Almonds, Brazil nuts, Chestnuts, Peanuts – Basics of good nutrition and their nutritional values on health
Almonds. The Almond tree is a native of the warmer parts of western Asia and of North Africa, but it has been extensively distributed over the warm temperate region of the World. Sicily and Southern Italy are the chief Almond-producing countries; Spain, Portugal, the South of France, the Balearic Islands and Morocco also export considerable quantities.
Classified as a nut, almonds are actually the seed of the fruit of the almond tree. They offer a delicate and mild flavor to dishes and can be added to vegetables, meats, fruits and desserts. Almonds had been considered too fatty to be a healthy snack, but research has shown that the nuts actually lower blood cholesterol levels.
Almonds average 20 percent protein, among the highest of all nuts, 90 percent of the fats in almonds are unsaturated, and the nuts are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants. Since almonds are a plant based food, they contain no cholesterol. Almonds help prevent osteoporosis and they regulate blood pressure and also provide double protection against diabetes and cardiovascular disease. Whole almonds (with Skins) provide most heart healthy benefits and manganese, copper, riboflavin help with energy production. They’re also great for the colon.
Eating twelve almonds per day can provide you with the recommended daily allowance of essential fatty acids. Almonds are rich in potassium and are considered a “good” fat.
Nutrition information
1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 163 calories and 3.5 grams of dietary fiber.
Potassium – 200 mg
Phosphorus – 137 mg
Calcium – 75 mg
Magnesium – 76 mg
Iron – 1.05 mg
Selenium – 0.7 mcg
Zinc – 0.87 mg
Manganese – 0.648 mg
Copper – 0.282 mg
Also contains a small amount of other minerals.
Vitamin B1 (thiamine) – 0.06 mg
Vitamin B2 (riboflavin) – 0.287 mg
Niacin – 0.96 mg
Folate – 14 mcg
Pantothenic Acid – 0.133 mg
Vitamin B6 – 0.041 mg
Vitamin E – 7.43 mg
Contains some other vitamins in small amounts.
These fruit seeds are high in calories, so limit your intake to no more than twelve per day. Avoid dry roasted almonds or almonds covered with sugar, honey or salt.
Warning: To eat bitter almonds is very dangerous ( 20 almonds are a lethal dose for adults; about 10 for children)
Advice: If you want almonds with a roasted flavor and texture, choose those that have been “dry roasted” as they are not cooked in oil like their regular roasted counterparts.
Brazil nuts. Native to South America, Brazil nut trees belong to the family Lecythidaceae and are predominantly grown in Bolivia, Brazil, Columbia, Peru and Venezuela.
Brazil nuts contain all the essential amino acids, making them a complete protein. Brazil nuts contain exceptionally high levels of selenium; a powerful antioxidant that can help reduce the risk of heart disease and cancer. These nuts are also a very good source of zinc (essential to digestion and metabolism). Brazil nuts contain three antioxidants (selenium, vitamin E, lycopene) making them one of the best nuts you can eat for prostate health.
They are an excellent source of zinc, which is essential to digestion and metabolism.
Nutrition information
1 ounce (6 whole nuts) contains 4.06 grams of protein, 186 calories and 2.1 grams of fiber.
Potassium – 187 mg
Phosphorus – 206 mg
Calcium – 45 mg
Magnesium – 107 mg
Iron – 0.69 mg
Sodium – 1 mg
Manganese – 0.347 mg
Zinc – 1.15 mg
Copper – 0.494 mg
Selenium – 543.5 mcg
Also contains trace amounts of other minerals.
Vitamin C – 0.2 mg
Vitamin B1 (thiamine) – 0.175 mg
Vitamin B2 (riboflavin) – 0.01 mg
Niacin – 0.084 mg
Pantothenic Acid – 0.052 mg
Vitamin B6 – 0.029 mg
Folate – 6 mcg
Vitamin E – 1.62 mg
Contains some other vitamins in small amounts.
Warning: Eating a very large amount of brazil nuts can cause you to overdose on selenium
Radiation is the most bizarre risk associated with Brazil nuts. The trees are so large, their extensive root systems bore deep into the ground and soak up unusual amounts of radium from the soil. This radium gets transferred into the nuts, making them radioactive. It’s believed Brazil nuts have 1,000 times more radium than the next most radioactive food. While extensive studies have yet to be conducted, the amount of radiation in a Brazil nut is still small when compared to radiation encountered in everyday life, and it’s not believed to pose any serious health risk, regardless of the quantities ingested
Brazil nuts contain a high level of fat and should not be consumed more than three times per week. One serving equals eight nuts and is equivalent to 30 grams of fat.
Advice: To reduce sodium and added fats in the diet, avoid salted, oil-roasted Brazil nuts.
Chestnuts, Peanuts nutrition information