N IS FOR NUTS
Nuts are an excellent source of protein and good fats. A great snack to keep you feeling full when you’re on the go, nuts also have many health benefits. In the US, five large human epidemiological studies all found that nut consumption is linked to a lower risk for heart disease. All nuts are a rich source of vitamins, minerals, fatty acids and amino acids. To get the best nuts for your buck, try macadamia nuts (high in good fats, vitamin B1, magnesium and manganese), walnuts (high in omega-3s, copper and manganese) and almonds. A Us-based study published in the Journal of Agricultural and Food Chemistry revealed that a 28g serving of almonds has a similar amount of total polyphenols as a cup of steamed broccoli or green tea.