidant that protects your cells from oxidative damage. Almonds also promote gut health by feeding the healthy bacteria necessary to keep your microbiome in balance.
Brazil Nuts – these are one of my favorites, not because I especially love the taste but because they contain selenium. Selenium is very supportive of healthy breast tissue and a healthy thyroid. As a breast cancer survivor and someone who also has Hashimoto’s thyroiditis, this one is very important to me. I await the day when we hear that thyroid conditions like Hashimoto’s and breast cancer are connected.
Bottom line
There are many other healthy nuts but this post would be too long if I spoke about all of them. The bottom line is, fat isn’t the bad guy we once thought it was and nuts are a great source of healthy fats that have loads of benefits for your wellness. So…go nuts for nuts!
*https://www.healthline.com/nutrition/9-healthy-nuts
As a health coach, I work with women who are facing serious health challenges like heart disease, metabolic syndrome and diabetes or who have been diagnosed as having a precursor to a serious health issue such as high blood pressure, high cholesterol or high blood sugar. I help them make food and lifestyle changes so they can get healthy, live longer and enjoy a fuller, happier, more energetic life. If you would like to have a free consultation about the health challenges you have and the improvements you would like to see in your health, click here to schedule a no strings attached call.
