Certain food can stimulate substances on the body that are responsible for regulating mood. The selenium present in nuts and seafood can help to improve mood, since its lack in the body can cause depression.

Carbohydrates facilitate the entry of larger amount of tryptophan in the brain, where it is transformed into serotonin (a neurotransmitter known as "calming chemical"). The sucrose (simple sugar) present in candies helps to release endorphins, explaining why people in periods of stress tend to eat more candies.

Folic acid is a potent antidepressant, found in green leafy vegetables and some legumes. When this nutrient is reduced in the body can reduce brain levels of serotonin. But it is worth remembering also that large amounts of this nutrient can be toxic. Other foods that contain folic acid are meat and whole grains.

Not to increase the bad mood, avoid excess of caffeine, alcohol and foods containing a lot fat, because stress impairs the functioning of the digestive system.

Information is from the website RG nutri.

Cashew nuts and Brazil nuts are rich in selenium, a mineral that acts on the immune system and prevent diseases such as anemia, premature aging and others. Selenium deficiency causes pancreatic degeneration and a higher tendency to cancer.

A study by the University of Otago in New Zealand, shows that eating two Brazil nuts increase in 65%  the level of selenium in the blood. As for the nuts produced in the North and Northeast of Brazil are even richer, requiring only one a day to get the amount of selenium needed for the body.

According to the nutritionist and researcher at the Laboratory of Minerals of the University of Sao Paulo, Barbara Rita Cardoso, an adult should consume at least 55 micrograms per day of selenium. In a nut you can find from 200 to 400 micrograms, and 400 is the daily limit to be taken per day.

Information is from Abril and Mundo Educação.

Chestnuts

Benefits: Omega-3 fats, which helps to prevent heart disease. They also have selenium, an antioxidant essential for brain function.

Calories: The calorific value on average is 656.0 Kcal per 100 grams.

Nuts

Benefits: These are the richest in vitamin E which has antioxidant and helps in the formation of red blood cells and muscle tissue. It also protects from heart disease. The nuts are sources of potassium and vitamin B.

Calories: On average, nuts have 651.0 Kcal per 100 grams.

Almonds and hazelnuts

Benefits: Almonds are rich in vitamin E. Hazelnuts, besides vitamin E, are also rich in calcium.

Calories: Both have an average of 589.0 Kcal per 100 grams.

Information is from rg nutri website.

Fruits have many nutritional properties and are easy to digest. They present a great source of energy for athletes, because they have carbohydrates, vitamins, minerals and antioxidants.

Can be consumed in its natural state, dried or in preparations such as juices, vitamins, jams and so on. The dried fruits are those that have water withdrawn by industrial processes. Unlike the fresh ones, dried fruits have more concentration of calories, fiber, natural sugar and other ingredients.

Tree nuts such as cashew nuts, almonds, hazelnuts and others, are rich in nutrients, which also helps in sport. Provide good fats that lower cholesterol and act as antioxidants, proteins which are essential for training and muscle recovery.

Information is from the web site rg nutri.

Cashew nut shell is being used in sustainable production of clothing for a textile company called Vicunha. The cashew nut shell helps to generate thermal energy to produce steam to heat the boilers.

By reusing the shells of cashew nuts (2.3 thousand tons of residues per month) for 10 years, the environment is preserved. The residues are not dumped in landfills, preventing that approximately 10 000 tons of carbon dioxide are emitted into the atmosphere per month.

The company has teamed up with global NGO Better Cotton Initiative (BCI), in support of sustainable production of cotton.

Information is from Revista Fator.

Here are some ways to add nuts in a healthy way to your diet:

• Cover cereal with nuts helps to have a more nutritious breakfast.

• Sprinkle cashew nuts, almonds or walnuts on top of yogurt.

• Use fat-free dressings on salads and add nuts.

• Use nuts to replace croutons in salads or soups.

• Bring pasta to life adding chopped nuts.

• Remember that almonds do wonders with everything from chicken to desserts.

• Add nuts to bread, pancakes, waffles, or muffins.

• Mix nuts with light cream cheese for a delicious spread.

• Add nuts to popcorn for a tasty snack.

• Add great flavor to steamed vegetables with a handful of nuts.

• Toast nuts to enhance the flavor. Bake for 5-10 minutes in a 350-degree oven

Be creative and find other ways to use nuts in meals, remembering to use small portions of nuts, because consumption in excess can add more calories to your diet than you need.

Information is from WebMD.

Cashew nuts, Brazil nuts, almonds, walnuts, pistachios, have an important role in diets and can be the difference between making them give good results or not.

Besides delicious and nutritious foods, the fat and fiber from nuts gives a sense of fullness quickly, making diets enjoyable. When a person eats small portions of nuts in a day, doesn´t get very hungry and therefore eat less.

Despite the health benefits, these foods should not be eaten in large quantities. Is recommend eating a small portion a day, because when you add nuts to your diet, you are also adding calories. The ideal is to decrease calories from other foods to avoid weight gain.

Information is from the site WebMD.

Instead of spending money buying chocolate eggs for all family and friends, as thousands do every year, why not give a gift with a personal touch?

Follow the recipe below and prepare a delicious cashew nut candy:

You will need:

- 1 cup of cashew nuts;

- 1 can of condensed milk;

- 1 / 2 cup of seedless raisins;

- 1 tablespoon of butter;

- 300g  of milk chocolate couverture.

The method of preparation is simple:

Beat in a blender the raisins and nuts until obtain a paste. Add the condensed milk and butter and bring it to a low heat.

Stir until loosen the pan (about 10 minutes). Pour the mixture into a greased dish and let it get cold. Make balls and pass the tempered chocolate, rice flakes or other candy of your choice and let it dry.

The recipe is from the website receitinhas.com

Although very healthy and efficient in weight loss, nuts have a lot of calories, so should be consumed in moderation.

According to the American doctor Michael Roizen, author of best sellers and The Real Age and The Real Age Diet, " eating five or six nuts before the meal, you feel full faster and for longer. "

The Brazilian magazine, Boa Forma, offers some tips on how to consume them in day-to-day in a creative and nutritious way.

Breakfast

Mix almonds, walnuts or crushed nuts on yogurt or cereal.

Snacks

They are great for snacking between meals. Don´t exaggerate, put the amount allowed in a little pot and eat during the day.

Meals

Add slivered nuts in salads and soups. Besides nutrients, foods gain flavor and texture.

Appetizers

That way you already know. Pistachios, almonds, peanuts and toasted cashews go well with almost everything. Be careful, grain by grain, don´t exaggerate in the amount.

Nuts are rich in nutrients, have fiber, protein, calcium, iron, potassium, zinc, selenium, vitamin E, folic acid, among others, that are good for health and help maintaining weight.

According to Vanessa Coutinho, coordinator of graduate studies in clinical and sports nutrition at the Universidade Gama Filho, in Rio de Janeiro, a Brazil nut daily supplies the amount of selenium that the body needs. The mineral helps to balance thyroid, avoiding weight changes, prevents tumors, keep the immune system stronger and protects against the action of free radicals.

The zinc present in the cashew-nut and in the Brazil nut helps to assist in the production of white blood cells. Magnesium helps control blood pressure and reduce symptoms of premenstrual syndrome. Potassium helps build muscle and monounsaturated fats present in these foods reduce levels of bad cholesterol and increase good cholesterol, HDL, which is responsible for cleaning up the arteries, keeping away heart diseases.

Although nuts are good for health, is important to moderate because it may end up as fat if eaten in excess. The ideal is to eat nuts instead of other food and not just add them to the diet.

Information is from Brazilian magazine Boa Forma.