Once upon a time, nuts got a bad rap for their fat and calorie content, but today they’re enjoying a renewed popularity for their beneficial nutrients. Walnuts are one of the few plant-based foods containing omega-3 fatty acids, which may promote a healthy heart.(1) They also have vitamin B6 to promote heart health. Almonds have dietary fiber, which may help with digestion and magnesium for healthy blood flow.(2) Since nuts are high in fat, enjoy them in moderation.
To work more nuts into your diet, chop and sprinkle them on oatmeal, yogurt, green salad, stir fries and steamed vegetables. You can also bread chicken breast or white fish with a mixture of finely chopped nuts and herbs which you can bake in the oven for a nutrient-rich meal.
(1) Do Walnuts Have Omega 3? http://www.livestrong.com/article/403644-do-walnuts-have-omega-3/
(2) USDA Food Composition Databases, https://ndb.nal.usda.gov/ndb/search/list