Support your Brain and Heart with Nuts and Seeds

Who does not want to support their Brain and Heart? We all need fat in our diet, and the best way to get that is through nuts and seeds. There are so many you can choose from: almonds, cashews, Brazil nuts, walnuts, pine nuts, hazelnuts, Macadamia nuts, pecans, peanuts, pistachios, chia seeds, flax seeds, hemp seeds, sesame seeds, sunflower seeds, pumpkin seeds.

The benefits:  They extend life and prevent disease, lower the risk of heart disease and Alzheimer's, decrease inflammation, are good for thyroid and immune health, and much more. I love all that! Nuts contain copper, fiber, folate, vitamin E, amino acids, and help satisfy hunger.

You can add them to your breakfast oats, nut, and seed butter, toast, salads, soups, and entrees, have them with fruits and vegetables (they are great on apples, bananas, and celery), make them into salad dressings, creaming sauces, and cheese substitutes—the possibilities are endless.

Worried about losing or gaining weight? Studies show that people who eat nuts do not gain weight. This may be because of the fiber and nutrients in nuts and seeds; they are also full of fiber, so they bind to the fat, and you do not absorb all the calories. You do not want to eat them as snack food all day. They are higher in calories than other foods, but they are great to use in other foods as a protein source. It is best to use raw and unsalted food and keep them stored in the refrigerator or freezer. Aim for at least one serving of ¼ cup of nuts/seeds daily or 2 Tbsp.—of nut/seed butter.

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