How Healthy Are Nuts? The Brain Benefits Of These Two Nuts Are Numerous

Nut butter, the cousin of peanut butter, has become very popular in the last decade.

The recommended daily protein intake for adults is between 5-6 ounces. For this daily intake, one tablespoon of peanut butter or 1/2 ounce of nuts is equal to one ounce.

Want to increase your daily intake of nuts? You'll gain the following nutrients:

What is the healthiest type of nut?

The majority of nuts contain healthy fats, fiber, and protein. But keep your eyes peeled for two favorites that are nutrient-dense:

Walnuts

Danielle Crumble Smith, a registered dietitian nutritionist, says that walnuts are an excellent source of Omega 3s and help to increase HDL levels.

HDL stands for HDL cholesterol absorbs the cholesterol in the blood, and then brings it to the liver for flushing out the body. High HDL levels are linked to a reduced risk of stroke and heart disease.

Almonds

Almonds contain a lot of vitamin E. This helps to protect our cells from damage caused by free radicals.

Crumble Smith says that the more antioxidants your body has, the better it is able to defend itself.

Nuts, beans, and seeds are all good sources of protein.

Even though almonds are delicious, they don't always feel satisfying in our stomachs. Crumble Smith says that this can lead to overeating nuts or nut butter.

She says that if people are trying to lose weight, they should find a way to include this in a meal. This will allow them to avoid relying solely on nuts or butter to keep them full. You can use it as a healthy source of fat, and enjoy the meal while eating other components.

Try these tips if you want to include more nuts in your diet:

• Add them to your cereal, oatmeal, or yogurt.

• Use them to add crunch to a salad

• Nuts or peanut butter can be added to smoothies

Almonds are not classified as nuts in the strictest botanical sense, but rather as fruit seeds. It is the same for other foods that we classify colloquially as nuts.

Peanut butter is good for you.

Although peanuts are legumes like peas and edamame, they are regarded as nuts by society due to their distinctive taste and name.

Peanut butter is one of the most popular ways to incorporate peanuts into your daily diet. However, peanut butter fans should pay attention to the ingredients labeled on the back. The most popular brands of peanut butter contain sugar and hydrogenated oils to keep the mixture from separating. Natural peanut butter is often made from just two ingredients: peanuts and salt.

Is peanut butter such as Skippy or Jif bad for someone who is relatively healthy but hates natural almond butter? Crumble Smith replies, "No." "But, if you don't care about the natural ingredients (and) prefer to eat them, then it will be healthier for you."

Making your own peanut spread is a simple way to know what you are eating. For Crumble Smith's peanut butter recipe, blend the nuts in a high-powered blender or food processor for several minutes to get a smooth consistency. She adds peanut butter from the store to make it creamier. However, you can also achieve this consistency by blending peanuts in a food processor or high-powered blender for several minutes.

Add salt to the homemade nut butter if desired. Or, experiment with a different flavor by adding some cinnamon.

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Is Brazil nut good for you

According to the National Institutes of Health, selenium is also present in meat, poultry, and eggs, as well as bread, cereals, grains, and dairy products.

Because Brazil nuts are so high in selenium content, eating too many can cause your body to exceed the upper limit and have a variety of side effects. These effects, according to the National Institutes of Health include diarrhea, nausea, and brittle hair or nails. They can also cause skin rashes and irritability.

One Brazil nut has 68-91 micrograms of selenium. Selenium is not allowed in excess for children below 3 years old. The limit for those aged 4-8 years old is 150 micrograms.

Crumble Smith suggests that individuals with hypothyroidism, Hashimotos, or low thyroid function could benefit from eating one or two Brazil nuts per day. Crumble Smith recommends that everyone else have one or two Brazil nuts mixed with other nuts as a snack, but not a regular staple.

Crumble Smith advised: "If you are taking a multivitamin check the amount of selenium in it and assess your intake of selenium-rich foods so you know your baseline intake." Consult your doctor if you are concerned about your diet or health.