Nuts

almonds

Almonds are hugely nutritious - among many other nutrients, they contain lots of healthy fats, fiber, phosphorus, magnesium and they are among the world’s best source of vitamin E
An ounce of almonds - about 24 - contains about 6 grams of protein and as much calcium as 1/4 cup of milk

Although almond milk does not pack the nutritional punch of whole almonds, it is a tasty alternative to other plant-based milks
Storing nuts over time in airtight containers in the refrigerator (or the freezer) may be best to prevent their oils from going rancid
Add to breakfast cereal, pestos, sweet and spicy nuts and seeds

Brazil nuts are nutritional powerhouses containing healthy fats, antioxidants, vitamins and minerals and are rich source of selenium which is a trace element that is vital for the proper functioning of the body
They contain more selenium than any other nut with an average of 96 - 400 mcg per nut which is 175% of the RDA
A 1-oz serving of Brazil nuts contains 4 grams of protein, 2 grams of fiber

One nut added to breakfast is all that is needed! Do not add more than two nuts as the amount of selenium differs depending on where it is grown and it is best not to get too much

Cashews are packed with soluble dietary fiber, protein, vitamins, minerals and numerous health-promoting phytochemicals
They have a lower fat content than most other nuts and about 66% of this unsaturated fatty acid content are heart-healthy monounsaturated fats, similar to those found in olive oil

Add soaked cashews to many sauces and dressings or roast and add to salads for an extra crunch
Store cashews in an airtight container in the fridge to avoid them turn rancid

Peanuts are full of heart-healthy monounsaturated fats, antioxidants and other nutrients
One 1/4-cup serving of peanuts contains more than 88% of your Daily Value (DV) for biotin and 47% of copper

Add peanuts and/or peanut butter to smoothies, sauces, spreads or these yummy popsicles

Pistachio nuts tasty and super healthy and they have a lower fat content than most other nuts
They contain healthy fats and are a good source of protein, fiber, potassium and they are one of the most antioxidant-rich foods around
A 1-oz serving (about 49 nuts) contain 3 grams of fiber and 6 grams of protein and pistachios are one of the most vitamin B6-rich nuts

Raw, unshelled pistachios can be placed in a cool, dry place for many months. However, shelled kernels should be placed in an airtight container and kept in the refrigerator in order to prevent them turn rancid
Add them to your breakfast cereal, to salads for extra crunch as well as some desserts like these popsicles

Walnuts are one of the healthiest foods on the planet - loaded with healthy essential fats, antioxidants, vitamins, trace minerals, protein and fiber, walnuts are a veritable super food
Walnuts have higher antioxidant activity than any other nut
Walnuts are significantly higher in omega-3 fat than any other nut, providing 2.5 grams per 1-ounce (28-gram) serving
Don’t remove the skins of walnuts as approximately 90% of the phenols in walnuts are found in the skin, including key phenolic acids, tannins and flavonoids
One ounce of walnuts (7 nuts or 14 halves) contains 4 grams of protein and 2 grams of fiber

Walnuts should be stored in an airtight container in the refrigerator since their high polyunsaturated fat content makes them perishable
Add walnuts to breakfast cereal, spreads and pestos