Grab a Brazil Nut for Weight Loss and Heart Health
The brazil nut is the most acidic nut and contains more fat than almost any other nut. Is that a good reason to avoid it? Not at all. Nuts and seeds are so densely packed in life-sustaining nutrients and so rich in healthy monosaturated fats, they’ve actually been shown to decrease the risk of weight gain and heart disease. 1 Nuts and seeds are an important part of a healthy whole foods diet. The word “nut” comes from the Latin word “nutrient” which means “to nourish.” Any seed with a shell falls into the classification of nuts and all are deeply nourishing foods. Nuts like the brazil nut are packed with vitamins, minerals and protein. Think of nuts as much more than a simple snack food – they can be a critical part of a nourishing meal.
Nuts Pack More Protein than MeatEspecially useful in a vegetarian or vegan diet, most nuts contain as much or more protein than meat or dairy milk. Nuts are richer in minerals and vitamins than animal proteins. And nut protein is easily assimilated and does not create uric acid. A handful of almonds, about ¼ cup, provides more protein than 1 egg. 2All nuts including the brazil nut have high phytosterol content. Health-promoting phytosterols have a structure similar to cholesterol that blocks the production of cholesterol. The fats in nuts are monosaturated, or healthy fats, that our bodies need for optimal functioning and efficient use of nutrients. Nuts are also high in essential fatty acids. They control blood sugar, reduce gallstones and promote a healthy immune system. How to Buy, Store and Use NutsNuts and seeds are dense, concentrated foods that provide energy and build stamina. Because they are such a powerhouse of nutrients, it’s very important to chew nuts well so they digest fully. Some nuts are better digested after soaking overnight. This also activates germination which increases the nutrient density.Because of their high oil content, nut may easily become rancid. Shop for nuts in as close to their original form as possible. In their shell they are the most stable and store for the longest periods. If shelled, buy them whole and if buying from a bulk bin, make sure that they look and smell fresh without funny coloring. Packages of crushed, slivered or broken nuts are already becoming rancid and are the least desirable. The rich oil content also concentrates pesticides, so choose organic nuts whenever possible. Raw nuts and seeds are a better nutritional choice than roasted nuts which are usually laden with added oil and salt. Roasted nuts also lose their freshness more quickly. If you prefer roasted, dry roast your own nuts gently at a low oven temperature, around 150 degrees F, for 10-15 minutes. Store fresh nuts and seeds in a glass jar in the refrigerator or freezer to keep longer and avoid rancidity. Slice, crush or grind immediately before using. Nuts can be added into baked goods, hot cereals, salads, casseroles, and desserts. Or grab a handful of nuts with raisins or dates for a healthy snack! The Protein Packed Brazil Nut The brazil nut comes from the Amazon rainforest. This wild nut grows high up in a huge tree that can reach 150 feet in height with a trunk that reaches 6 feet in diameter. The brazil nut grows inside of a dark brown fruit the size of a man’s head. When the fruit breaks open (usually by falling) there is a coconut-like pod in the center containing 12-24 brazil nuts neatly packed like orange segments.
The dark brown, two inch brazil nut is sweet, creamy and delicate. It has very high oil content, about 70%, and can become rancid very quickly. It is the most acidic of all nuts, but is highly nourishing and makes a very good meat substitute for those detoxing from animal protein. The brazil nut is a good source of the important amino acids methionine and cysteine. The building nature of the brazil nut is great for those doing physical labor or needing to replenish a depleted body. Sweet Almonds for Strength Almonds originated in Africa and Asia but today the majority of them are grown commercially in California. They were brought to the United States by Spanish missionaries in 1843 and have become the most dominant nut in world trade and consumption.
There are two varieties of almonds: sweet and bitter. The sweet is the only one used as an edible nut. The bitter almond is used in cosmetics and as bitter almond oil for flavoring. The almond fruit looks like a small elongated peach and is related to peaches, apricots and cherries. Inside this fruit is the familiar almond shell encasing the edible nut. Almonds are the most alkaline of nuts and are full of protein, vitamin E, magnesium, phosphorus, and potassium. Like the brazil nut, they are a particularly strengthening food and are often prescribed by doctors as a building food for depleted bodies. They also fight cancer with high antioxidant content. The high fiber skins contain beneficial flavonoids that team up with the vitamin E of the nut meat to double the antioxidant punch of either consumed alone.1 Some people however find the skins too astringent and digest almonds better without the skins. Walnuts for Heart Protection and Sleep Walnuts come from a beautiful, long living, ornamental tree that has been cultivated for thousands of years throughout Asia, Europe and America. Throughout history and around the world, walnut trees have been used for food, medicine, shelter, dyes, and lamp oil.
