You’ve probably heard that nuts are good for you, yet few people eat the recommended 5 servings of nuts a week. 

What’s so great about nuts?

Research suggests including nuts in your diet can keep your brain healthy and reduce your risk for dementia. They contain both monounsaturated and polyunsaturated fatty acids (which reduce inflammation), plus they are low in saturated fat (which means they're heart-healthy).

How do nuts help your brain?

Nuts may reduce risk for two important risk factors for dementia: heart disease and type 2 diabetes. Nuts are also believed to protect cognition. Studies have concluded nuts may have the potential to prevent or slow cognitive decline in at-risk adults. 

Nuts might seem like a miracle food, and that’s because they are. Not only are they good for your heart and brain, but they are so satisfying and protein-packed that they can even help with weight loss.

How can you get in your 5 servings of nuts each week? 

  • Premake a large batch of trail mix each week. Make nuts the base, while also including healthy, high-fiber treats like popcorn or dried fruits.

  • Another smart strategy is to reach for nuts whenever you might have grabbed chips or other junk food. They're more satisfying, so they'll take the edge off your hunger in a smaller amount, plus you're getting all of their other benefits.