Brazil Nuts

Main Benefits: One of the best providers of selenium, an antioxidant that's great for your immune system. Just one Brazil nut will provide your body with its entire daily recommended amount of this helpful mineral. They are one of the best nuts for men to eat, as they have been shown to help protect against prostate cancer. They can also help boost fertility. Rich in vitamin E, which helps support cell membranes and protects the skin from harmful free radicals. They provide gluten-free protein, and often form a key part of gluten-free recipes. They offer an instant source of energy due to their fat content, and remain the staple dietary energy giver used by many Amazonian tribes to this day. They are great for active people looking for a boost before (or during) a work out, long hike or run. A Word of Caution: They are one of the higher calorie nuts, and contain 190 calories per 1oz (28 grams), so should be consumed in moderation, especially by less active people. Although most of the fat found in Brazils is 'friendly', they contain a higher level of saturated fat than other nuts. Know Your Quantities: 6-8 Brazil Nuts = 1oz (28 grams) approximately.  Peanuts   Main Benefits: Peanuts (biologically a legume, but they look like a nut and are treated like a nut) are fantastic for the brain because they are high in folate. Folate has been shown to be essential for brain development, and can help protect you from cognitive decline. They are packed with other b-complex vitamins like riboflavin, niacin, thiamin and vitamin B-6, which provide a whole range of benefits for your heart, cholesterol, energy levels, stress relief and red blood cell production. They're an excellent source of resveratrol, another great antioxidant that has been found to protect the body against cancers, heart disease, Alzheimers and reduce the risk of a stroke. They're in zinc, copper and iron, all essential minerals for your blood, bones, immune system and metabolism. A Word of Caution: Although they are packed with friendly fats, they are still high in calories so you shouldn't eat handful after handful. Peanuts are often sold when shelled and salted, which tempers some of their benefits. Try to buy them in a pure form, and shell them yourself at home. Know Your Quantities: 28 peanuts = 1oz (28g) approximately     Walnuts Main Benefits: All nuts contain heart healthy fats, but walnuts may just be the very best for your heart. They contain very high amounts of a fatty acid called ALA, which can help regulate your heart rate and stop it from 'quivering'. A 2006 study found walnuts to be as effective as olive oil in reducing inflammation and oxidation in the arteries after you eat fatty meat. They're packed with omega-3, 6 and 9 fatty acids, especially omega-3, which helps protect neural cells and keeps the nerves in the brain working sharply. They're rich in friendly fats, which can help lower cholesterol and reduce the risk of heart problems. A Word of Caution: Cooking walnuts diminishes the majority of their wide ranging benefits, so you should try to eat them raw, or only add them to a meal towards the end of the cooking process. Know Your Quantities: 14 halves of walnuts = 1oz (28g) approximately.   Almonds Main Benefits: The best source of protein of all the types of nut available. Protein supports a huge range of functions within the body, and the protein contained within almonds is gluten-free as well. 70% of their fat content is the healthiest, mono-saturated type of fat you can consume. That's a great means of giving yourself energy, the healthy way! Along with Brazils, they are the richest sources of oleic acid you can find - important for protection against heart disease. They're a rich source of many other vitamins and minerals, and especially calcium - the essential mineral for healthy teeth and bones. A Word of Caution: Almonds are quite hard to digest in their raw state, so it's easy to get indigestion after eating them. Soak them in milk overnight before consuming them to reduce this problem. Know Your Quantities: 20-24 almonds = 1oz (28g) approximately.     Cashew Nuts Main Benefits: Cashews contain a number of nutrients that encourage good skin health, and support the formation of collagen to keep the skin supple and youthful. They're one of the most abundant sources of numerous minerals, including copper, magnesium and calcium, so they are great for general bone health. They're a rich source of soluble dietary fiber, that can aid digestion and support energy levels. Like other nuts, they're a rich source of heart-friendly, monosaturated fats. A Word of Caution: Having one of the highest calorie counts, cashews can be fattening if eaten excessively. This is particularly true if they are consumed as part of Chinese or Indian meals, where other ingredients can outweigh the benefits of cashews. Know Your Quantities: 16-18 nuts = 1oz of cashews approximately.