Let\’s Go Nuts! Part 1

7 Of The Most Nutrient-Rich Nuts

Nuts are some of the most nutrient-dense foods. They have amazing health benefits and are simply yummy!

Join me in this 3-part series where we’ll explore seven of the most popular, healthy, and healing nuts.

Nuts come in all shapes and sizes

Nuts come in all sizes and several unique shapes. The variety is lovely and sometimes very strange. Some are round (almost) like Hazelnuts, some quite odd shaped like the Brazil Nut, some resemble the nut inside the shell, like almonds, and others don’t.

Some are chock full of fat like macadamias with Omega 3 oils, fiber, and nutrients that our bodies need. Most of the fats contained in nuts are considered “good” fats (monounsaturated and polyunsaturated fats and Omega 3 fatty acids). We need to eat these dietary good fats to help our digestive system and provide energy for our bodies.

Fat is essential

Why? Fat is essential to your health because it supports a number of your body\’s functions. Some vitamins, (A, D, E, K) for instance, must have fat to dissolve so they can be used by your body. That’s one good reason for eating nuts. Another reason we need fats is that without it our brains can’t function at peak performance.

Signature Foods

I find it fascinating that some nuts just LOOK like the part of the body they benefit. Ever notice that a walnut half resembles your brain? These, and others like carrots, are called “signature foods”.



The walnut is beneficial to the brain since it contains good fats, protein, and carbs. Since your brain is about 65% fat, it is one of the good foods you should consider eating. Interestingly, a walnut is “the nut of any tree of the genus Juglans, particularly the Persian or English walnut. It is the edible seed of a drupe, and commonly consumed as a nut.”

Due to their high oil content, walnuts may sometimes taste bitter, so are often better roasted. For me, they are wonderful whether raw or roasted for about 10-12 minutes in a 400F oven with some avocado oil and sea salt or with cinnamon for a sweet treat that feeds my brain and tummy. They are rich in antioxidants and a super plant source of Omega 3 fatty acids, which may support a healthy gut, control weight, decrease inflammation, and help lower blood pressure.


Next in line are almonds, one of my favorites. Raw or roasted with salt, almonds are crunchy, delicious, and nutritiously filling. Not getting technical here, but if you have trouble chewing them, one way to solve that problem is to soak the almonds in filtered water for at least 4 hours. Then dry thoroughly and keep in the refrigerator in an airtight jar. They will have a softer crunch, be easier to chew, and still retain their nutrients. And then there is almond butter, yum!

One of my favorite open-faced sandwiches for lunch or breakfast, is one slice of good bread spread with almond butter then topped with sliced avocado (and perhaps a tomato slice) and drizzled with a little olive oil and a sprinkle of salt. I prefer it to peanut butter since peanuts are not nuts, they are legumes and may trigger allergies in some people.


Cashews are also considered nutritious. They are fairly high in total fat, most of which is monounsaturated and gives them a rich smoothness that is almost creamy. Foods rich in monounsaturated fats can improve blood cholesterol levels and positively impact your risk of heart disease and possibly type II diabetes. Another good reason for munching nuts!  

I’ve made cashew butter in my blender and even added a couple of drops of coconut oil that enriches the buttery texture and taste, yum! It\’s also wonderful sprinkled over warm or cold chicken salad.

Walnuts, cashews, and almonds are three of the most popular nuts on the market these days. Enjoy them raw, roasted, or as nut butter. Share below your favorite way to eat these wonders of nature.

Join me next week when we’ll learn about two of my all-time favorite nuts and where I’ll share a particularly important tip. See you then!

Contact me at https://www.thewellnessuniverse.com/world-changers/rickimckenna to receive a free copy of my eBook: “Yes, You CAN Eat Well and Eat Right, A Quick Guide to Organics and Stretching Your Food Dollar”


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