They are high in calories, but you don't need to eat a lot of them to reap their benefits, which include protein, fiber and crucial minerals such as potassium, iron, zinc and magnesium. They are reported to be good for your digestive and immune systems, helpful in the fight against cancer, and the oils are good for your skin. Their high Omega-3 fatty acid content also helps keep your brain and body healthy. Plus, there are so many kinds of nuts to choose from: almonds, pecans, cashews, walnuts, Brazil nuts, macadamias, pistachios and more.
Try these nut recipes:
Company Vegetables with Toasted Almonds by Johanna Burkhard
Sautéed Halibut with Pecan Shallot Topping by Ruth Reichl
Roasted Beets with Walnuts by Art Smith
Did you know that avocado is a fruit? It is chock full of monosaturated fat, which is believed to reduce levels of bad cholesterol in the body. Avocados have a lot of potassium, which combats fluid retention and high blood pressure and the risk of stroke. And they have a high level of vitamin E, which is thought to prevent skin aging and may also be helpful in reducing hot flashes associated with menopause. Finally, they are rich in folate, which is thought to decrease the risk of heart attacks, as well as antioxidants, which help your body protect itself from free radicals, which means keeping your organs and tissues healthy.
Try these avocado recipes:
Avocado Tomatillo Salsa by Michael McLaughlin
Shrimp, Grapefruit and Avocado Salad by Victoria Blashford-Snell and Brigitte Hafner
Marinated Tuna with Avocado, Chilli and Cucumber by Simon Hopkinson
Try these berry recipes:
Blueberries have gotten their fair share of health news but in fact all black and blue berries, such as blackberries, black currants and black grapes, contain antioxidants that are known to protect the body against damage caused by free radicals and aging. These phytochemicals are called flavonoids, and are found in the pigment of the berries. In addition, dark berries are also thought to be of assistance in maintaining good balance, coordination and short term memory.
Blueberry Cornmeal Crostatas by Susan Spungen
Blackberry and Apple Crumble by Sophie Dahl
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