Again, I’m including links to earlier posts so you can read it all together, http://valeriegoldstein.wordpress.com/2012/01/02/2012-empty-calories-is-out-whats-in/,
http://valeriegoldstein.wordpress.com/2012/01/09/tip-1-consume-foods-that-fuel-fifteen-drinks-and-eats-for-you/,
http://valeriegoldstein.wordpress.com/2012/01/16/fifteen-foods-that-fuel-6-10/,
http://valeriegoldstein.wordpress.com/2012/01/26/fifteen-foods-that-fuel-11-13/Â .
There is so much to say here but I think I’ve condensed it all as well as possible
Image by mcfcrandall via Flickr
15. Nuts
Both nuts and seeds are special and should be enjoyed on a daily basis.
In general both are high in vitamins and minerals, fiber and other disease fighting nutrients.  They are often avoided because of their fat content but this is a huge mistake because the fat found in nuts and seeds help promote heart and bone health, brain function, reduce inflammation, protect against cancer and free radical damage, support positive moods and much, much more.
When you add small amounts of a variety of nuts and seeds to your meals as you will see you get a broad range of nutrients that will fuel every body function. Here’s what I mean:
SEEDS
Flaxseed
Chia
Hemp seeds
Sesame seeds
Sunflower seeds
Pumpkin seeds
Nuts
Macadamia nuts
Brazil nuts
Cedar nuts
Walnuts
Almonds
These are all the nutrients you can feed your body when adding seeds and nuts to your daily food intake:
protein/amino acids (arginine, tryptophan),
Omega-3 &6,
fiber,
Vitamins: B1, B5, choline, E, D, folate,
Minerals: copper, calcium, magnesium, selenium and phosphorous, manganese, zinc, iron,
Phytonutrients: (phenolic compounds, flavonoids, phytoestrogens, ellagic acid, phytic acids and saponins, lignans-helps lower cholesterol, promote fertility and reduce symptoms of pms, and possibly help prevent certain cancers and Type 2 diabetes);
All this adds up to better all around health with protection from many of the health issues you try to avoid by reducing fat (heart disease, cancer, diabetes, Alzheimer’s, balance hormones, reduce inflammation, relieve constipation,  increase satiety and for the other reasons mentioned above)!
