Health Nut - Everything You Need To Know About Nuts And Nut Butters (Part 2) - Walnuts, Cashew Nuts, Brazil Nuts

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Walnuts

Walnuts are considered to be a super-nut as they contain antioxidants that help protect our bodies against cellular damage, which is often associated with heart disease, cancer or premature ageing. Walnuts are also naturally high in omega-3 fatty acids, particularly alpha linolenic acid, which helps to reduce inflammation and rebalance our omega 3:6 ratios.

Walnuts
Walnuts

Walnuts are also a good source of fibre, which means they help to promote satiety. As walnuts contain the hormone melatonin they also help to promote healthy sleep. Biotin, a vitamin known to strengthen hair, reduce hair loss and improve hair growth, can also be found in walnuts.

Cashew Nuts

These nuts are particularly rich in iron and zinc – iron helps deliver oxygen to all of our cells, which prevents anaemia, while zinc is critical to our immune system and eyesight. Cashew nuts also contain healthy monounsaturated fats, which means they can help to promote cardiovascular health. They’re also rich in antioxidants, which eliminate free radicals that may cause some cancers.

Cashew Nuts
Cashew Nuts

High in copper these nuts also aid energy production, and improve flexibility in blood vessels, bones and joints. However, these nuts have a high energy density due to the overall carbohydrate content. “It is not a super-nut either as the nutritional value is lower than the other super-nuts, so these nuts should be consumed in moderation,” explains Ballenden.

Brazil Nuts

Just one Brazil nut packs more than 100% of our daily recommended intake of the phytosterol selenium, which could help prevent certain cancers, including bone, prostate and breast cancer, due to its enzymatic role in the production of specific antioxidants. Selenium also encourages the production of glutathione, another important antioxidant enzyme. As such, selenium is well known for fighting free radicals and boosting our immune systems. Selenium is also essential to thyroid gland function and helps to prevent blood clotting.

Brazil Nuts
Brazil Nuts

These nuts are also particularly rich in palmitoleic acid and oleic acid, which help lower our bad cholesterol and increase good cholesterol levels in the blood. Brazil nuts are also a good source of complete proteins.

 

 
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