Nuts provide a wide range of nutritional benefits. They are a wholesome, tasty source of “good” fats that reduce the incidence of heart disease and certain inflammatory conditions. Nuts contain essential amino acids (which mean that they must be provided by the diet) and essential fatty acids, necessary for maintaining healthy body tissues. They are a versatile addition to many recipes or very satisfying eaten alone.     Walnuts:  Walnuts are a powerhouse of nutrients, as well as, provide health benefits ranging from cardiovascular protection, being an excellent "brain food", to treating a number of inflammatory diseases.   Almonds: Almonds are an excellent source of dietary fiber (3gm. per ounce). They contain highly digestible protein and are rich in vitamin E, an antioxidant shown to decrease the risks of certain cancers, heart disease, and cataracts.

Pistachios: One ounce of pistachios contains more than 10% of the Daily Nutritional Value for dietary fiber, vitamin B-6, thiamin, phospherous and copper. They are naturally cholesterol free and rich in phytosterols, which are directly associated with lowering cholesterol levels.   Cashews: Cashews have one of the lowest fat contents of all other nuts. The smooth richness of it’s flavor will always have you coming back for more. Cashews are full of nutritional benefits, such as containing the same heart-healthy mono-saturated fat found in olive oil and being a great source of zinc which assists the body’s immune system. Pecans: Studies have shown the unsaturated fats in pecans can help lower cholesterol levels. They contain over 10 vitamins and minerals which include vitamins A & E, folic acid, calcium, magnesium, phospherous, potassium, several B vitamins, and zinc. Pecans are a soft, delicious, practical snack.