Are you Nuts?

As a proponent of eating real, minimally/unprocessed food, I highly recommend you consider nuts as a valuable addition to your nutrition program. In addition to protein, fiber and healthy fats, nuts also supply decent amounts of magnesium, potassium and vitamin E in just a 1 ounce serving. Nuts also contain phytosterols, which are linked to be partly responsible for their cholesterol - lowering effect, and disease fighting antioxidants. 

Here are some interesting nutritional facts about nuts I recently gleaned from a industry related article: 

Almonds are among the nuts highest in fiber, and contain calcium and vitamin E.

Brazil nuts have more selenium than any other nut; a mineral that acts like an antioxidant and is important for thyroid function and reproduction.

Cashews contain a significant amount of vitamin B6 and K, as well as the antioxidant lutein, which has been linked to eye health.

Hazelnuts (Filberts) are a good source of healthy fats and contain high amounts of phenolic compounds, a class of antioxidants linked to heart health and lower cholesterol levels.

Macadamia nuts are one of the fattiest, high calorie nuts; most of the fat being the healthy monosaturated type your body requires.

Peanuts are botanically a legume; they contain the most protein of any nut.

Pecans contain 16 different vitamins and minerals, and have the most antioxidant flavonoids of any nut.

Pistachios contain a high amount of potassium (1 ounce equals that of ½ a banana), and a high level of B6, which is good for blood flow.

Walnuts are one of the best plant-based sources of omega-3s, the highly beneficial fat typically associated with fish oil.  

So, go nuts and mix up the types you eat!  Keep in mind that nuts contain a high amount of calories; a small amount goes a long way in providing  a viable source of nutrition.