Nuts are companionable!
You can carry them along with you wherever you go!
There is no need of special containers or carry boxes.
They have long a shelf life. Unlike fruits and vegetables, nuts are not easily perishable!
You can enjoy them whenever you like! wherever you want! Nothing to worry about preparation, in fact, nuts hardly need a kitchen!
Nature's friendly! Almost all the varieties of nuts and seeds we eat come in safe envelopes (shells). There is nothing to worry too much about contamination or handling issues. Just grab healthy-looking nuts of your choice and enjoy!
Health benefits of Cashew nuts
Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers.
They are rich in “heart-friendly” monounsaturated-fatty acids like oleic, and palmitoleic acids. These essential fatty acids help lower harmful LDL-cholesterol while increasing good HDL cholesterol in the blood. Research studies advise that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
Cashew nuts are abundant sources of essential minerals. Minerals, especially manganese, potassium, copper, iron, magnesium, zinc, and selenium are concentrated in these nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and may help prevent deficiency diseases. Selenium is an important micronutrient, which functions as a co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidants in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor for many enzymes that regulate growth and development, gonadal function, digestion, and DNA (nucleic acid) synthesis.
Cashews are also good in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). 100 g nuts provide 0.147 mg or 32% of daily-recommended levels of pyridoxine. Pyridoxine reduces the risk of homocystinuria, and sideroblastic anemia. Niacin helps prevent "pellagra" or dermatitis. Additionally, these vitamins are essential for metabolism of protein, fat, and carbohydrates at the cellular level.
Further, the nuts are also hold a small amount of zea-xanthin, an important pigment flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age-related macular degeneration (ARMD) in the elderly.
Health benefits of sunflower seeds
Delicious, nutty, and crunchy sunflower seeds are widely considered as healthful foods. They are high in energy; 100 g seeds hold about 584 calories. Nonetheless, they are one of the incredible sources of health benefiting nutrients, minerals, antioxidants and vitamins.
Much of their calories come from fatty acids. The seeds are especially rich in poly-unsaturated fatty acidlinoleic acid, which constitute more 50% fatty acids in them. They are also good in mono-unsaturatedoleic acid that helps lower LDL or "bad cholesterol" and increases HDL or "good-cholesterol" in the blood. Research studies advise that Mediterranean diet which is rich in monounsaturated fats help to prevent coronary artery disease, and stroke by favoring healthy blood lipid profile.
Like other nuts, they are also a very good source of proteins with fine quality amino acids such as tryptophan that are essential for growth, especially in children. Just 100 g of seeds provide about 21 g of protein (37% of daily-recommended values).
In addition, sunflower seeds contain health benefiting poly-phenol compounds such as chlorogenic acid, quinic acid, and caffeic acids. These compounds are natural anti-oxidants, which help remove harmful oxidant molecules from the body. Further, chlorogenic acid helps reduce blood sugar levels by limiting glycogen breakdown in the liver.
Further, the seeds are indeed a very rich source of vitamin E; contain about 35.17 g per100 g (about 234% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
Sunflower kernels are one of the finest sources of B-complex group of vitamins. They are very good sources of B-complex vitamins such as niacin, folic acid, thiamin (vitamin B1), pyridoxine (vitamin B6), pantothenic acid, and riboflavin.
Sunflowers are incredible sources of folic acid. 100 g of kernels contains 227 µg of folic acid,which is about 37% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in anticipant mothers during the peri-conceptional period, it may prevent neural tube defects in the baby.
Niacin and pyridoxine are other B-complex vitamins found abundantly in the sunflower seeds. About 8.35 mg or 52% of daily-required levels of niacin is provided by just 100 g of seeds. Niacin helps reduce LDL-cholesterol levels in the blood. In addition, it enhances GABA activity inside the brain, which in turn helps reduce anxiety and neurosis.
The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower seeds. Many of these minerals play a vital role in bone mineralization, red blood cell production, enzyme secretion, hormone production, as well as in the regulation of cardiac and skeletal muscle activities.
Just a hand full of sunflower kernels a day provides much of the recommended level of phenolic anti-oxidants, minerals, vitamins, and protein.
