8 Reasons to Go Nuts
1. Nuts are great for your brain health
Nuts are “food for thought”, speaking not figuratively but literally. Your diet affects your brain health. Big time! In the paper “Lower brain and blood nutrient status in Alzheimer’s disease”, published in 2017, a group of scientists from the Netherlands stated: “The current data show that patients with Alzheimer’s disease have lower levels of choline, vitamin B12, folate, vitamin C, and vitamin E. Directionally, brain nutrient status appears to parallel the lower circulatory nutrient status.”
Researchers from the University of Barcelona found that people had higher levels of serotonin metabolites after nut consumption.
By adding a small handful of nuts to your daily menu, you can boost your brain health, stabilize your mood, improve your focus, memory, and ability to learn.
Nutrients essential for your brain health
Amino acids from proteins are building blocks for brain chemicals known as neurotransmitters that enable brain cells to communicate with each other including dopamine, serotonin, acetylcholine, norepinephrine, and endorphins.
is crucial for dopamine and serotonin production.
strengthens memory and concentration while preventing Alzheimer’s disease.
are powerful antioxidants that fight free radicals preventing brain cell from oxidative
is the brain “master mineral” because it is involved in hundreds of biochemical reactions in the brain.
is a core component of ATP
increase “happy hormones” production. Those minerals have been scientifically proven to prevent depression and anxiety.
Top 3 nuts for your brain health
CASHEWS are rich in: riboflavin (vitamin B2) – 28%DV, vitamin E – 58%DV, copper – 37%DV, iron – 17%DV, magnesium – 25%DV, manganese – 31%DV, phosphorus – 28%DV, zinc – 20%DV
BRAZIL NUTS are phenomenally rich in selenium – 770%DV and excellent in, thiamine (vitamin B1) – 19%DV, magnesium – 35%DV, and phosphorus – 35%DV
PISTACHIOS are the best source of vitamin B6 – 43%DV, thiamine (vitamin B1) – 25%DV, manganese – 65%DV, and phosphorus – 23%DV
2. Nuts are good for weight loss
Contrary to the popular belief, nuts are not “fattening” if eaten in moderation. As reported in The Epoch Times (April 17, 2015), nuts can help you to reduce your risk of obesity. Purdue University’s Professor of Foods and Nutrition, Dr. Richard Mattes claims that nuts can actually suppress both the appetite and the brain’s desire for food, which can lead people to overeat even when they are full.
They are rich in dietary fiber that contributes to the sensation of feeling full for longer, despite eating only a small amount. Numerous studies state that adding healthy amounts of nuts to your diet can help you to maintain your ideal weight over time.
The mono-unsaturated fats and proteins satisfy the appetite and prevent over-eating. Published in 2006 in the “American Chemical Society”, the study “Korean pine nut may offer help for obesity” has shown that pine nuts are rich in pinolenic acid that curbs appetite. The acid causes the triggering of two hunger suppressants that provide a sense of fullness. The highest percentage of pinolenic acid is found in Siberian pine nuts.
Top 3 nuts for weight loss to stay sane and slim
ALMONDS are packed with: (vitamin B2) – 28%DV, vitamin E – 58%DV, magnesium – 24%DV, manganese – 35%DV, phosphorus – 23%DV
CASHEWS are rich in: riboflavin (vitamin B2) – 28%DV, vitamin E – 58%DV, copper – 37%DV, iron – 17%DV, magnesium – 25%DV, manganese – 31%DV, phosphorus – 28%DV, zinc – 20%DV
PINE NUTS are excellent in vitamin E – 58%DV and very good in vitamin K – 17%DV, copper – 22%DV, iron – 17%DV, magnesium – 24%DV, manganese – 140%DV, phosphorus – 27%DV, zinc – 25%DV
3. Nuts are loaded with vitamins B and E
Eating nuts on a regular basis you can enjoy all the health benefits that these vitamins provide.
Thiamine (Vitamin B1) is needed for the metabolism of sugars and amino acids, for keeping the nervous system healthy, and for improving memory and concentration.
Riboflavin (Vitamin B2) is required by the body for cellular respiration.
Niacin (Vitamin B3) supports the functions of the nervous and digestive system.
Pyridoxine (Vitamin B6) can help the body manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety.
Folic Acid (Vitamin B9) is needed for energy.
Vitamin E is a fat-soluble antioxidant that acts as a free radical scavenger that has significant anti-inflammatory effects and might reduce the risk of colon cancer.
Top 3 nuts for vitamin boost
ALMONDS have phenomenal contents of vitamin E – 26mg/100g, 175%DV or 9mg/oz, 58%DV! They are excellent in riboflavin (vitamin B2): 0.3mg/oz – 28% DV!
HAZELNUTS have 7 essential vitamins at significant amounts! They are a powerhouse of group-B vitamins: B1 – 0.2mg/oz, 19%DV; B5 – 0.3mg/oz, 6%DV; B6 – 0.2mg/oz, 14%DV; B9 – 38mcg/oz, 9%DV and smaller amounts of B2 and B3. The nuts are very rich in vitamin E: 5mg/oz, 33%DV!
