During the low-fat craze of the late 80’s and early 90’s, nuts were unfairly targeted as a cause of obesity and heart disease. However, we know now that nuts are a fantastic source of protein! The calories in nuts come from high-quality fat that is crucial for all organs to function properly, especially the brain.

If you want to maintain sharp focus on energy, eat nuts. Nuts are nutritional powerhouses that offer tons of incredible health benefits. Unless you have a nut allergy- enjoy them as part of a balanced diet!

897_4277486Almonds are one of the most popular healthy snacks around the Nutrisense office, and for good reason. Studies have proven that they lower LDL cholesterol and protect heart health. They’re also high in magnesium, which improves digestion and circulation. Almonds are a true superfood – the benefits discussed here are just the tip of the iceberg.

Our favorite way to enjoy almonds is in the form of creamy, rich almond milk. To make your own, simply soak your almonds in filtered water on the countertop overnight, discard the soaking water, and blend with fresh water. Pass mixture through a nut milk bag and enjoy. 

Brazil Nuts were feared for a long time because of their super-high fat content but now they’re regarded as one of the healthiest nuts for just that reason. 

As we move away from the age of modern nutrition and the low-fat craze, people acknowledge the truth that fat is crucial for optimal health and that sugar-filled, low-fat products are the most detrimental things you can put in your body.

We love raw Brazil nuts paired with blueberries – the combination is delicious and boasts tons of heart-healthy fats and antioxidants. 

Cashews are a popular choice for their delicious flavor and creamy texture. They boast an incredibly high level of copper- a mineral essential for brain, heart, liver, kidney, and muscular function.

We love adding cashews to vegetable stir-fries seasoned with tamari and chili sauce. The combination of Asian flavors and rich, nutty cashews is incredible. 

770_3680536Hazelnuts contain very high folate levels, great for reducing the risk of depression and heart disease. They also provide a lot of fiber, great for digestion.

You might automatically associate hazelnuts with a certain iconic chocolate-hazelnut spread, but you can make a healthier version! Simply throw hazelnuts, raw cocao powder, vanilla, pure maple syrup, coconut oil, a little salt, and your favorite non-dairy milk into a high-speed blender or food processor, whirl away until creamy, and enjoy! 

Macadamia Nuts are very popular in Australia and are full of minerals and healthy fats. They have a natural, mild, sweet flavor and make wonderfully rich, brain-boosting milk. Rich in vitamin B-complex, macadamias greatly support the adrenals and nervous system, counteracting the effects of stress and anxiety.

Try using macadamia milk in your next homemade latte and enjoy the slightly sweet creaminess. 

Pistachios are an amazing source of plant-based protein, great for stabilizing blood sugar and reducing the risk of adult onset diabetes, also known as Type 2 diabetes. They also support skin health and rid the body of harmful free radicals.

Make a delicious pistachio pesto by blending a few leaves of kale with pistachios, basil, olive oil, salt, and pepper. Use as a sauce on vegetables or toss with your favorite pasta or pasta substitute, like zucchini noodles.

Walnuts are known to prevent cancer with their rich amount of antioxidants. A secret about walnuts is that you want to eat the skin – it contains 90% of the phenols.

We love using walnuts as a gluten-free crust for fish or chicken. Simply coat your protein in ground walnuts, bake or sear in olive oil, and sprinkle with salt and your favorite herbs. Enjoy! 

What is the healthiest prep method for nuts? Raw, soaked, or dry-roasted are the healthiest ways to prepare nuts. It’s best to store them in the freezer to keep them fresh.

Warning: Nuts can easily become rancid and moldy, leading to excess candida in the body and all the challenges that go along with that. Roasting them in oil also makes them go rancid more quickly, and obviously, adding any unhealthy or trans fat in the preparation process turns them from superfood to bad guy.

Please note: nuts contain phytic acid, which removes important minerals from the body and inhibits digestion. Simply soak your nuts for 8-12 hours and it’s gone.