Health benefits of Almonds
Almond nuts are rich sources of vitamins, and minerals and packed with numerous health promoting phyto-chemicals. These nuts compose of well-balanced food principles that are essential for optimum health and wellness.
Almonds are one of the complete sources of energy as well as nutrients. The nuts, especially, are rich in mono-unsaturated fatty acids like oleic, and palmitoleic acids that help in lowering LDL or "bad cholesterol" and increasing HDL or "good cholesterol" in the human body. Research studies advise that Mediterranean diet, which is excellent in monounsaturated fatty acids, help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
The nuts are an excellent source of vitamin E; hold about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining cell membrane integrity of mucus membranes and skin by protecting it from harmful effects of oxygen-free radicals.
Almonds are free from gluten protein, and for the same reason, they are one of the popular ingredients in the preparation of gluten-free food formulas. Such formula preparations are, in fact, healthy alternatives in people with wheat food allergy, and celiac disease.
The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Altogether, these vitamins work as co-factors for enzymes during cellular substrate metabolism inside the human body.
Furthermore, almonds are also an incredible source of minerals such as manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Almond oil, extracted from the nuts, can be employed as an emollient. When applied regularly, it helps keep skin well protected from dryness. Additionally, the oil is used in cooking in Iran, and Turkey. It is also used as “carrier or base oil” in various traditional medicines, in aromatherapy, pharmaceutical, and cosmetic industries.
A handful of almonds a day provides much of recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in cooking, and medicine.
Health benefits of Macadamia nuts
Macadamia nuts have sweet taste and are rich source of energy. 100 g of nuts provide about 718 calorie/100 g, which is one of the highest calorific values among nuts.
These nuts are packed with numerous health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health and wellness.
100 g of macadamia provides 8.6 g or 23% of daily-recommended levels of dietary fiber. Additionally, they are a very good source of phytosterols such as ß-sitosterol. However, the nuts carry no cholesterol.
Since macadamia is free from gluten, it is one of the popular ingredients in the preparation of gluten-free food formulas. Such formula preparations are a healthy alternative in patients with wheat gluten allergy and celiac disease.
The nuts are rich source of mono-unsaturated fatty (MUF) like oleic acid (18:1) and palmitoleic acids (16:1). Studies advise that MUF fats in the diet help lower total as well as LDL (bad) cholesterol and increase HDL (good) cholesterol levels in the blood. The Mediterranean diet, which is rich in fiber, MUF fats and antioxidants work favorably in maintaining healthy blood lipid profile and thus offer protection from coronary artery disease and strokes.
Macadamias are an excellent source of minerals such as calcium, iron, magnesium, manganese and zinc. 100 g nuts provide 3.6 µg of selenium. Selenium is a cardio-protective micro-mineral and an important anti-oxidant cofactor for glutathione peroxidase enzyme.
Furthermore, the nuts are also rich in many important B-complex vitamins that are vital for metabolic functions. 100 g of nuts provide 15% of niacin, 21% of pyridoxine (vitamin B-6), 100% of thiamin, and 12% of riboflavin.
They contain small amounts of vitamin-A, and vitamin E. Both these fat-soluble vitamins possess potent anti-oxidant activities, which serve to protect cell membranes and DNA damage from harmful oxygen-free radicals.
In concise, sweet, refreshing macadamias brimming with essential minerals, vitamins and heart-friendly mono-unsaturated fatty acids.
Health benefits of Peanuts
Peanuts are rich in energy (567 calories per 100 g) and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
They compose sufficient levels of mono-unsaturated fatty acids (MUFA), especially oleic acid. MUFA helps lower LDL or "bad cholesterol" and increaseS HDL or "good cholesterol” level in the blood. Research studies advise that Mediterranean diet which is rich in monounsaturated fatty acids help to prevent coronary artery disease and stroke risk by favoring healthy blood lipid profile.
Peanut kernels are good source of dietary protein; compose fine quality amino acids that are essential for growth and development.
Research studies have shown that peanuts contain high concentrations of poly-phenolic antioxidants, primarilyp-coumaric acid. This compound has been thought to reduce the risk of stomach cancer by limiting formation of carcinogenic nitrosamines in the stomach.
Peanuts are an excellent source of resveratrol, another polyphenolic antioxidant. Resveratrol has been found to have protective function against cancers, heart disease, degenerative nerve disease, Alzheimer's disease, and viral/fungal infections.
