Cashews are rich in copper, manganese, phosphorous, and vitamin K. These vitamins and minerals help to diminish frequency of migraines, lower blood pressure, protect against heart disease, and provide bone strength. They contain NO cholesterol. They contain oleic acid, which is also found in olive oil – both are good for you!

Serving Size: 1 oz.

Calories: 157
Fat: 12.4g
Carbs: 8.56g
Protein: 5.17g

66% aft, 22% carbs, 12% protein

brazil nuts

Brazil Nuts:

Brazil nuts are high in monounsaturated fat, and are heart healthy when used in lieu of saturated fats. They provide 774% of the daily recommended value of selenium! This mineral is essential to immune function and helps with thyroid disorders. It is also rich in magnesium, a mineral that helps with the muscle function, the production of protein, and the absorption of energy from food.

Serving Size: 7 pieces

Calories: 190
Fat: 19g
Carbs: 4g
Protein: 4g

84% fat, 8% carbs, 8% protein



Almonds are a rich source of vitamin E, copper, magnesium, and protein. They are high in healthy unsaturated fats, fiber, phtytosterols, vitamins, minerals, and fiber. Their health benefits include lowering cholesterol and reducing the risk of cancer and heart disease. I sprinkle them into salads or on top of Greek yogurt with chia seeds.

Serving Size: 22 pieces

Calories: 180
Fat: 15g
Carbs: 6g
Protein: 6g

74% fat, 13% carbs, 13% protein



Walnuts are packed with antioxidants that boost heart health, and omega-3 fatty acids that support cardiovascular health. They may support brain health due to their neuroprotective compounds, vitamin E, folate, melatonin, and omega-3. A lesser known benefit of walnuts is that they can improve reproductive health in men. I love to put these in salads or drizzle my vegetables with walnut oil.

Serving Size: 1 oz

Calories: 185
Fat: 18.49g
Carbs: 3.89g
Protein 4.32g

84% fat, 8% carbs, 8% protein