Walnuts:
A portion of about 14 walnut halves (1 oz) is an excellent
source of omega-3 fatty acids. Top your oatmeal with a quarter cup of chopped
walnuts, a tablespoon of honey, and a shake of cinnamon.
Brazil nuts:
They're a great dietary source of selenium, a mineral that's
essential for reproductive and thyroid health. Swap pine nuts and basil for
Brazil nuts and spinach to give your pesto a nutritional turbo-boost.
Cashews:
Thanks to high levels of magnesium, these sweet, creamy nuts
can help keep your blood sugar steady and your blood pressure low. Sprinkle
chopped, salted cashews over hot roasted broccoli; their sweet flavor pairs
perfectly with the veggie.
Pistachios:
The generous amount of potassium in pistachios helps
maintain nerve health. Add them shelled to trail mix-the green looks festive
with dried cranberries.
Pecans:
These tree nuts are rich in antioxidants, which may help
protect against heart disease. Make maple-pecan butter by processing two cups
of toasted pecans with a tablespoon of maple syrup, a teaspoon of canola oil,
and a pinch of salt.
Almonds:
Get bone-building calcium, plus vitamin E--which may protect
against cancer--by using finely chopped almonds as a crisp, buttery coating for
chicken or fish.
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