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Eat Nuts!

Almonds, cashews, walnuts

The evidence is overwhelming! Nuts should be a part of your daily diet.

It has been shown that:

Choosing nuts as a snack is a smart move as long as you don’t over indulge - nuts are high in calories. Serving sizes should be limited to 200 calories.


Nutrients: vitamin E, K, B6, riboflavin, thiamin, niacin, copper, zinc, phosphorus, iron, magnesium, selenium, antioxidants.

Benefits: heart, blood pressure, eyes, weight control, prevention of diabetes, prevention of memory loss, cancer prevention, healthy gums and teeth, prevention of gallstones.

200 calories = 22 nuts


Nutrients: vitamin E, B2, phosphorus, Manganese, iron, magnesium, antioxidants.

Benefits: heart health, weight control, prevention of diabetes, brain function, helps prevent cancer, good for bones and teeth.

200 calories = 20 nuts


Nutrients: vitamin A, E, lutein, K, C Niacin, riboflavin, folate, B-6, beta-carotene, phosphorus, potassium, iron, magnesium, zinc, copper, selenium, calcium, antioxidants.

Good for: heart health, prevention of diabetes, hypertension, weight control, reduces the risk of age-related macular disease, helps prevent cancer, helps control diabetes.

200 calories = 62 nuts


Nutrients: Vitamin B1, magnesium, manganese, thiamin, amino acid l-arginine, calcium, antioxidants.

Benefits: lowers blood pressure, weight control, reduces triglyceride levels and cholesterol.

200 calories = 10 nuts


Nutrients: omega-3 fatty acids and other antioxidents, magnesium, copper, iron, B-6, amino acid l-arginine, biotin, vitamin E, folate

Benefits: may reduce PMS symptoms, helps prevent cancer, improves hearth health, weight control, prevents liver damage,

200 calories = 8 nuts


Nutrients: biotin, copper, niacin, folate, manganese, vitamin E, thiamin, phosphorus, magnesium, antioxidants, omega-3 fatty acids.

Benefits: prevents cancer, prevents gall stones, fights depression, helps with stress management, weight control, helps prevent strokes, prevents heart disease.

200 calories = 22 nuts

Nuts are a convenient superfood but should still be eaten in moderation. Not only because they're high in fat, but also because they're high in protein. Most Americans consume three to five times more protein than they need and excess dietary protein can lead to elevated blood sugar, weight gain, kidney stress, leaching of bone minerals, and stimulation of cancer cells. A handful is good, two or three handfuls, not so good!

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