The Best Type Of Nuts For Snacking, Depending On Your Health Goals
What are the neuro-protective benefits of walnuts in relation to Alzheimer’s disease and cognitive decline?
Walnuts have been found to have potential neuro-protective benefits in relation to Alzheimer's disease and cognitive decline due to their rich content of antioxidants and anti-inflammatory fats. Amyloid plaques, found in the brain of individuals diagnosed with Alzheimer's disease, are known to increase oxidative damage to neurons and promote inflammation. The anti-inflammatory properties of walnuts can help reduce this inflammation, while their antioxidants can help combat the oxidative damage caused by the amyloid plaques6. Furthermore, walnuts are a good source of omega-3 fatty acids, which have been associated with a reduced risk of cognitive decline and improved brain health.
How can consuming just two Brazil nuts a day meet an individual's daily selenium needs?
Consuming just two Brazil nuts a day can meet an individual's daily selenium needs due to their remarkably high selenium content. Brazil nuts grow on trees in the Amazon rainforest and are known for being one of the richest sources of selenium in the food world. Selenium is an essential trace mineral that plays a crucial role in various bodily functions, including DNA synthesis, healthy sperm function, and protecting the body against oxidative damage and infections3.
The high selenium content in Brazil nuts can be attributed to the soil in which they grow. The Amazon rainforest's soil is rich in selenium, allowing the nuts to absorb and store large amounts of this essential mineral. Just one Brazil nut contains around 96 micrograms of selenium, which is almost twice the daily recommended intake for adults (55 micrograms per day).
By consuming just two Brazil nuts a day, a person can easily meet, and even exceed, their daily selenium requirements. This is because the selenium found in Brazil nuts is in the form of selenocysteine, an amino acid that is more easily absorbed by the human body compared to inorganic forms of selenium, such as selenite and selenate.
However, it is important to be cautious about overconsumption of Brazil nuts due to their high selenium content. Eating too many Brazil nuts can lead to selenium toxicity, which can cause symptoms such as nausea, hair loss, nail discoloration, skin rashes, and fatigue2. The safe upper limit of selenium intake for adults is 400 micrograms per day, so it is recommended to consume no more than four Brazil nuts daily to avoid potential health risks.
Why are sunflower seeds considered a good option for those trying to lose weight?
Sunflower seeds are considered a good option for those trying to lose weight due to their high nutritional value and potential to aid in weight loss. They are rich in protein, healthy fats, and fiber, all of which can support weight loss efforts. Protein and fiber are particularly filling, which can help control appetite and reduce overall calorie intake. Additionally, sunflower seeds are a good source of important vitamins and minerals, such as vitamin E, magnesium, and selenium3. However, it is important to consume them in moderation, as they are calorie-dense. A 1-ounce serving of shelled, dry-roasted sunflower seeds contains around 165 calories, so portion control is key.