Go nuts...

I went nuts years ago...but enough of my mental health! I munch on a handful of Almonds and two Brazil nuts a day...and here's why....

Almond Nuts Health Benefits

Eating almonds in moderation promotes lower cholesterol levels, prevents heart disease and can help with weight loss.

Almonds are a great source of vitamin E, with 25g providing 70 percent of the recommended daily allowance. They also have good amounts of magnesium, potassium, zinc, iron, fibre and are a good source of healthy monounsaturated fat. They contain more calcium than any other nut. They also contain amygdalin, also known as laetrile or vitamin B17, the controversial anti-cancer nutrient.

Heart-healthy

Almonds contain several phytochemicals including beta-sisterol stigmasterol and campesterol which is thought to contribute to a healthy heart. A handful of almonds a day helps reduce the risk of heart disease by lowering LDL, or ‘bad’ blood cholesterol by as much as ten percent.
Their high monounsaturated fat content, a key fat found in many Mediterranean diets, gives them much greater benefits than simply being cholesterol-lowering. Nearly every research study shows those who eat a traditional Mediterranean diet not only have a lower risk of heart disease and cancer, they also live longer.

Weight Loss Aid

For many years almonds were considered ‘fattening’. However, studies, including the Nurses’ Health Study and the Physicians’ Follow-up Study showed those who ate the most nuts tended to have lower body mass indexes. Although almonds are high in fat and calories, eating them in moderation can actually help with weight loss.
One study comparing two groups of dieters eating the same amount of calories found the group eating 500 of their calories from almonds lost more weight. One theory is that almond cell walls may limit the amount of dietary fat available for digestion, or for absorption. Therefore, it is a possibility that a small portion of the calories from almonds may not be completely absorbed by the body. Either way, replacing a given amount of calories in the diet with almonds will not equal the same in weight gain.

High Protein Source

As almonds are high in protein, around 18 percent, and contain virtually no carbohydrates, they are ideal for diabetics, pre-diabetics or anyone with blood sugar issues.

Anti-inflammatory and Anti-spasmodic

In Traditional Chinese Medicine, almonds are considered anti-inflammatory, anti-spasmodic, emollient and are also used as a tonic. They are also known as brain and bone food, probably due to their high calcium content. They help with alkalinizing the blood and relieve chi stagnation in the liver.
In Ayurvedic medicine almonds are used to strengthen ojas and are said to nurture self control and calmness of the mind and nerves.

 

Brazil Nuts Health Benefits

(Recommended daily allowance of one or two only)

Protection against Heart Disease and Cancer

Rich in the mineral selenium, Brazil nuts provide antioxidant protection and can help fight against cancer, heart disease and promote a healthy thyroid .

Like most other nuts, Brazil nuts contain heart healthy monounsaturated fats that can benefit cholesterol levels. However, what really makes them special is their high selenium content. Although not strictly speaking an antioxidant, selenium is an essential component of two important antioxidant enzymes. Selenium also works together with vitamin E, one of the important network antioxidants. Brazil nuts' health benefits include helping to protect against heart disease, cancer and thyroid problems.

Selenium

Selenium is an essential trace element that has been show to help protect against cancer, heart disease and premature ageing (need I say more...I may bathe in it). Although beneficial in small amounts, too much can be toxic. Selenium is not produced by the body so must be obtained through food and water. Along with the antioxidant health benefits of Brazil nuts, other good foods sources include garlic and onions, wheat germ, red grapes, broccoli and egg yolks.

Selenium and Heart Disease

Studies have shown that those who live in areas with high concentrations of selenium in the soil suffer less heart disease. Selenium plays an important antioxidant role in activating the enzymes that detoxify rancid fat in membranes. Secondly, human platelets contain more selenium than any other tissues which suggest that high concentrations of selenium in platelets may help prevent blood clots. Brazil nuts are one of the best sources of selenium, with one ounce containing a whopping 544mcg.

Selenium and Cancer

Although numerous studies link low selenium levels with higher cancer rates, including skin cancer, lung, prostrate and colon cancer, it is unlikely that selenium on its own is responsible. As part of the network antioxidant group, selenium is necessary for the body to make glutathione, which in turn, recycles vitamin C which then recharges vitamin E. By boosting the entire network,  Selenium gives the body the ammunition it needs to fight disease. Eating a few Brazil nuts a day and taking a good antioxidant supplement will ensure maximum health benefits.

I recommend throwing a container of these nuts or just a selection of nuts into your bag, or car or desk drawer (along with your bottle of water) for a quick snack whenever you get a little peckish...

They're better to munch on than that Snickers or Monster Munch :)