Walnuts

Walnuts are a powerhouse of nutrients. Recent studies have confirmed that walnuts have many potential health benefits ranging from cardiovascular protection, to being an excellent “brain food” along with their anti-inflammatory properties, helping in treating a number of inflammation related diseases. Walnuts are an excellent source of Omega-3 essential fatty acids and contain an antioxidant compound called ellagic acid that supports the immune system and appears to have anticancer properties. An important source of monounsaturated fats, walnuts have favorable effects on lowering total cholesterol levels, LDL cholesterol an Lp(a), another lipid compound that increases blood clotting and when elevated is considered a risk for atherosclerosis. Numerous compounds have been identified in walnuts including 16 polyphenols and 3 tannins, with antioxidant activity so protective it has been described as “remarkable.” Not only are walnuts a beautiful, ornamental nut, they can be used in a wide variety of recipes or eaten as a nutritious snack. 

Almonds

Almonds are a good source of highly digestible protein. They also contain a substantial amount of dietary fiber (3 gm. Per ounce), proven to have cholesterol-lowering effects in the body. Almonds are rich in vitamin E, an antioxidant that has been shown to decrease the risk of certain forms of cancer, heart disease and cataracts. A one ounce serving of almonds provides approximately 7.3 milligrams of alpha-tocopheral vitamin E, the more powerful and absorbable form of the vitamin. In addition to the numerous health benefits of eating almonds, they are a delicious, practical snack and a versatile addition to many food dishes.  

Pistachios

Pistachios are a delicious snack choice. One ounce of pistachios contain more than 10% of the Daily Nutritional Value for dietary fiber, vitamin B-6, thiamin, phosphorous and copper. They are naturally cholesterol free and especially rich in phytosterols, which are directly associated with lowering cholesterol levels. Pistachios are a high quality source of plant protein, providing a balanced profile of essential amino acids, the necessary building blocks for growth and healing in the body. 

Cashews

Cashews have lower fat content than most other nuts. Approximately 65% of their fat is unsaturated fatty acids, primarily olecic acid, which is the same heart-healthy monosaturated fat found in olive oil, proven to help reduce triglyceride levels in the body. Cashews are also a good source of copper, an essential component of many enzymes involved in metabolic processes. They contain a generous amount of magnesium, as well, which is important for good bone health and necessary to regulate nerve and muscle tone. In addition, cashews are a good source of zinc, which affects many immune function processes. Native to the coastal areas of Brazil, cashews have made their way worldwide into many recipes as well as being a nutritious, great tasting snack food. 

Pecans

Studies have consistently shown that the unsaturated fats in pecans can help lower cholesterol levels. Pecans contain plant components with antioxidant properties, which can slow the oxidation or “rusting” of LDL (bad) cholesterol. Besides being a zesty addition to many recipes, pecans contain over 10 vitamins and minerals which include vitamin A, vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc. The photochemicals found in pecans may have a protective effect against certain diseases such as various cancers and heart disease. One ounce of pecans contains the same amount of fiber as a medium-size apple. Pecans taste great and are packed with nutrients, very good reasons to include them in a balanced diet.

Banana Chips

These yummy chips are an excellent source of potassium and are full of antibiotic properties that help the body fight off infections and viruses. Bananas are and excellent energy snack because they contain Vitamin C and B6. They also have more digestible carbohydrates than other fruits and properties that help cure a upset stomach. 

Apricots

Apricots are rich in Vitamin A, magnesium and potassium assisting the body with endurance, energy and stamina. As well as being tasty they contain beta-carotene, iron and carotenoids, which may help prevent cancer. 

Cranberries

Cranberries are a powerhouse of antioxidants. They have significant amounts of phytonutrients that may help to protect against heart disease, cancer and other diseases. They include more antioxidant phenols than 19 more commonly eaten fruits as well as help with the health of the urinary tract. The anti-adhesion properties of cranberries may also inhibit the bacteria associated with gum disease and stomach ulcers. This tart but tasty fruit is packed with health benefits. 

Pineapple

Dubbed “the pine of the Indies” by early explorers and commonly eaten with apples, the pineapple is a great source of vitamin A and C. It is high in Bromelain, a protein digesting enzyme which aids the body’s digestive system as well as having known anti-inflammatory properties. The lush, tropical sweetness of pineapple and its health properties make it an important addition to any diet. 

Papaya

A sweet and unique flavor makes dried papaya a favorite snack. Containing more beta-carotene than carrots as well as being high in vitamin C, potassium, magnesium and calcium; papaya is very beneficial for the body. Papaya also helps the body produce arginine, an essential amino acid known to activate the human growth hormone (HGH) which is crucial for cell rejuvenation and rebuilding in the liver, muscles and bones. Alkaline in composition, papaya is soothing for upset stomachs and also helps to relieve constipation. Sweet and refreshing, papaya contains papain, an enzyme which contributes to the breakdown of food and aids overall in the digestive process. 

Peaches

Peaches are abundant in vitamin A, which helps maintain healthy skin and eyes. In addition, vitamin A assists in building strong bones, teeth and hair and it is necessary for numerous cellular functions. Peaches are also rich in vitamin C, known to support the body’s immune system, essential for healthy gums and vitamin E which research has shown is crucial in preventing cardio-vascular disease and certain forms of cancer. Peaches are also a good source of dietary fiber. 

Pears

Pears are a good source of vitamin C and dietary fiber as well as being high in thiamin, riboflavin, niacin and folic acid as well as calcium, potassium, phosphorus and other minerals. The fruit sugar in pears is Levulose, which is easily tolerated by diabetics. Pears are higher in pectin than apples, a fiber promoting regularity. Pears are a beautiful, scrumptious part of a healthy diet.