The new Canada Food Guide includes nuts and seeds as important as part of consuming more high protein foods. Nuts & seeds are a good source of healthy fats (omega 3 & 6), fiber, antioxidants, and of course, protein.
Best nut for your brain: Walnuts
Walnuts are very high in omega 3 fatty acids which is essential for brain health. In a recent study, researchers found that “participants who added 30 to 60 walnuts to their daily diets had higher cognitive test scores at the end of the trial than those who did not eat walnuts. They also saw improved blood pressure and cholesterol numbers as well as weight-control benefits.”
Best nut for your Heart: Peanuts & Macadamia
As long as you don’t eat the the salted version, peanuts offer a valuable boost to your heart health. In a study of woman who consumed peanuts and peanut butter, they lowered their risk of heart disease by a whopping 34%, and woman with diabetes who ate 1 serving 5 times per week lowered their risk by 44%. Macadamia nuts contain more monounsaturated fat per serving than any other nut. This fat has been linked to lower cholesterol and blood pressure.
Best nut to help with weight loss: Almonds & Pistachios
Not only does the high fiber content in these nuts help with feeling “full”, they are a good source of an amino acid called L-arginine that helps you burn fat. Eating 3-5 almonds everyday has been associated with greater weight loss and higher fat metabolism.
Best nuts for your eyes: Cashews
Cashews contain high levels of lutein and zeaxanthin, which act as antioxidants. When consumed daily, these antioxidant compounds can protect the eyes from the type of damage we see as we age. Cashews are also high in iron and copper, which helps with blood and immune health.