Nutritional Value of Nuts

Nut is the common name used for identifying a number of dry fruits or seeds of some plants. One interesting fact about nuts is that they can be termed as both fruits and seeds. Another fact is that most of the foods that we generally categorize as nuts are actually not true nuts in a strict botanical sense. In botany, a true nut is a 'one-seeded fruit that has developed from a compound ovary'. It is also characterized by a very hard, stony or woody wall, which is actually the ovary wall, which hardens at maturity. So, peanuts, walnuts and even almonds are not nuts in botany, while hazelnuts, chestnuts and beechnuts are regarded as true nuts. But for common people, all of them are nuts, that offer them a complete package of vitamins, proteins, fiber, monounsaturated fats and antioxidants.

Nuts and Seeds

As mentioned already, nuts are the power pack of important nutrients, proteins and monounsaturated fatty acids. Many scientific studies have pointed out that these monounsaturated fatty acids can provide protection against coronary heart diseases. Vitamin E, which is abundantly found in several nuts is a powerful antioxidant that can protect one from the damaging effects of free radicals. This in turn, can lower the risk of certain serious diseases like cancer and heart diseases. Thus, nuts have been a subject of many scientific researches that have suggested that eating a few nuts like almonds, peanuts, hazelnuts, pistachios and walnuts regularly may reduce the risk of heart diseases.

Nuts can prevent excessive weight gain in spite of being rich in fats. The secret lies in the fact that besides being rich in fats, they also contain a large amount of protein and fiber. Both protein and fiber require more time to get digested than fat and carbohydrate and so, eating a few nuts can reduce hunger and excessive weight gain. Apart from these benefits, they contain many important minerals like magnesium, selenium, iron, phosphorus, etc. which play a crucial role in the proper functioning of many vital life processes.

Almonds: Almonds are a rich source of protein, vitamin E, monounsaturated fats, as well as magnesium, potassium, and calcium. Both potassium and calcium are required for strong bones and teeth, while magnesium is required for facilitating calcium absorption and blood pressure regulation. They also contain iron and traces of sodium, and vitamins like vitamin B1, B2, and B3 or niacin.

Cashew Nuts: Along with protein and monounsaturated fats, cashew nuts contain minerals like selenium, magnesium, phosphorus and iron. Selenium can ensure proper functioning of the immune system, while iron is required for a great range of biological functions, including oxygen transportation as well as hemoglobin, protein and enzyme formation. Phosphorus, on the other hand, plays a key role in proper utilization of calcium, formation of bones and teeth, and in the working of the muscular system.

Hazelnuts: Hazelnuts is one among the many true nuts and contains a large amount of vitamin E in addition to protein and fats. These are richer in fat than the other types of nuts, and are widely included in making cookies and cakes.

Brazil Nuts: Like cashew nuts, Brazil nuts are also loaded with important minerals like selenium and phosphorus along with protein and monounsaturated fats.

Peanuts: Though peanuts are not true nuts, they are highly cherished for their great nutritional value. These tiny nuts are high in calorie, and contain vitamin E, B3, and B6. Vitamin B3 is basically required for healthy skin and normal growth, while vitamin B6 is essential for metabolism and production of antibodies. Peanuts also contain minerals like potassium and zinc, which play a vital role in metabolism and immune functions.

Pistachios: Pistachios are loaded with proteins, monounsaturated fats, calcium and phosphorus. They also contain traces of vitamin A and C. Vitamin C is an antioxidant, that is important for formation of collagen, cartilage, blood vessels, and it also protects from the oxidation of the free radicals.

Walnuts: Consumption of walnuts can reduce the level of fat and cholesterol. It basically contains proteins, fats, carbohydrates and traces of calcium, zinc, iron and manganese.

Chestnuts: Chestnuts are another popular class of nuts that contain a lot of vitamins including vitamin A, B1, B2 and C. Vitamin B1, or thiamine, is important for carbohydrate metabolism, while vitamin B2, or riboflavin, is essential for production of red blood cells, normal growth, and development as well as reproduction.

Mixed nuts is a snack that usually contains a mixture of either raw or roasted, cooked or salted almonds, peanuts, walnuts, Brazil nuts, cashews and hazelnuts. Nutritional value of mixed nuts will mainly depend on the type of nuts included as well as their relative proportion. In all, it is a popular snack that can provide proteins, carbohydrates, monounsaturated fatty acids, as well dietary fiber and vitamins and minerals. However, over consumption is not recommended and it is also important to eat them in a healthy way without adding much salt.