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| Nuts | |
Nuts are one of nature's richest foods. They have good-quality protein and are even higher in fats (as oils) than the seeds. Because of that, they are more caloric than other vegetable foods (remember, each gram of fat has nine calories, over twice that of protein or carbohydrate), so they are not a food that should be eaten in abundance unless we are trying to gain weight. For vegetarians, nuts may be the most concentrated foods they eat, and their main source of oil. |
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| Almonds | Benefits |
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Almonds are a decent source of calcium. They are also a significant source of magnesium, which contributes to strong bones as well, and they supply a healthy amount of vitamin E. These sweet, versatile nuts have the highest dietary fibre content of any nut or seed, supplying more than 3 grams of fibre per ounce. Like all nuts, almonds are a good source of protein, although they are lacking the essential amino acid, lysine. |
| Brazil | Benefits |
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Brazil nuts, in fact, are chock full of significant nutrients, including protein, fibre, selenium, magnesium, phosphorous, and thiamin (there is also a decent amount of niacin, vitamin E, vitamin B6, calcium, iron, potassium, zinc, and copper). Brazil nuts are also a source of arginine (an amino acid that plays a role in blood clot formation) and flavonoids--important antioxidant compounds believed to be protective against both coronary disease and cancer. |
| Cashew | Benefits |
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Cashew nuts are significant sources of iron, magnesium, phosphorus, zinc and selenium. These nuts are also good sources of protein. |
| Chestnuts | Benefits |
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Chestnuts, are low in fat and calories, chestnuts provide carbohydrates and small amounts of potassium and protein. About six roasted chestnuts will provide 10% of the RDA for thiamin and 15% for vitamins B6 and C. |
| Hazel | Benefits |
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Hazelnuts, are rich in phosphorous, potassium, copper, zinc, magnesium, selenium, dietary fibre, folate, and vitamin E. Hazelnuts are also an excellent source of plant sterols that are believed to play a role in the prevention of certain diseases, including colon cancer and heart disease. |
| Macadamia | Benefits |
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Macadamia nuts contain significant amounts of fibre, B-complex vitamins, small amounts of selenium, calcium, phosphorus, potassium, iron and magnesium. |
| Peanuts | Benefits |
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Peanuts, have more protein than other nuts and the fat content falls in the moderate range for this class of foods. They are a good source of niacin and manganese, and also provide some folate (folic acid), vitamin E, and magnesium. Peanuts are rich in dietary fibre. The latest findings about peanuts show that they contain resveratrol, a phytochemical (also found in red wine and grape juice) that is associated with a lowered risk of heart disease. |
| Pecan | Benefits |
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Pecans, are an important source of ellagic acid. Pecan nuts are a good low fat source of vitamin E and also have anti-cancer effects. They can also lead to lower cholesterol levels. |
| Pistachios | Benefits |
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Pistachios are rich in potassium, phosphorus and magnesium. They are also a good source of vitamin B6 and thiamine. These nuts also have a relatively low calorie value when compared to other nuts and are cholesterol free, high in fibre and low in saturated fat. They are also a very good source of protein. |
| Walnuts | Benefits |
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Walnuts contain omega-3 fatty acids. Fish are the more familiar source of these beneficial fats, but walnuts contain an omega-3 called alpha linolenic acid (ALA). A high intake of ALA is protective against heart disease. Walnuts also offer protein, fibre, magnesium, manganese and copper. In addition, walnuts also contain ellagic acid--a flavonoid, also found in several types of berries, that has been shown to inhibit the growth of cancer cells. |