Furthermore, studies advise that resveratrol may reduce stroke risk through altering molecular mechanisms in the blood vessels (reducing susceptibility to vascular damage through decreased activity of angiotensin, a systemic hormone responsible for blood vessel constriction that would elevate blood pressure), and by increasing production of vasodilator hormone, nitric oxide.
Recent research studies advise that roasting/boiling enhances antioxidant bio-availability in the peanuts. It has been found that boiled peanuts have two and four-fold increase in isoflavone antioxidants biochanin-A andgenistein content, respectively. (Journal of agricultural and food chemistry).
The kernels are an excellent source of vitamin E (a-tocopherol); containing about 8 g per100 g. vitamin E is a powerful lipid soluble antioxidant which helps maintain the integrity of cell membrane of mucus membranes and skin by protecting from harmful oxygen free radicals.
The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. 100 g of peanuts provide about 85% of RDI of niacin, which contribute to brain health and blood flow to brain.
The nuts are rich source of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Just a handful of peanuts per day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.
Health benefits of Pecans
Pecan nuts are rich source of energy, provide 690 calories/100 g and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for wellness.
The nuts are rich in monounsaturated fatty acids like oleic acid and an excellent source of phenolic antioxidants. Regular addition of pecan nuts in the diet helps to decrease total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies advise that the Mediterranean diet, which is rich in dietary-fiber, mono-unsaturated fatty acids, and antioxidants would help to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
Pecan nuts are rich source of many phyto-chemical substances that may contribute to their overall antioxidant activity, including polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin. Research studies have been advisible of that these compounds help the body remove toxic oxygen-free radicals and thus, protect the body from diseases, cancers, as well as infections.
Anti-proliferative properties of ellagic acid are because of its ability to inhibit DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons, thus, offering protection to human body from cancers.
Pecans are an excellent source of vitamin-E, especially rich in gamma-tocopherol; provide about 25 g per 100 g. Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
The nuts are very rich sources of several important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. Together, these vitamins work as co-factors for the enzyme metabolism inside the human body.
The nuts are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium.
Add hand full of pecan nuts in your diet to keep your diet meter complete with sufficient levels of minerals, vitamins, and protein.
Health benefits of pine nuts
Pine nuts are one of the calorie-rich edible nuts. 100 g of dry-kernels provide 673 calories. Additionally, they comprise of numerous health promoting phyto-chemicals, vitamins, antioxidants, and minerals.
Their high caloric content chiefly comes from fats. Indeed, the nuts are especially rich in mono-unsaturated fatty acids like oleic acid (18:1 undifferentiated fat) that helps to lower LDL or "bad cholesterol" and increases HDL or "good-cholesterol" in the blood. Research studies advise that Mediterranean diet which contain good amounts of monounsaturated fatty acids, vitamins and antioxidants, helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile.
Pine or cedar nuts contain essential fatty acid (omega-6 fat), pinolenic acid. Recent research has shown its potential use in weight loss by curbing appetite. Pinolenic acid triggers the release of hunger-suppressant enzymes cholecystokinin and glucagon-like peptide-1 (GLP-1) in the gut. In addition, pinolenic acid has thought to have LDL-lowering properties by enhancing hepatic LDL uptake.
Likewise in almonds, pines too are an excellent source of vitamin E; contain about 9.33 mg per 100 g (about 62% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
Furthermore, pines are one of gluten free tree nuts, and therefore, are a popular ingredient in the preparation of gluten-free food formulas. Such formula preparations can be a healthy alternative in people with wheat food allergy, and celiac disease.
Pine nuts are an excellent source of B-complex group of vitamins such as thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6 (pyridoxine) and folates. These vitamins work as co-factors for enzymes in cellular substrate metabolism inside the human body.
Furthermore, pine nuts contain healthy amounts of essential minerals like manganese, potassium, calcium, iron, magnesium, zinc and selenium. At 8.802 mg per 100 g (about 383% of daily recommended intake), pines are one of the richest sources of manganese. Manganese is an all-important co-factor for antioxidant enzyme,superoxide dismutase. It is therefore, consumption of pines helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Health benefits of Pistachios
Pistachios are delicious tree nuts recognized for their wholesome nutrition properties. Together with walnuts,almonds, and cashew, they offer good sources of protein, fats, and minerals to inhabitants living around otherwise dry and arid regions of Central, West and South Asia.
