What are the health benefits from eating Brazil Nuts?
Nuts were once vilified for their high calorie count but now they are viewed as a health food staple, sought after for their high nutrient content. All nuts are rich in magnesium, potassium, calcium and folic acid as well as being a good dietary source of the anti-ageing vitamin E. However you can have too much of a good thing and due to the high calorific value of nuts it is best to enjoy them in moderation. Try replacing the empty calories ( for example potato crisps or carbonated drinks) you may be consuming by replacing them with a small handful (25g) of nuts. Read on and discover which nuts have the most health benefits. Almonds – contain 153 calories per handful (25g). They are richer in calcium than any other nut making them excellent for bone health. Almonds also have a higher fibre content than other nuts which contributes to better elimination of waste products from the body. The vitamin E content plays an important role in skin, both inside and out, helping it to maintain it
Brazil nuts are high in selenium, which is a powerful antioxidant. In addition, brazil nuts provide a complete protein. This makes them a valuable addition to a vegetarian or vegan diet. They are also high in zinc, which is a vital mineral for digestion and metabolism. People with skin conditions such as eczema or psoriasis are often low in zinc, so try adding a few brazil nuts to the diet HOW TO INCLUDE NUTS IN YOUR DIET For some people, it’s easy to grab a handful and eat them throughout the day as a healthy snack. For others, who don’t like them or who are unused to them; why not try one of the following: 1- mix them into yogurt with fruit 2- buy or make nut butters to spread on your favourite toast or use as a dip for crudités 3- grind up into smoothies 4- add to stuffings 5- add to stir fries and salads. 6- Use a good quality, cold pressed oil for salad dressings 7- Try sprouting nuts to increase health benefits further. 7- You can even add them to bread, cakes and biscuits! Nuts
These nuts are extremely nutrient-rich and contain protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Selenium is a powerful antioxidant that works to neutralize dangerous free radicals. A study at the University of Illinois even found that the high amounts of selenium in Brazil nuts may help prevent breast cancer. The key with nuts is simply not to overeat them. They are highly concentrated in both their calories and their nutrients, so you only need a small handful at a time. Eating a variety of nuts appears to be the best way to get all the different benefits each nut has to offer. Sources: http://www.sixwise.com/newsletters/05/06/29/if_you_are_nuts_about_health_try_the_top_6_healthiest_nuts.