All walnuts – whether the English, Black or White variety – have immense healing properties. They are a tonic for the kidneys, lungs and heart. They are potent with Omega-3 fatty acids and antioxidants. A handful of walnuts, about ¼ cup, contains 90% of the Daily Value for Omega-3. These essential fatty acids protect the heart by lowering cholesterol, preventing high blood pressure, maintaining healthy arteries and lowering the risk of heart disease. Walnuts are also high in a special antioxidant called ellagic acid. This compound is particularly detoxifying – it clears poisonous toxins from the body while boosting the immune system and fending off cancer. Walnuts prevent gallstones and provide a warming, laxative effect for the digestive organs. Finally, walnuts are full of bio-available melatonin which is needed for healthy sleep and to prevent weight gain. This delicate and tasty nut is a powerhouse of healing and prevention – no wonder it has been popular worldwide for centuries! Macadamia Nut for Liver Health The Macadamia nut is indigenous to Australia but the bulk of the world supply now comes from Hawaii. The nut grows in cone-shaped clusters on a small tree.
Like the Brazil nut, the Macadamia nut is very high in fat, 70% of its total content, so it mildews easily. Macadamia nuts rejuvenate the liver and are said to diminish alcohol cravings. Because they are creamy and white, they are a very useful nut for making vegan, sugar-free treats. Blend them up for frosting or use them whole for a tasty snack. Cashews for Healthy Bones Cashew nuts are native to Brazil where the “cashew apple” is a delicacy. The nut adheres to the bottom of the fruit and is encased in a caustic resin that is used in varnishes and insecticides. Because of the processing used to remove the resin, cashews are never sold in the shell and can’t be considered truly raw.
Cashews are high in magnesium which is needed to combine with calcium for healthy bones. They are also high in copper and oleic acid. They are a great detoxifier, provide energy, and lower blood pressure. Use cashews like the macadamia nut for creamy sauces and frostings. Check out our recipe for Carrot Cake with Cashew Frosting. Pumpkin Seeds for Healthy Joints Pumpkin seeds, also known as “pepitas” are the flat, green seeds that come from the pumpkin gourd. If you save them from your own pumpkin they are covered in an edible white casing and can be dried in a low temperature oven or dehydrator.
Pumpkin seeds are high in zinc, omega-3 fatty acids, manganese, magnesium, iron, copper and protein. They have been proven to lower the risk of prostate cancer, lower cholesterol, help arthritis, and act as an overall anti-inflammatory. Use pumpkin seeds in your granola, cereals, baked goods, salads or combined with sunflower seeds in our super healthy Parsley Pesto. Sunflower Seeds for Detox Sunflower seeds are the gift of the beautiful sunflower and have been used for centuries by natives of the Americas. They were thought to originate in Mexico before Spanish explorers brought them back to Europe where they spread country by country.
Sunflower seeds are high in all the nutrients listed for pumpkin seeds, as well as vitamin E and the trace mineral selenium. Both of these contribute to detoxifying the body, reducing inflammation and preventing cancer. Remember to look for raw sunflower seeds, rather than those roasted in oil and salted. Like pumpkin seeds, use sunflower seeds in your granola, cereals, baked goods, salads or combined with sunflower seeds in our super healthy Parsley Pesto. Sesame Seeds for Calcium Sesame seeds are thought to date back to 1600 BC as the oldest condiment known to man. They have been highly valued throughout ancient Europe, India and Asia for their excellent oil which is resistant to rancidity. When made into a paste, they are known as “tahini,” a popular ingredient in Middle Eastern dishes.
Sesame seeds contain all of the nutrients listed for pumpkin seeds plus are rich in calcium, vitamin B1, phosphorus and are exceptionally high in fiber. They protect the liver and the joints. The calcium in sesame seeds as well as their ability to become a creamy paste make them an excellent dairy replacement for detoxing and vegan recipes. Calcium is of course important for our bones, but also to prevent colon cancer, migraines and PMS symptoms. Sesame seeds come in a variety of colors and have a high oil content which is valued for its nutty flavor. Try out our favorite sesame recipe – Lemon Tahini Dressing. 1The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating by George Mateljan 2Whole Foods Companion: A Guide for Adventurous Cooks, Curious Shoppers, and Lovers of Natural Foods by Dianne Onstad
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