Our Health Nut and Registered Dietitian, Molly Morgan, answers our customers’ most pressing health and nutrition questions!

If you’d like Molly to answer one of your questions in a future blog post, please email your question to health@nuts.com. If we feature your question in The Nutty Scoop, we will also send you a pound of your favorite Nuts.com product.

I heard that Brazil Nuts were excellent for prostate problems. Is this true? – Norley

The link between Brazil nut benefits and prostate health likely refers to the high selenium content of Brazil nuts.  Brazil nuts are one of the highest naturally occurring food sources of selenium. Each Brazil nut has about 68 micrograms (mcg) of selenium and in just one ounce there is 544 mcg or about 777% of the Daily Value.

So, how do Brazil nuts promote prostate health? Selenium, a trace mineral, acts in the body in a way that may protect DNA and cells from damage. Additionally, studies link prediagnostic low levels of selenium as a risk for various types of cancer including prostate, lung, and colorectal cancer.  Having 3 Brazil nuts per day would provide your body about204 mcg of selenium per day, which is a level of selenium supplementation found to reduce the overall cancer risk, including prostate cancer.

And remember: food first, supplements second. If you add in a few Brazil nuts per day ensure that you are not taking a selenium supplement, too.  Although selenium toxicity is rare, it can happen. Symptoms can include gastrointestinal distress and nerve damage. Most selenium toxicity has been related to accidental manufacturing errors that led to overdosing of selenium rather than overconsumption of selenium from naturally-occurring sources.

References:

Richards B, et al. Multiplex PCR amplification from the CFTR gene using DNA prepared from buccal brushes/swabs, Hum Mol Genet 1993;2:159–63.

Combs GF, Jr., Clark LC, Turnbull BW. Reduction of cancer risk with an oral supplement of selenium. Biomed Environ Sci 1997;10:227-34. [PubMed abstract]

NIH Dietary Fact Sheet – Selenium: http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

If you’re looking to take your smoothies or juices to the next level, algae powders may be just the thing! Nutrient-rich and packed with protein, chlorella and spirulina are true superfoods. We highly recommend both to give your breakfast a boost!

Chlorella is an emerald green, single-celled freshwater algae that grows naturally in lakes and ponds. We absolutely love it! It’s packed with nearly 10 times the healthy chlorophyll of similar greens like wheat grass, barley and alfalfa. Chlorophyll is a fantastic body cleanser and a natural detoxifying agent.

Our chlorella powder is top-notch, and is at least 60 percent crude protein. It’s also a complete protein. The nutritional benefits of chlorella include healthy doses of iron, calcium, magnesium, potassium, vitamin A, vitamin B12, vitamin C and vitamin E. Best of all, it’s versatile and very easy to work into your diet! Just stir 1 to 2 tsp. of chlorella into juice, smoothies, salad dressing or guacamole.

Spirulina is also a treat for your body. This vivid blue-green algae is grown in freshwater lakes and ponds. Also a complete protein, spirulina’s protein is 85 percent to 95 percent digestible because of its thin cell walls. In fact, spirulina‘s protein is much more digestible than other rich sources of protein such as red meat and soy products.

Spirulina is naturally loaded with iron, calcium, magnesium, potassium, vitamin A, vitamin B12, vitamin C and vitamin E. Though it has a distinct, mild seaweed flavor, you’ll find that 1 to 2 tsp. of spirulina also blends easily into juices, smoothies and dips. We especially like to sprinkle it onto salads!

Chlorella and spirulina are two great algae powders. Check each of the product pages for recipe ideas, additional nutrition information and more!

Pistachios are a fantastic addition to just about any healthy diet, including the Paleo diet and other low-carb diets. We love to snack on pistachios when we need an energy boost. However, pistachios have a lot more to offer than a rich, nutty flavor. These little green nuts are loaded with fantastic nutritional benefits.

A 1-oz. serving of pistachios contains a whopping 49 nuts, which ensures you’ll finish your snack feeling full and satisfied. That same serving contains more than 10 percent of the Daily Value for dietary fiber, vitamin B-6, thiamin, phosphorus and copper.

Pistachio nuts are also rich in phytosterols, which are directly associated with lowering cholesterol levels and offering protection against certain types of cancer. Additionally, they are a fantastic source of potassium and protein. While pistachio nuts are high in fat, they contain heart-healthy monounsaturated fat (similar to olive oil) that makes them a great source of good, plant-based fat.

Pistachios are the perfect snack to munch on the go or at your desk, but we’ve found plenty of other uses for them. They’re delicious in granola and trail mix recipes, and they add a fantastic nuttiness to homemade pesto sauce. Try sprinkling pistachio nuts on your yogurt or ice cream, or even stirring some into your chicken or tuna salad. With more than 30 varieties of pistachios to choose from, Nuts.com offers ample opportunity to find your favorite way to consume this wonder nut!