Go NUTS for Small Foods with Big Benefits

Looking for a quick, easy, healthy food that will promote a healthier and potentially longer life? Look no further!

Researchers at Harvard University studied that an increase in nut consumption led to a decrease in morality. Basically, eating nuts helps you live longer! My first instinct when I read about this study was, “well that’s great, except aren’t nuts crazy high in fat?”. They are, but the researchers also found that those they studied had no increase in body weight! In fact they found the opposite! The participants had visually slimmer waists and less weight gain than those who were not consuming as many nuts!

This all sounds amazing, but if you’re looking for an even deeper dive into some of our favorite nuts, then keep reading.

Brazil Nuts

Brazil nuts contain selenium which assists with cognitive and immune function . Selenium is crazy hard to incorporate into your diet, and Brazil nuts are an easy way to meet your body’s needs. Aim for one Brazil nut a day, because eating too many can lead to toxicity. What is it they say? “A Brazil nut a day keeps the doctor away”. No? Okay, well I tried. They also aid in DNA synthesis and fertility. Brazil nuts have also been found to prevent cardiovascular disease and cognitive decline!


If you’re looking for a nut that is mild in flavor but full of goodness, cashews are for you! Cashews are filled with unsaturated fats, which may reduce your risk of heart disease. Additionally, Cashews contain copper which is beneficial for brain development, energy, and your immune system.


Almonds are also amazing because they may help lower blood sugar and cholesterol levels. They are filled with healthy fats, fiber, vitamin E, and magnesium which your body LOVES.


Last but certainly not least, my personal favorite, macadamia nuts. Macadamia nuts have been shown to lower LDL (the bad kind of cholesterol). They are also rich in antioxidants which help eliminate free radicals and fight inflammation. Macadamias may also protect against metabolic syndrome and type 2 diabetes. Additionally, macadamia nuts are also great for promoting gut health because they are full of fiber.

An ounce a day (the amount that fits in the palm of your hand) of nuts is perfect to get all of these amazing benefits!

Ways You Can Incorporate Nuts into Your Diet

-Add nuts into a salad.

-Sprinkle them on your yogurt.

-Throw some nut butter into your smoothies

-Pop a handful into your mouth!

The possibilities are endless… and delicious!

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