Nuts offer many benefits when incorporated into your regular eating routine. They provide protein, healthy unsaturated fats, fiber, vitamins and minerals such as vitamin E, copper, zinc, phosphorus, folate and many more nutrients to our bodies! Nuts may also help when it comes to conditions such as cardiovascular disease, diabetes, and obesity.

3 Reasons Why Nuts are Good for You 


Here are 3 reasons why they are good for you:

  1. Research suggests that nuts can help with heart health because they can lower LDL, the bad cholesterol. They are linked to lower levels of inflammation in the body and also contain omega 3s, which may reduce the risk of a heart attack.
  2. Although experts agree that more conclusive research is needed to evaluate the effectiveness of nuts helping improve glycemic control, results from cohort studies have shown that they can help lower the risk of developing type 2 diabetes.
  3. Nuts can be enjoyed as part of a weight management plan. Studies show that nuts are not associated with weight gain and even help with satiety, or the feeling of fullness. In addition, some trials have shown that when they are consumed, greater weight loss and compliance is achieved among patients.


What is the best type to eat?

I recommend including as much variety as possible to get a range of vitamins and minerals. You can try almonds, cashews, chestnuts, hazelnuts, macadamia, peanuts, pecans, pistachios and walnuts for a range of nutrients. Always remember portion control too. Since 1 oz or about ¼ cup is one serving of healthy fat, it helps to portion out nuts before eating them. You can also check out our Guide to Better Snacking for more information on ways to control portions.


Tip: Store shelled nuts for up to 6 months in the fridge or up to one year in the freezer to help them stay fresh. They should be enjoyed within 1 month when stored at room temperature.


Finally, here are 7 easy recipes you can use to help bump up your nut intake!

Simply Sweet Trail Mix

Simply Sweet Trail Mix


Quick Kale Almond Pesto



Pumpkin Spice Apple “Donuts”



Turkey Cranberry Pecan Salad with Balsamic Vinaigrette

Turkey Cranberry Pecan Salad with Balsamic Vinaigrette


Healthy Broccoli Salad

Healthy Broccoli Salad


Pecan Crusted Chicken

Homemade Peanut Butter