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Getting Nutty: Breaking Down 10 Nuts and Ways to Eat Them

Jun 16, 2021|Health & Wellness


The great thing about nuts is they are easy, healthy and taste great. Known for being high in fat, they also have a lot of health benefits and can be included in many meals. Nuts are full of protein, antioxidants, fiber and help lower cholesterol. In a recent study, researchers found eating more than 10 grams of nuts a day improved mental functioning, cognitive reasoning, and memory. Here are 10 common nuts and ways to eat them:

  1. Almonds – Low in calories, carbs and have anti-inflammatory properties. These nuts make an excellent alternative to peanut butter as well.
  2. Brazil Nuts – Large and in charge, these nuts are also high in selenium, which plays a key role in your metabolism.
  3. Cashews – More carbs and fat but they are high in protein and have a rich taste. They also promote eye health.
  4. Hazelnuts – Hazelnuts and chocolate go together well, especially dark chocolate. They also help reduce low-density lipoproteins (LDL) cholesterol. 
  5. Macadamia Nuts – Low in carbs and are a famous highlight in cookies. 
  6. Pecans – These guys make great pies but also have almost three grams of fiber per serving. 
  7. Pine Nuts – Famous for pesto and as a salad topper, they increase your energy levels because of how much protein they contain.
  8. Pistachios – Pistachio ice cream is a summer favorite, but these pricy nuts are very high in calcium, even more than the recommended amount for older adults.
  9. Walnuts – Excellent source of omega-3 fatty acids and are high in protein.
  10. Peanuts – Peanuts are technically a legume but are often considered nuts so it is safe to add them to the list. They make an excellent butter and somehow taste even better at a sporting event. 

Rosemary and Cayenne Toasted Almonds

This sweet and spicy recipe is great for all seasons and easy to prepare.


  • 2 c almonds
  • 1 ½ tsp butter (plant-based OK)
  • 1 ½ tsp brown sugar
  • ½ tsp salt (use ¼ tsp if you are watching your sodium intake)
  • ¼ tsp cayenne pepper (red pepper OK)
  • 1 tbsp finely chopped rosemary 


  1. Preheat oven to 350 degrees. Spread almonds evenly on a baking sheet and bake for 10 minutes.
  2. In a medium saucepan, melt butter on medium heat until sizzling. Remove from heat and stir in rosemary, sugar, and spices. 
  3. Add toasted almonds directly to the mixture in the pan and toss evenly.
  4. Let cool and enjoy!

Nuts are a staple in every healthy person’s diet. If you have not already incorporated them, try adding a little bit to your diet this week. They are typically praised for brain health and a quick snack but they’re even more beneficial for older adults. The best thing about them is that they can be stored at room temperature and are easy to access!

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