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. Chestnuts are grown on all continents except Antarctica. There are native chestnut species on North America, Europe, and Asia. Most of the chestnut food crop is imported from Japan, China, Spain, and Italy.

These nuts pack a wallop of beneficial carbohydrates, making them an excellent choice for people trying to gain weight. Chestnuts are cholesterol-free, low in sodium, and a good source of dietary fiber. Chestnuts are different from other nuts in that they are low in fat and have high starch content.

Chestnut can help repair microscopic holes and leaks in blood vessels and capillaries; it can also help make the vein wall elastic therefore preventing swelling and damage. Additionally, chestnuts contain small amounts of vitamin C, thiamine, and riboflavin. Like all other nuts, chestnuts prevent heart risks, provide energy, are very low in cholesterol and mainly are good to include in diet as other grains. Preventing common cold and enhancing fertility in men are the health benefits which come with the presence of Vitamin C.

Nutrition information

Ten (10) roasted kernels with no salt added contain 2.66 grams protein, 206 calories and 4.3 grams fiber. (Note: chestnuts must be boiled or roasted before eating due to the high levels of tannic acid.)
Potassium – 497 mg
Phosphorus – 90 mg
Calcium – 24 mg
Magnesium – 28 mg
Iron – 0.76 mg
Sodium – 2 mg
Manganese – 0.991 mg
Zinc – 0.48 mg
Copper – 0.426 mg
Selenium – 1 mcg
Also contains trace amounts of other minerals.

Vitamin C – 21.8 mg
Vitamin B1 (thiamine) – 0.204 mg
Vitamin B2 (riboflavin) – 0.147 mg
Niacin – 1.127 mg
Pantothenic Acid – 0.465 mg
Vitamin B6 – 0.417 mg
Folate – 59 mcg
Vitamin A – 20 IU
Vitamin E – 0.42 mg
Vitamin K – 6.6 mcg
Contains some other vitamins in small amounts

Warning: I have found no evidence that acorns or chestnuts are dangerous for nut-allergic children or adults. Edible chestnuts do cause anaphylaxis in some people, but these are not particularly the people who react to peanuts or the other common tree nuts

Although chestnuts are considered a “good” fat, they should not be consumed more than four times per week. One serving of chestnuts equal five whole nuts. It’s best to roast chestnuts at home by baking them at 350 degrees Fahrenheit for approximately 5-6 minutes.

Advice: * When buying chestnut always look for a firm, heavy chestnut with dark shiny shells.
* To reduce sodium and added fats in the diet, avoid salted, oil-roasted chestnuts.

Peanuts. The cultivated peanut was probably first domesticated in the valleys of Peru.The plant was later spread worldwide by European traders. Top ten producers of peanuts – China, India, United States, Nigeria, Indonesia, Myanmar, Sudan, Senegal, Argentina, Vietnam.

Peanuts aren’t actually a true nut; they’re a legume (in the same family as peas and lentils). But the proteins in peanuts are similar in structure to those in tree nuts.

The best benefit of peanuts is their ability to prevent certain cardiovascular diseases. Magnesium, along with sodium and zinc are beneficial minerals that are useful in preventing heart disease.The researches show that peanuts and other types of nuts (which contain unsaturated fats) may decrease the risk of heart diseases by 20 percents. Peanut has higher bioflavonoid resveratrol content than grapes. This bioflavonoid is believed to improve blood flow in the brain by as much as 30%, thus greatly reducing the risk of stroke. Peanuts contain small amount of calcium and vitamin D. Together these two promote good bone health, including healthy teeth. Studies have shown that people who maintain healthy levels of calcium and vitamin D before age thirty, are less likely to develop osteopenia or osteoporosis later in life. Peanut is a good source of Coenzyme Q10 which protects the heart during the period of lack of oxygen example high altitudes and clogged arteries. Along with fruits peanuts are a great source of antioxidants. Peanuts has proven to fight against colon cancer; folic acid, phytosterols, phytic acid (inositol hexaphosphate) and resveratrol, may have anti-cancer effects; provide protection against Alzheimer’s and age-related cognitive decline, prevent gallstone developing. Plant fiber in particular helps keep the good bacteria in the gut well fed so that it can do its job in effectively breaking down the foods we eat. Peanut contain iron which is essential for the correct functioning of red blood cells; they are also important in preventing birth defects, which makes them a good snack for pregnant women.
You can keep a bundle in your suitcase, sport bag or wallet to have a snack at our work or during little breaks. One ounce contains 166 calories, 17 grams of fats and 2 grams of cellulose.

Nutrition information

One ounce of dry roasted peanuts contains 6.71 grams of protein, 166 calories and 2.3 grams of dietary fiber.
Potassium -187 mg
Phosphorus – 101 mg
Calcium – 15 mg
Magnesium – 50 mg
Iron – 0.64 mg
Sodium – 2 mg
Manganese – 0.591 mg
Zinc – 0.94 mg
Copper – 0.190 mg
Selenium – 2.1 mcg
Also contains trace amounts of other minerals.
Vitamin B1 (thiamine) – 0.124 mg
Vitamin B2 (riboflavin) – 0.028 mg
Niacin – 3.834 mg
Pantothenic Acid – 0.395 mg
Vitamin B6 – 0.073 mg
Folate – 41 mcg
Vitamin E – 1.96 mg
Contains some other vitamins in small amounts.

Warning: The largest danger of the consumption of raw peanuts is the possible presence of aflatoxin, a poison produced by a fungus that may be present on unroasted peanuts. Roasted peanuts pose a significantly lower risk of carrying the fungus responsible for aflatoxin

People who are allergic to peanuts can also be allergic to tree nuts, such as almonds, Brazil nuts, walnuts, hazelnuts, macadamias, pistachios, pecans, and cashews

Advice: Sprinkle a handful of nuts over your morning cereal, lunchtime salad, dinner’s steamed vegetables.

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