In “SuperFoods RX,” medical dietitian Steven Pratt identifies nuts and berries as two of the 14 healthiest foods to include in your diet. Nuts are good sources of protein, monounsaturated fats, vitamin E, fiber and folate. Berries contain powerful antioxidants, fiber and vitamin C. Incorporating nuts and berries in a balanced diet offers many nutritional benefits.
Benefits of Fats

Most of the fats in nuts are monounsaturated and polyunsaturated fats. Dr. Jonny Bowden associates these healthy fats with lower risks of developing heart disease, high cholesterol and cancer. Nuts are excellent sources of omega-3 fatty acids. According to Steven Pratt, omega-3s help blood flow freely and prevents clots from forming within arteries. For this reason, the fatty acids in nuts promote a healthy heart and improved circulation.

The top nut sources include peanuts, almonds, walnuts, hazelnuts and pistachios. Nuts contain about 6 g of protein in an oz. Different varieties also provide up to 3 g of dietary fiber. In “The Abs Diet,” the author David Zinczenko claims the combination of protein and fiber satiates your appetite by keeping you feeling full longer. Nuts contain almost no carbohydrates making it a perfect snack for diabetics. A low carbohydrate count has a minimal effect on blood sugar levels and controls hunger pangs.
Considerations

You should exercise portion control when consuming nuts. Although they are very healthy to include in your diet, they are also very high in calories. A 1 oz. portion can contain up to 200 calories. You can easily consume too many nuts and contribute to weight gain. The Reader’s Digest Association suggests one 1 oz. serving a day for health benefits. Avoid smoked and salted nuts that are high in sodium and contribute to high blood pressure.

According to Steven Pratt, your body requires oxygen to carry out metabolic functions. The by-products of the use of oxygen are known as free radicals. Free radicals damage your cells and are linked to cancer, diabetes, arthritis, vision problem and premature aging. Antioxidants are your body’s protection system against damaging free radicals. Berries contain antioxidants such as vitamin C, vitamin E, beta-carotene, polyphenols, carotenoids and selenium.
Types of Berries

There are several varieties of berries available to include in your diet. Blueberries, strawberries, blackberries, cranberries and raspberries are among the most popular. David Zinczenko identifies raspberries as being good sources of flavonoids that help your eyesight, balance, coordination and short-term memory. Blueberries and strawberries contain soluble fiber that keeps you feeling full longer. Steven Pratt says blueberries contain the highest levels of antioxidants. Cranberries are useful in treating urinary tract infections by preventing harmful bacteria from sticking to the lining of the urinary tract.