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1. Brazil nuts have about 2,500 times as much selenium as any other nut. Selenium is a powerful antioxidant which has been proven to protect against heart disease and cancers like prostate cancer.
2. Brazil nuts' high selenium content also discourages the ageing process and stimulates the immune system. In a study of patients with early Alzheimer?s disease, antioxidants - including selenium - boosted mood and mental performance. Like all nuts, brazil nuts are an excellent source of protein and fiber.
3. Brazil nuts are high in minerals including zinc and magnesium, and contain useful amounts of phosphorous, copper and iron.
Walnuts are unique as one of the most nutrient-dense whole food sources of alpha-linolenic acid (ALA), an essential omega-3 fatty acid. Numerous studies have concluded that omega-3s help reduce the potential for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression. The bottom line is that walnuts contribute nutrients essential to a healthy lifestyle. Eating walnuts is one of the easiest things a person can do to improve their health. Best of all, they taste great and are ideally suited for inclusion in any diet, as part of meals or snacks.
You can get more dietary fiber from a serving of pistachios than a 1/2 cup of broccoli or spinach.
The amount of vitamin B-6 in a one-ounce serving of pistachios is comparable to a standard three-ounce serving of pork or chicken.
While pistachios contain fat, the fat is predominantly monounsaturated, similar to that found in olive oil.
A one-and-a-half ounce handful of almonds is a leading source of vitamin E and magnesium and offers protein, fiber, potassium, calcium, phosphorus and iron. Almonds are also the leading source of monounsaturated fat among America's most consumed nuts. Of the 14 grams of total fat found in one ounce of almonds, about 64 percent is monounsaturated. This 'good' fat plays a role in helping almonds lower harmful cholesterol just as effectively as expensive drugs, according to a recent study published by the American Heart Association.
Researchers suggest vitamin E – a natural antioxidant found in pecans – may provide a key element to neurological protection shown in the study. Antioxidants are nutrients found in foods that help protect against cell damage, and studies have shown, can help fight diseases like Alzheimer’s, Parkinson’s, cancer and heart disease.
Simplify. Instead of being overly concerned with counting calories or measuring portion sizes, think of your diet in terms of color, variety, and freshness. This way it should be easier to make healthy choices. Focus on finding foods you love and easy recipes that incorporate a few fresh ingredients. Gradually, your diet will become healthier and more delicious.Start slow and make changes to your eating habits over time. Trying to make your diet healthy overnight isn’t realistic or smart. Changing everything at once usually leads to cheating or giving up on your new eating plan. Make small steps, like adding a salad (full of different color vegetables) to your diet once a day or switching from butter to olive oil when cooking. As your small changes become habit, you can continue to add more healthy choices to your diet.Every change you make to improve your diet matters. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy, and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts.
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