Reduce your mortality risk by 25%

One more donut away from disaster.

Nuts can be a game-changer for your health - or a hidden problem. The difference is in how you eat them.

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A meta-analysis of 18 prospective studies concluded that high nut consumption was associated with a 19% reduced risk of all-cause mortality, 25% reduced cardiovascular disease mortality, and 24% reduced coronary heart disease mortality.

Nuts are a tasty snack and a powerful source of healthy fats, proteins, and micronutrients.

Beneficial properties of nuts.

Rich in omega-3 and monounsaturated fats that support heart health.
High protein and fiber content for satiety and stable energy levels.
Magnesium, zinc, and vitamin E for brain function, immunity, and skin health.

Consume properly.

The recommended amount is 20-30g per day (approximately a handful)
Soak them before eating for better absorption.
Don't roast them – heat treatment destroys healthy fats.

• Roasting raises the potential for forming a carcinogen called Acrylamide when fried or roasted at temperatures above 250 degrees F (121 degrees C) for long cooking times.

• Most vegetable oils are unhealthy and contain an overabundance of omega-6 fats. In addition, some vegetable oils used to fry nuts, such as canola oil, are genetically engineered (GE).

• Vegetable oils heated to high temperatures can easily oxidize, promoting the formation of disease-causing free radicals.

• Nuts roasted at high temperatures may contain fewer antioxidants, vitamins, and other nutrients. In addition, high heat may damage the healthy fats in some nuts.

When can nuts be harmful?

In cases of allergies or digestive problems.
When consumed excessively – they are very high in calories.

Include nuts in your diet, but don't forget about balance!

Our top 3 nuts 👇

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Walnuts.

• Walnuts also contain vitamins B, C and E.

• A 1-ounce serving provides rich stores of magnesium, phosphorus and potassium.

• Leaders in omega-3 fatty acid content, which is beneficial for heart and brain health.

• It contains antioxidants that support cell health and slow down aging processes.

• Improve cognitive functions, support the immune system, and help lower "bad" cholesterol levels.

• A diet rich in walnuts and other nuts has been shown to support heart health, mainly due to the amino acid l-arginine.

• Approximately 90 percent of the phenols — including flavonoids, phenolic acids and tannins — found in walnuts reside in its skin.

• Eating a handful of walnuts daily reduces blood pressure and lowers your risk of cardiovascular disease. Walnuts have also been shown to slow tumor growth in animals.

• If you are a man eating a Western-style diet, studies suggest consuming higher levels of polyunsaturated fatty acids (PUFAs), which are found in walnuts, may increase your sperm quality

• Consuming walnuts is thought to improve your brain function and cognition.

• Walnut intake has been shown to increase levels of three beneficial gut bacteria — Clostridium, Faecalibacterium and Roseburia — which produce a metabolic byproduct called butyrate that is believed to improve colon health.

• Consuming walnuts may slash your risk of developing Type 2 diabetes in half, as compared to people who do not eat nuts.

Macadamia.

• Raw macadamia nuts contain high amounts of B vitamins, magnesium, manganese, phosphorus and potassium. Just one serving of macadamias provides 58 percent of your dietary requirement for manganese and 23 percent of the recommended daily value of vitamin B1.

• 60% of the fatty acid in macadamias is the monounsaturated fatty acid (MUFA) oleic acid. Olives are well-known for containing healthy amounts of oleic acid, and macadamia nuts have about the same level.

• Compared to other tree nuts, macadamias boast the best omega-3 to omega-6 ratio and are a healthier choice, especially for those trying to avoid inflammation.

• Macadamia nuts have been shown to optimize your total and low-density lipoprotein (LDL) cholesterol, apolipoprotein B (ApoB) and triglycerides.

• Macadamias contain flavonoids that help prevent cell damage and protect your body from environmental toxins. Once ingested, these flavonoids are converted into antioxidants, destroying free radicals and protecting you from diseases like cancer.

Pecans.

• A source of vitamins A and E, and folate.

• Raw pecans contain good amounts of vitamin E and B vitamins, particularly thiamin (B1).

• A one-ounce serving provides 64 percent of your daily manganese value, 17 percent of your copper needs, and 9 percent of your daily magnesium and zinc needs.

• Helpful for skin, eyesight and hormonal balance.

• They support heart health, improve digestion, and have antibacterial properties.

• Pecans contain antioxidant power due to vitamin E and phytochemicals like lutein and zeaxanthin, which neutralize free radicals and protect your body from infections and diseases, including cancer.

• Another phytochemical contributing to the antioxidant activity of pecans is ellagic acid, which helps prevent carcinogenic compounds from binding to your DNA and proliferating.

• Pecans are packed with fatty acids like oleic acid, which is great for weight control.

• The plant sterols in pecans offer cholesterol-optimizing properties.

• The high amount of thiamin in pecans helps cells convert carbohydrates into energy and supports heart, muscle, and nervous system functions.

• The magnesium in pecans reduces the presence of C-reactive protein and interleukin-6 and protects against widespread inflammation within your body.

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Warm regards,
Kos and Helen.