CASHEWS have 6 vitamins of B vitamins: B1 – 0.1mg/oz, 12%DV; vitamin B2 – 0.3mg/oz, 28%DV; vitamin B3 – 1mg/oz, 8%DV; vitamin B5 – 0.3mg/oz, 6%DV; vitamin B6 – 0.1mg/oz, 10%DV; vitamin B9 – 17mcg/oz, 5%DV. They are extremely rich in vitamin E – 9mg/oz, 58%DV!
4. Nuts are great for healthy men’s sex life
Nuts are the safest and most effective choice in men’s health care. It usually enhances many life functions besides the specific condition for which they are being taken.
Nutrients essential for healthy men’s sex life
Zinc is especially important for the men’s health. About 2-4 grams of zinc are distributed throughout the human body with the highest concentrations in the prostate. Semen is particularly rich in zinc, a key factor in prostate gland function and reproductive organ growth. Zinc helps improve sex drive, testosterone and sperm production and prostate health.
Selenium may reduce the risk of prostate cancer, increase testosterone and sperm production, libido and sperm motility. In the paper “Selenium Exposure and Cancer Risk” published in 2016 in PubMed, it is stated that high serum/plasma selenium had the efficacy on cancer prevention. It has been attributed to selenium’s ability to reduce DNA damage and oxidative stress, boost the immune system and destroy cancer cells. It’s important to note that this effect was only associated with selenium obtained through foods, not supplements.
Magnesium calms down the nerves helping to regulate nerve and muscle tone. It keeps the nerves relaxed.
Plant sterols: Cashews contain a fair amount of beta-sitosterol (one of several plant sterols with chemical structures similar to that of cholesterol). It is being studied for its potential to reduce benign prostatic hyperplasia and blood cholesterol levels.
Top 3 nuts for healthy men’s sex life
BRAZIL NUTS are good for selenium – 770%DV (SUPER RICH), thiamine (vitamin B1) – 19%DV, magnesium – 35%DV, manganese – 25%DV, phosphorus – 35%DV
CASHEWS are good for riboflavin (vitamin B2) – 28%DV, vitamin E – 58%DV, copper – 37%DV, iron – 17%DV, magnesium – 25%DV, manganese – 31%DV, phosphorus – 28%DV, zinc – 20%DV
PISTACHIOS are good for thiamine (vitamin B1) – 25%DV, vitamin B6 – 43%DV, manganese – 65%DV, phosphorus – 23%DV
5. Nuts are vegan superfood
The nutrients of concern for vegans are: proteins, omega-3 fatty acids, cholesterol, iron, zinc, calcium, and vitamin B12. All vegans need to plan the composition of their nutrition with due care. Adding various kinds of nutrient-dense nuts makes a significant contribution to a vegan diet because each kind of them offers different dietary benefits to meet requirements for important nutrients – apart from vitamin B12.
6. Nuts increase production of “happy hormones”
Eating nuts can make you happier. Don’t believe it? It won’t hurt to try!
Food is directly linked to your brain which creates your “state of happiness”. There are four major “hormones of happiness” – DOSE: Dopamine, Oxytocin, Serotonin, and Endorphins.
A “happy handful” of nuts is an easy and delicious way to shape up and feel fantastic.
Top 3 nuts for happier you
- BRAZIL NUTS
- CASHEWS
- PISTACHIOS
7. Nuts are diabetes friendly
Nuts have a very low Glycemic Index (GI) which makes them frequently recommended for people with insulin resistance such as Type 2 diabetes.
The glycemic index represents the rise in a person’s blood sugar level two hours after consumption of the food. The glycemic effect of foods depends on a number of factors, the major of them are
- the type of carbohydrate and its amount
- the fatty acids profile
- the protein content
The glycemic index for all nuts is very low (typically between 0-20) due to the fact that nuts contain very small amounts of carbohydrates.
8. Nuts are rich in anti-stress nutrients
Nuts are especially rich in anti-stress nutrients: group-B vitamins, magnesium, zinc, and selenium. A small handful of them will put you back on track.
Top 3 nuts to reduce stress
- BRAZIL NUTS
- CASHEWS
- PISTACHIOS
How many nuts should you eat per day?
The U.S. Food and Drug Administration recommends 1.5oz of nuts a day (or about 42 grams, or roughly 1/3 cup), which is equal to a small handful.
A handful of nuts corresponds to a standard serving size and is approximately equal to:
- 24 shelled almonds
- 14 shelled walnut halves
- 16 cashews
- 20 hazelnuts
- 15 macadamias
- 15 pecans
- 28 peanuts
- 2 tablespoons of pine nuts
- 45 pistachio kernels
- 7 Brazil nuts kernels
- 3 tablespoons of seeds (sunflowers seeds, pumpkin seeds, chia seeds, flax seeds, sesame seeds
- mixed nuts: about two of each of the ten nut varieties
- Values and percentages are based on the USDA Nutrient Database https://ndb.nal.usda.gov/ndb/search/list
- Percent Daily Value (%DV) per 30g (or about 1 ounce)
