Going nutty!

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If you are looking for a simple and effective way to maintain a healthy and beautiful body, eating nuts as part of a balanced diet, will help ensure that you look and feel fabulous. Nuts are full of vitamins and minerals that are key to promoting all-round good health. Best of all, just eating a handful will allow you to enjoy the benefits.

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Almonds: These are considered to be one of the most nutritious of all nuts. Lightly sweet, they can help lower cholesterol, as they contain monounsaturated and polyunsaturated fats, which are the good fats that support weight loss and can also cut the risk of breast cancer. Almonds contain protein, fibre and magnesium, which is a mineral crucial for helping blood and oxygen flow in the body. They are also a great source of vitamin E, a powerful anti-oxidant that supports the immune system, and lucky for us girls, can help reduce the signs of aging, leaving your skin clear and soft.

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Pecans: Soft and chewy, pecans contain oleic acid, which help in reducing cholesterol, and preventing heart disease. For vegetarians, pecans are a great substitute for meat, as they are rich in protein, and help relieve hunger pangs. They also serve as a source of dietary fibre. Pecans contain many of the mood boosting B-vitamins including riboflavin, niacin, folate and thiamine. Eating pecans is also an ideal way to improve bone health, since they contain both calcium and phosphorous. Best of all, there are studies which show that pecans can help support weight loss, by cutting food cravings.

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Walnuts: They are often considered to be the king of the nuts, as researchers in Pennsylvania have suggested that a handful of walnuts contain almost twice as many antioxidants as an equivalent amount of any other commonly eaten nut. Walnuts are also a perfect source of omega-3, which is essential for our bodies to function properly, as it protects the heart and aids brain function. It is also best to eat walnuts with their skin, which contains phytochemicals, or natural chemicals found in plants that ward off diseases such as cancer and heart disease. If you want to keep your hair healthy and shiny, walnuts are the perfect food!

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Brazil nuts: These large and meaty nuts are an excellent source of antioxidants. Brazils are known for their rich selenium content, a mineral that can reduce the risk of prostate and breast cancer. Selenium will also help improve thyroid function, which is crucial for the body's metabolism. Brazil nuts contain vitamin C and zinc, and thus help relieve the effects of cold and flu. As with other nuts, they assist in maintaining a healthy heart and reducing cholesterol levels. Brazil nuts are so densely packed with health giving nutrients, you only need to eat one or two to gain the benefits.

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How to make heavenly gluten and dairy-free brownies: A classic raw food treat, full of health-boosting properties
Ingredients: 300 grams of walnuts or pecans 100 grams of meaty dates such as the Medjool variety 80 grams of cocoa powder 2 tbsp of honey (optional)
Icing: 3 tbsps of coconut oil 2 or 3 tbsp of cocoa powder 1 tbsp of honey
Directions: 1. Place the nuts, dates, cocoa and honey in a food processor 2. Mix to reach a crumb-like mixture, and feel free to add a little more honey to improve consistency, 3. Line a cake tin with cling film, making sure it reaches up the sides of tin. 4. Pour the batter into the cake tin, and place in the fridge for an hour or two to firm. 5. Remove the batter by turning over the cake tin. 6. To make the icing, mix the coconut oil, cocoa powder and honey in a bowl. 7. Spread the icing on the cake, wait for the coating to harden, and feel free to cut the cake into small squares.

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