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From breakfast to dinner to snacks, tree nuts are popular across the globe. They can be eaten whole (fresh or roasted), in spreads and butters, used as a source for gluten-free flour, and blended into smoothies or dessert recipes. Nut oils are used for cooking and are even found in skincare and haircare products. But what is a nut? And what makes nuts so good for our health?

Tree nuts are dry fruits with one seed that becomes hard at maturity. With the exception of chestnuts, which have a different nutrient profile and higher level of starch, the most popular edible tree nuts are almonds, hazelnuts, walnuts, pistachios, and cashews. Other favorites include pecans, macadamia, and Brazil nuts. And then there’s the peanut: even though it grows from the ground rather than on a tree and is technically a legume, its nutrient profile is considerably similar to tree nuts.

What Makes Nuts Good for Health?

Nuts are low in carbohydrates and high in vegetable protein, fiber, magnesium, antioxidants, vitamins, and minerals. They are low in saturated fat and a rich source of ‘healthy’ fats, mono- and polyunsaturated fatty acids (MUFAs and PUFAs). Studies show that nuts . . .

• protect the heart, helping reduce risk for cardiovascular disease
• support cellular defenses against free radicals that damage cells and are implicated in chronic disease
• balance insulin levels, which relates to lower risk for Type 2 Diabetes
• support healthy brain tissue
• reduce inflammation
• help maintain healthy cholesterol level
• help maintain a healthy body weight

Epidemiological studies show regular consumption of nuts is linked to lower risk of all-cause mortality. High nut intake is associated with better overall cognition at older ages. In particular, walnuts are high in an essential fatty acid, named Omega-3 fatty acid, important to brain function. Pistachio nuts have been associated with significant gamma brain wave activity, critical for cognitive processing, memory, learning and perception.

It’s clear that tree nuts make an indispensable contribution to a well-balanced diet for omnivores and vegetarians alike. So, find a nut you love and make it part of your daily diet.

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Healthy Gut, Healthy Body: What You Need to Know

The human body is home to over 100 trillion microorganisms, the majority of which are found in the gastrointestinal tract (“gut”). Taken as a whole, this community of microorganisms, their genes and the functions they encode, are referred to as the microbiome.

During the past two decades, research has revealed significant associations between the gut microbiome and conditions such as cardiovascular disease, obesity, diabetes, inflammatory bowel disease (IBD), irritable bowel syndrome (IBS), Crohn’s Disease, psoriasis, and cancer. Recent research is also striving to understand the correlation between the microbiome and Alzheimer’s Disease, autoimmune conditions, and various inflammatory responses. Because of the highly individualized make-up of each person’s microbiome, researchers are exploring how nutrition and other factors influence the gut microbiome and how imbalances can be corrected with lifestyle interventions.

Disruption to the delicate balance in the microbiome can be caused by many factors, such as

• age (microbiome composition changes throughout the lifespan)
• dietary habits and quality of our food
• history of illness, existing chronic health conditions or autoimmune conditions
• imbalance in stomach acid production
• frequency of use of certain prescription medications including antibiotics
• lifestyle factors: smoking (including e-cigarettes), use of alcohol or recreational drugs
• high stress level
• exposure to toxins in the environment (e.g., work conditions, atmosphere)

While research reveals a link between lifestyle factors, the microbiome, and the health of our system, there is a great deal more to be discovered. For example, scientists want to better identify which bacteria in the microbiome are most implicated in specific diseases. They also want to understand whether an imbalance is the cause for the disease, or the result of the disease, or both.

One thing that is clear: Failure to take care of ourselves disrupts the microbiome, which then creates a cycle of imbalance that manifests in symptoms of illness (in the gut and in other organs). Some of these include:

• poor absorption of nutrients (tested by a physician)
• bad breath (halitosis)
• recurrent upset stomach, nausea, or bloating
• persistent constipation or diarrhea
• difficulty urinating
• vaginal or anal itching or discharge
• rash or redness
• fatigue
• trouble concentrating
• changes in mood

Unless the microbiome is brought back into balance, symptoms of illness will persist and quality of life diminishes. Even if you have been ill, or not kind to your body with a healthy lifestyle, there is good news: Healthy dietary changes and nutritional supplements can rebalance the microbiome, strengthening immunity and reducing inflammation throughout the body. Here are a few tips to help rebalance your gut:

Eat a whole foods diet. In particular, the high-fiber, nutrient-rich foods in the Mediterranean Diet has been shown to protect the integrity of the gut microbiome.

Eat more fermented foods. Fermentation is a process for preserving food that can improve digestibility. Fermented foods contain bacteria that are an important source of nutrients and health-promoting bacteria for the gut.

Take a prebiotic/probiotic supplement. Prebiotics are a type of fiber that the human body cannot digest. They serve as fuel for probiotics, which are tiny living microorganisms, (bacteria and yeast). Both prebiotics and probiotics support the body in building and maintaining a healthy gut. To ensure the right combination and proper absorption, prebiotic – probiotic regiment needs to be prescribed by your physician.

If you’ve had ongoing problems with gastrointestinal symptoms, it’s time to see a health practitioner rather than trying to treat the gut on your own. Since the microbiome is unique to each person, you need a personalized approach to rebalancing, which can be provided in consultation with a holistic medical practitioner.

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