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Health Benefits of Nuts

When life gives you nuts, make nut butter. A healthful, well-balanced diet and active lifestyle are important for staying healthy. Nuts are a rich source of protein, fiber, vitamins, minerals, amino acids and most importantly the good fats that we need in our diets every day. US FDA tells us that eating nuts in moderation as part of a balanced diet seems to provide many health benefits. It’s not all clear, yet, but possible benefits may include healthier hearts and arteries, helping fight some forms of cancer, manage blood sugar levels, relieve stress, and improve brainpower.

Bring on the “good” fats

Nuts are a rich source of the good-for-you unsaturated fats—the kind that help improve heart health according to the American Heart Association. Our Almonds and Cashews have the least amount of total fat, with Almonds being the best source of the healthier unsaturated fatty acids.

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Perk up with VITAMINS

Vitamins are essential for growth, vitality, health, and general well-being. Generally, the body cannot manufacture vitamins, so we need to get them in our diets. Vitamins are either water-soluble (not stored in the body) or fat-soluble (absorbed through the intestinal tract).

Best Nut Source	Health Benefits	Good Nut Sources
Vitamin A Pecans	Vitamin A is a fat-soluble vitamin that functions as a potent antioxidant. Primarily, it promotes good vision and new cell growth. It aids the body’s immune system and is part of the body’s first line of defense against infections. It also helps maintain the health of the skin and lining of the lungs, intestines, and urinary tract.	Pine Nuts Walnuts
B Vitamins Pine Nuts	Collectively, the B Vitamins are water-soluble and are required for making red blood cells to transport oxygen throughout the body. They aid metabolism, healthy skin and muscle tone, and enhance the immune and nervous system functions. Together, they may help combat stress, depression, and cardiovascular disease.	Almonds Macadamias Walnuts
Choline Pine Nuts	Choline is fat-soluble vitamin that is crucial for sustaining life. It is necessary for the formation and function of all cells and aids normal brain and cardiovascular functions.	Macadamias Walnuts
Vitamin E Almonds	Vitamin E is a fat-soluble vitamin that functions as a potent antioxidant, protecting cells against damage by free radicals. It may help prevent or delay coronary heart disease, dementia, aging, and cancer, improving insulin action in diabetics, and improving eye health and immune functions.	Pecans Pine Nuts Walnuts
Vitamin K Pine Nuts	Vitamin K is a fat-soluble vitamin that decomposes in sunlight. It is found naturally in a wide variety of green plants. It helps control blood clotting and internal bleeding and aids bone and cartilege development.	Cashews

Pump up with MINERALS

Nuts also provide important minerals to exercisers, including potassium to regulate heartbeat and circulate oxygen in the muscles, magnesium to support muscle exertion and zinc for metabolizing energy. Minerals promote strong muscles and bones, cardiovascular health and nervous system function.

Best Nut Source	Health Benefits	Good Nut Sources
Calcium Almonds	Calcium signals biochemical processes throughout the nervous system. It helps control muscle contraction, blood vessel functions, and builds strong bones and teeth.	Brazil Nuts Walnuts
Iron Cashews	Iron is important in the formation of hemoglobin, the factor in red blood cells that transports oxygen throughout the body. Without it, the human body could not make energy or produce DNA. Possible benefits include reducing anemia and fatigue, promoting good skin tone, and stimulating the immune system.	Macadamias Pine Nuts Walnuts
Magnesium Almonds	Magnesium is a necessary partner for the metabolism of Calcium and Vitamin C. It converts blood sugars into energy, promotes cardiovascular health, and assists in respiratory, nervous system, and muscle functions. When combined with Calcium, it helps build strong bones and strengthens tooth enamel.	Cashews Macadamias Pecans Pine Nuts Walnuts
Phosphorus Pine Nuts	Phosphorus is a nonmetallic mineral that plays an important role in virtually all cellular metabolic activities. It is needed for blood clotting, bone and teeth formation, cell growth, heart and kidney functions—plus, it helps the body utilize vitamins and converts food into energy.	Almonds Cashews Macadamias Pecans Walnuts
Potassium (Vitamin K) Almonds	Potassium is essential for a healthy nervous system and needed by all of the muscles in the body, including the most important muscle of all—the heart. It aids regular heart rhythm and muscle contraction, blood flow, reduces the buildup of plaque, lowers blood pressure, and helps control blood clotting. It works with sodium to control the body’s fluids and electrolyte balance in cells and regulates the transfer of nutrients throughout the body.	Brazil Nuts Cashews Macadamias Pecans Pine Nuts Walnuts
Zinc Pine Nuts	Zinc is essential in the manufacture of antioxidant enzymes to maintain a strong immune system to fight illnesses and for collagen formation to help heal wounds. Among its many benefits are eye health and aiding the male reproductive system.	Cashews Pecans Pine Nuts Walnuts

PROTEINS and AMINO ACIDS fuel the brain and muscles

Nuts are a terrific source of protein and can serve as an alternative to meat, poultry and beans, according to the USDA Food Guide Pyramid. Nuts are unusually rich in two amino acids: Glutamine fuels our muscles, nourishes brain tissues for healthy cerebral function, and promotes a healthy digestive tract. Nuts also have lots of Arginine that helps widen and relax blood vessels, maintaining their elasticity and flexibility to reduce the danger of blood clots and heart attacks. Almonds have the highest amounts of protein and amino acids in our nut family.

FIBER improves digestion

Fiber, sometimes called roughage, provides bulk to help food move through the digestive tract. Some types of fiber also slow the body's absorption of sugar and cholesterol after a meal. Fiber-rich foods are lower in calories and tend to produce a feeling of fullness, to help limit food intake. Almonds contain good fiber and make a satisfying snack before meals.

ANTIOXIDANTS partner up for health

Antioxidants help lower oxidation of fatty deposits in the walls of blood vessels to help protect cells from tissue damage caused by free radicals. Free radicals have been implicated in over 50 degenerative diseases, including cancer, heart disease, arthritis, cataract formation, hypertension, diverticulosis, obesity, diabetes, and Alzheimer’s disease. Vitamins E, C and A from Beta Carotene found in nuts are efficient antioxidants that often work together to help promote good health. Pecans and Pine Nuts and even our cinnamon are the best antioxidant sources in our products.

PLANT STEROLS lower cholesterol

Nuts contain NO cholesterol and are a rich source of Phytosterols—natural plant chemicals known to block the absorption of cholesterol into the bloodstream, that can result in lower serum cholesterol levels. Beta sitosterol, found in all our nuts, may help treat prostate problems, normalize blood sugar and insulin levels, and boost the body’s immune function. Cashews and Pine Nuts are the best sources of Phytosterols.

SPICES are healthy, too

Our spices and seasonings offer health benefits, too! Capsaicin is what makes your favorite hot peppers hot and is commonly found in chili powder or cayenne pepper. Sprinkle it on tomato juice, popcorn or corn on the cob instead of salt for a healthy alternative that helps stimulate digestion and suppress the appetite. Cinnamon may triple the body’s insulin to metabolize glucose. As little as ¼-½ teaspoon of Cinnamon sprinkled onto your cereal may help lower you blood glucose level (but be careful of how much you use if you are diabetic). An extra sprinkle of Oregano or Sage in your cooking could help boost your ability to control blood sugar. Try some Sage or Oregano on pasta—and toss in some Pine Nuts for flavor and crunch. It’s delightful!