Nuts may lower the risk cancer and cardiovascular disease. In addition to their nutrients listed below, nuts are excellent source of the cardio-protective amino acid, arginine, and also offer B vitamins.
What’s in them?
Alpha-linolenic acid. Found in walnuts, this omega-3 fat may alleviate arthritis and lower risk for heart attack and stroke.
Ellagic acid. Walnuts are especially good source of this antioxidant compound, which may inhibit the growth of cancer cells.
Plant sterols. Especially rich in pistachios, plant sterols help defend against certain forms of cancer.
Potassium. High in pistachios (1 ounce provides 10% of a daily value), potassium may lower blood pressure and stroke risk.
Saponins. These cancer-fighting phytochemicals may boost immunity and promote healthy levels of blood sugar cholesterol.
Selenium. Brazil nuts are an extraordinaryly rich source of this powerful antioxidant, which helps to prevent cancer, certain eye disorders, and heart disease.
Vitamin E. Nuts are one of the best food sources of this antioxidant vitamin, which may help to prevent cardiovascular disease and cataracts.
Maximizing the Benefits
Refrigerate or freeze nuts to prevent their oil from going rancid. To enhance the flavor of nuts , toast them in the oven for 5 or 10 minutes or until fragrant.
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