Pistachios are rich source of energy; 100 g of kernels carry 557 calories. Additionally, they compose good amounts of mono-unsaturated fatty acids like oleic acid and antioxidants. Regular consumption of pistachios in the diet may help lowering total as well as bad LDL cholesterol and increase good HDL cholesterol levels within the blood. Research studies advise that Mediterranean diet which is rich in dietary-fiber, mono-unsaturated fatty acids, and antioxidants can help reduce coronary artery disease and stroke risk by favoring healthy blood lipid profile.
Pista kernels are rich source of many anti-oxidant phyto-chemical substances such as carotenes, vitamin E, and polyphenolic antioxidant compounds. Research studies advise that these compounds may help remove toxic free-radicals from the body, and thus, protect it from diseases, cancers, and infections.
Pistachios are excellent sources of vitamin-E; especially rich in gamma-tocopherol; compose about 23 g per100 g. vitamin E is a powerful lipid-soluble antioxidant essential for maintaining the integrity of cell membranes of mucosa and skin. In addition, vitamin E too works as scavengers of harmful Free oxygen radicals.
The nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
They are the storehouse of minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc, and selenium. 100 g nuts provide 144% of daily-recommended levels of copper. Copper is an essential trace mineral that is required in neuro-transmission, metabolism, as well as red blood cell (RBC) prodution.
Pistachio oil extracted from kernels is one of the healthiest cooking oils. It has pleasent nutty aroma and possess excellent emollient properties. It helps keep skin well protected from dryness. Besides been used in cooking, it is also employed as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical, and in cosmetic industry.
Just a hand full of pistachios a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins, and protein.
Health benefits of Walnuts
Walnuts are rich source of energy and contain health benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health.
They are rich in monounsaturated fatty acids (about 72%) like oleic acid and an excellent source of all important omega-3 essential fatty acids like linoleic acid, alpha-linolenic acid (ALA) and arachidonic acids. Regular intake of walnuts in the diet help in lowering total as well as LDL or “bad cholesterol” and increases HDL or “good cholesterol” levels in the blood. Research studies advise that Mediterranean diet which is rich in mono-unsaturated fatty acids, and omega-3 fatty acids help to prevent coronary artery disease, and strokes by favoring healthy blood lipid profile.
Eating as just as 25 g of walnuts per day provides about 90% of RDI (recommended daily intake) ofomega-3 fatty acids. Research studies have advised that n-3 fatty acids by their virtue of anti-inflammatory action help lower blood pressure, cut down coronary artery disease, and stroke risk, and offer protection from breast, colon and prostate cancers.
Additionally, they are rich source of many phyto-chemical substances that may contribute to their overall anti-oxidant activity, including melatonin, ellagic acid, vitamin E, carotenoids, and poly-phenolic compounds. These compounds known to have potential health effects against cancer, aging, inflammation, and neurological diseases.
Scientists at University of Scranton, Pennsylvania had recently discovered that walnuts have highest levels of popyphenolic antioxidants than any other common edible nuts. 100 g of these nuts carry 13541 µmol TE of oxidant radical absorbance capacity (ORAC). Eating as few as six to seven walnuts a day could help scavenge almost all the disease causing free radicals from the human body.
Further, they are an excellent source of vitamin E, especially rich in gamma-tocopherol; carry about 21 g per 100 g (about 140% of daily-required levels). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen-free radicals.
They are also packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates.
They also very are rich source of minerals such as manganese, copper, potassium, calcium, iron,magnesium, zinc, and selenium. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion, and nucleic acid synthesis. Selenium is an important micronutrient, which functions as a co-factor for anti-oxidant enzymes such as glutathione peroxidases.
Walnut oil has flavorful nutty aroma and exhibits excellent astringent properties. Applied locally, it helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in massage therapy, aromatherapy, in pharmaceutical and cosmetic industry.
Munch a handful of walnuts a day and you will have enough recommended levels of minerals, vitamins, and protein.
Culinary uses of nuts
