All About Nuts

By: All About Nuts  11-11-2011
Keywords: Vitamins, Nuts, Magnesium

All About Our Nuts

Nuts are packed with nutrients and vitamins, especially those that have not undergone heat treatment, salting or sugaring. Nuts contain fats that are essential for growth, healthy skin and hair.

The fat in most varieties of nuts is mainly un-saturated. This type of fat is called mono-saturated and is known as a ‘good fat’. Mono-saturated fat does not raise blood pressure or cholesterol levels: these are linked with saturated fat. Nuts have been much talked about and there is a lot of scientific data available. Some scientists believe that certain nuts may protect us against diseases such as cancer. However, research into this theory is ongoing.

Nut Properties

Selenium
Part of the body’s antioxidant defense system (It is said that selenium also has anti-ageing properties)
Iron
Essential for red blood cell function Magnesium
Promotes energy release for bone growth
Phosphorus
Helps build bones and teeth
Zinc
Aids digestion and metabolism
Potassium
Helps regulate body fluid balance
Thiamine
Enhances energy and promotes normal appetite
Calcium
For teeth and bones
Fiber
For healthy digestion
Omega 3
Anti-inflammatory properties
Vitamins
To form blood cells for healthy muscles and tissues. Some aid protein for metabolic absorption. There are many types and all have a different function and help keep us healthy.

Below, in simple terms, are the main properties of nuts (N.B this is not comprehensive as there are too many to list)
Most nuts are high in fibre and cholesterol free.

Brazil nuts
A good source of selenium. Only a few foods have a reliable source - these are: wholegrain, sunflower seeds and seaweed. The Brazil nuts are especially good for the Vegan/Vegetarian diet.
Almonds
Rich in vitamin E and a useful source of calcium and vitamin B2. Also concentrated in protein.
Peanuts
Good source of mono-saturated fat, vitamins, and magnesium. They also contain Oleic Acid which is the healthy part of Olive Oil.
Pecans
Good source of vitamin E, calcium, magnesium, potassium, zinc and fibre.
Hazelnuts
These are said to be good for insomnia and contain nutrients and vitamins that build up energy.
Walnut
A rich source of Omega 3 fatty acids. Omega 3 has been used to reduce the effects of rheumatoid arthritis, itchy and scaly skin.
Cashews
A significant source of iron, magnesium, phosphorus and zinc.
Pistachios
These are lower in fat than other nuts and contain potassium, phosphorous, magnesium and thiamine.

Keywords: Magnesium, Nuts, Vitamins