The talk is about nuts! They’re packed with healthy fats, fiber, protein, vitamins and minerals that help reduce inflammation, improve heart health and even lower the risk of chronic diseases like diabetes and certain cancers. Studies consistently find that minimizing nutrient-empty foods and including more nutrient dense foods (like nuts) in your diet is linked to a 10-year increase in life expectancy.

Research shows that nuts support brain health and can prevent cognitive decline, especially in older adults or those at higher risk for conditions like dementia. This may be due to their cocktail of brain-healthy unsaturated fats, fiber, B vitamins, polyphenols and minerals. And of all the nutty choices you have, walnuts stand out because they’re rich in a plant-based omega-3 fat called alpha-linolenic acid, which has been found to be especially good for the brain.

Scientists are also excited about how nuts protect heart health. They provide unsaturated fats, heart-healthy fiber, antioxidants, minerals and plant protein—everything the cardiovascular system needs to stay strong.

In fact, it’s been proven that daily nut consumption is key to lowering the risk of death from chronic diseases, period (diabetes, cancer, etc.). For instance, one large review study found people who ate roughly 1 ounce of nuts per day were 11% less likely to die from cancer and 22% less likely to die from any cause.

While they’re yummy on their own, there are lots of ways to add more to your meals and snacks. Here are just a few ideas:

MAKE YOUR OWN TRAIL MIX. Combine your favorite nuts with dark chocolate, no-sugar-added dried fruit and seeds.

BLEND THEM INTO SMOOTHIES. Nuts are an easy way to add protein and healthy fats to your smoothie. Softer nuts like pecans and walnuts work particularly well. But almond, cashew and peanut butters are also fantastic ways to add creamy, nutty goodness to your smoothie.

SPRINKLE THEM ATOP CEREAL, OATMEAL, AND YOGURT. Such a delicious addition that increases crunch and flavor. Plus, they’ll help you stay full longer.

MIX CRUSHED NUTS WITH FLOUR TO COAT CHICKEN, BEEF, AND FISH. What a tasty and healthy way to add extra nutrition when baking an entrée.

One last thought: Be sure to mix them up. While all nuts are good for you, it’s important to aim for variety. This way you’re ensured you get a wider range of nutrients.

I’ll close this nutty subject with a wonderful recipe that focuses on nuts. This is a healthy snack that could easily become a family favorite. It’s courtesy of www.eatingwell.com. See what you think:

Key Lime Pie Energy Balls

Ingredients:

1 cup pitted Medjool dates
3/4 cup old fashioned rolled oats
3/4 cup raw nuts (pistachios, walnuts, pecans are especially nice)
1/4 cup graham cracker crumbs (from 1 sheet)
1/4 cup sweetened condensed milk
2 tablespoons hemp or chia seeds
2 teaspoons Key lime zest (or a regular lime), divided
2 tablespoons Key lime juice (or regular lime juice)
2 teaspoons vanilla extract
1/4 teaspoon salt
1/2 cup unsweetened shredded coconut

Directions:

Combine dates, oats, nuts, graham cracker crumbs, condensed milk, hemp seeds, 1 teaspoon lime zest, Key lime juice, vanilla and salt in a food processor. Process until fully combined and a thick paste forms, about 1 minute, stopping to scrape down sides as needed.

Line a large rimmed baking sheet with parchment paper. Using a 1-tablespoon cookie scoop or measuring spoon, scoop the mixture into 20 equal portions (1 level tablespoon each) and place on the prepared baking sheet. With clean hands, shape each portion into a ball. Roll and gently press the balls in coconut until evenly coated. Top with the remaining lime zest.

Recipe can be made ahead and kept refrigerated in an airtight container for up to 1 week.

Recipe formatted with the Cook'n Recipe Software from DVO Enterprises.