October 28 – Strategy 28 –Go Nuts for Prevention
Nuts are a popular snack but most people may not realize that they are a super health food. In fact, nuts are a great natural source of vitamins, minerals, protein, fat, and fiber. The best way to consume nuts are to have them raw and unsalted or with sea salt. I enjoy almond butter on my wholegrain toast or English muffin each morning for breakfast. There are different opinions on which is the healthiest, almond or walnut, but you can’t go wrong with either. One thing on which all experts agree; when it comes to nuts, variety is best.
Almonds are a phytochemical powerhouse. One small serving of almonds contains 12 percent of your daily allowance of protein and no cholesterol. They have as much calcium as milk, and contain magnesium, vitamin E, selenium and lots of fiber. They can even lower cholesterol and almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol, which may help prevent cancer.
Walnuts are extremely good for your heart and brain. Research has found that they contain healthy fatty acids that slow down the growth of breast cancer. Walnuts are one of several nuts that have been recognized by the FDA as having less than 4g of saturated fats per 50g, which makes them a good choice for the prevention of heart disease. They are high in monounsaturated and polyunsaturated fats that lower LDL cholesterol, high in omega 3s that help your brain cells take in nutrients and eliminate waste products, help prevent gallstones, aid in sleep (they havenatural melatonin), and help protect thinning bones.
Pecans have tons of vitamins and minerals like Vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc. Pecans are high in oleic acids. Agreeable to laboratory tests, oleic acid is capable of suppressing the abnormal activities of gene cells that are responsible for triggering breast cancer incidences. They also help lower cholesterol.
Brazil Nuts are a good source of protein, copper, niacin, magnesium, fiber, vitamin E and selenium. Brazil nuts are the richest source of selenium in the diet. Selenium helps control blood sugar and since sugar feeds cancer, eating Brazil nuts is a good cancer inhibitor.
Pine Nuts contain Vitamins A, B, D, E, P and iron. They also provide 70% of your body’s required amino acids.
Cashews are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, they have a high concentration of oleic acid, which is good for your heart. According to Dr. Andrew Saul, one big handful of cashews provides one to two thousand milligrams of tryptophan, which will work as well as prescription antidepressant Prozac.
The misconception that nuts are high in fat and unhealthy is simply false. Nuts roasted in oil are a different than raw, organic nuts. It’s the roasting and excessive salt that is the problem, not the nuts themselves. So when it comes to cancer prevention, it’s OK to go nuts for nuts!
Check out a new video on the Cleveland Clinic Breast Cancer Vaccine:
To see all the tips for prevention, or purchase my book, A Teacher’s Journey…What Breast Cancer Taught Me, go to www.sisters4prevention.com. All proceeds from my book benefit the Pink Vaccine.