I thought it might be helpful to have an overview of the nutritional highlights of tree nuts. While this listing is certainly a good quick reference, it only scratches the surface of the plethora of health benefits nuts have to offer.
It may seem that I’m promoting nuts as some sort of miracle food. Not so. I’m just recognizing nuts are one of Mother Nature’s many gems that are packed with goodness, especially when paired with other foods that are nutrient-dense and low in saturated fats.
In the information below there may be some terms that are unfamiliar. Here is a brief explanation:
Arginine –an amino acid that changes into nitric oxide that relaxes blood vessels and permits better blood flow. May help alleviate coronary artery disease like chest pain and clogged arteries (called atherosclerosis).
Phytosterols – natural plant fats found in fruits, vegetables, nuts, and seeds that benefits the body by interfering with the absorption of excess cholesterol
Antioxidants – combination of vitamins, minerals, and enzymes found in plant foods that prevents our tissues from oxidation that leads to degenerative diseases like cancer and heart disease
Tryptophan – an essential amino acid the body can’t manufacture and must get from food. Necessary for normal growth in infants and for nitrogen balance in adults. Used by the body to help make niacin and serotonin. Serotonin thought to produce healthy sleep and a stable mood
Folate – also known as folic acid or folacin, a form of the water-soluble Vitamin B9. Occurs naturally in food and can also be taken as a supplement. Helps prevent neural tube birth defects.
ALMONDS
• Lower cholesterol, especially LDL (bad cholesterol)• Decrease risk for coronary heart disease
• Lower risk for diabetes
• Promote weight control
• Good source of phytosterols
• Excellent source of arginine
• High in protein,
• High in monounsaturated fats
• High in minerals: calcium, iron, zinc, potassium,
• High in vitamin E.
• High in arginine
• Packed with antioxidants
BRAZIL NUTS
• Provide powerful antioxidants• Highest level of selenium of all nuts
• High in beneficial mono- and polyunsaturated fats
• High in protein
• High in minerals: calcium, copper, iron, potassium, and zinc
• Source of arginine
CASHEWS
• Source of arginine• High in beneficial monounsaturated fat
• High in protein
• High in minerals: copper, potassium
• High in folate
• Help to lower cholesterol and decrease risk for coronary heart disease
• Contain the highest levels of zinc of any nut
• Excellent source of phytosterols
CHESTNUTS
• Super low in fats, especially saturated fat• High in B vitamins, good level of folate
• The only nut to contain healthy level of vitamin C
• Promote weight loss
• Protect the heart
• Lower cholesterol
HAZELNUTS
• Contain the highest levels of copper of any nut• Protect the bones and blood vessels
• High in minerals: calcium, potassium, zinc
• High in folate
• Lower cholesterol, especially LDL cholesterol
• High in heart-protective vitamin E
• High in fiber
• Good source of phytosterols
• Loaded with antioxidants
MACADAMIAS
• Highest in beneficial monounsaturated fats• Highest in B vitamins of all nuts
• High in phytosterols
• High in fiber
• Source of arginine
PEANUTS
• High in resveratrol a heart-protective antioxidant• Promote weight loss
• Combat prostate cancer
• Highest in phytosterols
• Lower cholesterol
• Highest in arginine of all nuts
• High in mono- and polyunsaturated fats
• Good source of protein
• High in minerals: calcium, iron, potassium, zinc
• High in B vitamins, especially folate
• High in fiber
PECANS
• Highest in antioxidants of any nut• Good levels of phytosterols
• High in beneficial monounsaturated fat
• High in minerals: manganese, selenium, and zinc
• High in B vitamins and heart-healthy vitamin E
• High in fiber
PINE NUTS
• Excellent source of arginine• High in phytosterols
• Good levels of mono- and polyunsaturated fats to keep cholesterol in check
• Excellent source of protein
• High in vitamin E and B vitamins, especially folate
• High in fiber
PISTACHIOS
• Impressive levels of phytosterols• Packed with antioxidants
• High in beneficial monounsaturated fat.
• Good source of protein, calcium, iron, copper, and zinc.
• High in vitamin E and B vitamins, especially folate
• High in fiber
• Excellent source of arginine
WALNUTS
• Only nut (except butternut) with essential Omega 3 fatty acids• Lower cholesterol
• Combat cancer
• Boost memory
• Lift mood
• Protect against heart disease
• Help to develop more than 3 dozen neuron-transmitters for brain function
• High in tryptophan
• Loaded with antioxidants
• Good source of arginine
• Good source of protein
• Good source of minerals: calcium, copper, iron, zinc
• High in vitamin E and B vitamins, especially folate
• High in fiber
