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:
- Almonds – Low in calories, carbs and have anti-inflammatory properties. These nuts make an excellent alternative to peanut butter as well.
- Brazil Nuts – Large and in charge, these nuts are also high in selenium, which plays a key role in your metabolism.
- Cashews – More carbs and fat but they are high in protein and have a rich taste. They also promote eye health.
- Hazelnuts – Hazelnuts and chocolate go together well, especially dark chocolate. They also help reduce low-density lipoproteins (LDL) cholesterol.
- Macadamia Nuts – Low in carbs and are a famous highlight in cookies.
- Pecans – These guys make great pies but also have almost three grams of fiber per serving.
- Pine Nuts – Famous for pesto and as a salad topper, they increase your energy levels because of how much protein they contain.
- 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.
- Walnuts – Excellent source of omega-3 fatty acids and are high in protein.
- 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.
Ingredients:
- 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
Directions:
- Preheat oven to 350 degrees. Spread almonds evenly on a baking sheet and bake for 10 minutes.
- In a medium saucepan, melt butter on medium heat until sizzling. Remove from heat and stir in rosemary, sugar, and spices.
- Add toasted almonds directly to the mixture in the pan and toss evenly.
- 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!