Nuts are nutritious!

I read an article in the U.C. Berkeley Wellness Letter last night about how great nuts are for you and that adding them to your diet (in moderation) doesn't seem to cause weight gain. So we've decided to add them back into our dinner entrees. Of course, not every raw meal needs nuts, but they are one of the staples of the raw diet.

Today I am soaking raw sunflower seeds and almonds to make Not Tuna Pate. I may add more celery or carrots to my mix to lighten it up a bit.

Here are a few nutty facts:

• Nuts seem to be good for your heart. Studies show that they have a favorable effect on blood cholesterol. Eating 2-3 oz of nuts most days of the week--in particular almonds, pecans, peanuts and walnuts--may significantly lower total and LDL cholesterol.
• For people who don't eat meat or want to consume less, nuts are one of the best plant sources of protein.
• Almonds are richest in vitamin E and calcium.
• Brazil nuts are the best dietary source of selenium. Just one medium nut a day provides all you need and 2 or 3 a day provides about 200 micrograms, the amount found to lower the risk of prostate cancer in some studies.
• Cashews are the richest in copper and zinc.
• Peanuts, although technically a legume, contain resveratrol, are the richest in arginine, and have the most protein.
• Walnuts are richest in alpha-linolenic acid, a heart healthy omega-3 fatty acid.

My advice? Eat a variety of nuts throughout your week!