Healthy Nuts Research Paper

Over the years as people have started to watch their food intake, nuts have been given a bad name for a food that is high in fat. It's unfortunate because nuts are a high energy, high protein powerhouse food that can provide valuable nutrients.

Brazil Nuts

When it comes to nutrients and minerals that are good for you, Brazil nuts top the list of heart-healthy nuts. They have niacin, copper, vitamin E as well as an important antioxidant called selenium.

Selenium improves the absorption and function of vitamins like C that decrease aging of the skin. It boosts testosterone levels in men and helps protect women against breast cancer.

It fortifies the immune system, too. While nuts can be high in fat, there's a balance to be had with the consumption of these nuts. You'll want to consume between 2 and 4

They reduce the risk of obesity, diabetes, and heart disease. They are great for increased energy and healthy hair and skin.

The monounsaturated and polyunsaturated fatty acids in these nuts will decrease bad cholesterol. Bad LDLs are a direct problem associated with strokes and heart disease. All it takes is a handful of cashews a few times a week to see benefits.

Magnesium helps with metabolism and the balance of fatty acids and proteins in the body. The mineral aids in muscle relaxation while a deficiency can lead to heart disease, osteoporosis and insulin resistance.

Benefits of Cashews

Helps with weight management through metabolism

Lowers cholesterol

Controls the risk of heart disease

These are the top 5 nuts as well as their benefits. It's important that you don't remove them entirely from your diet since they have so many great minerals, antioxidants, vitamins, and protein. Overall, they're a great source of life-enhancing and disease-fighting