NUTS AND SEEDS

 

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WHAT IS A NUT?

 

A nut is a fruit found within a hard shell and a seed. Most nuts are edible. There are many different types of nuts that have health benefits.

 

WHAT IS A SEED?

 

A seed is an embryonic plant enclosed in a protective outer covering. The seed is part of the process of reproduction in plants. There is a wide range of seeds that can be used in a healthy diet.

 

TYPES OF NUTS/SEEDS AND HEALTH BENEFITS

 

Almonds

almond

 

 

 

 

 

 

 

  • Rich sources of vitamins, minerals, phyto-chemicals
  • Great sources of energy
  • Rich in mono-unsaturated fatty acids
  • Vitamin E
  • Gluten Free
  • B-complex vitamins such as: riboflavin, niacin, thiamin, vitamin B-6, folates
  • High in manganese, potassium, calcium, iron, magnesium, zinc, selenium
  • Carrier oil in traditional medicines
  • Used in cooking

 

Buckwheat

SarrasinRoti

 

 

 

 

 

 

 

 

  • Sources of energy
  • Contains protein, amino acids, lysine
  • High in fiber
  • Gluten-free
  • Contains antioxidant compounds such as: rutin, tannins, catechin
  • High in riboflavin and niacin
  • Has minerals copper and magnesium

 

Brazil nuts

brazil-nut-pod-opened

 

 

 

 

 

 

 

 

i-brazilnuts

 

 

 

 

 

 

 

 

  • High in calories, anti-oxidants and minerals.
  • High in mono-unsaturated fatty acids
  • Good source of vitamin-E
  • High levels of selenium
  • Gluten free
  • Good source of B-complex like : thiamin, riboflavin, niacin, vitamin B-6, folates
  • Contains copper, magnesium, manganese, potassium, calcium, iron, phosphorus, zinc
  • Oil is used in traditional medicinal as an emollient

 

Cashew nuts

cashew-plant

 

 

 

 

 

 

 

cashew-nut

 

 

 

 

 

 

 

 

  • High in calories
  • Rich in monounsaturated-fatty acids
  • Minerals like: manganese, potassium, copper, iron
  • Contain: vitamin B5, vitamin B-6, riboflavin, thiamin
  • zea-xanthin

 

Chestnut

The chestnut

 

  • Low in calories
  • High in protein and fats
  • High in fiber
  • Rich in vitamin-C
  • High in folates
  • Rich source of mono-unsaturated fatty acids
  • Excellent source: iron, calcium, magnesium, manganese, phosphorus
  • Gluten free
  • Vitamin A

 

Chia seeds

black-chia-seeds

 

 

 

 

 

 

 

 

  • Contain: protein, omega-3 fatty acids, antioxidants, fiber, vitamins, minerals
  • High in calories
  • Contains alpha-linoleic acid and omega 3 fatty acids
  • Ferulic acid
  • gluten free grain
  • Niacin, riboflavin, thiamin, folic acid
  • Calcium, phosphorous, iron, manganese, magnesium

 

Coconut

th-10

 

 

 

 

 

 

 

  • High in calories, vitamins, minerals
  • High in saturated fats
  • Coconut juice is high in simple sugar, electrolytes, minerals, dehydrogenase
  • Excellent emollient
  • cytokinins
  • Minerals: copper, calcium, iron, manganese, magnesium, zinc.
  • B-complex vitamins: folates, riboflavin, niacin, thiamin, pyridoxine.
  • High in potassium

 

Flax seed

flax

 

 

 

 

 

 

 

  • High in calories, fiber, minerals, antioxidants, vitamins
  • Rich in monounsaturated fatty acids and omega-3 essential fatty acids
  • High in fiber
  • Contain lignans
  • Excellent source: vitamin E, gamma-tocopherol
  • High in riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, folates
  • Minerals: manganese, potassium, calcium, iron, magnesium
  • Used as a carrier in traditional medicines

 

Hazelnuts

hazelnuts

 

 

 

 

 

 

 

 

hazelnut

 

 

 

 

 

 

  • High in calories
  • Rich in mono-unsaturated fatty acids like oleic, linoleic acid
  • High in fiber, vitamins, minerals
  • Rich in folate
  • Good source of vitamin E
  • Gluten free
  • riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6
  • Rich source of manganese, potassium, calcium, copper, iron, magnesium, zinc
  • Used as a carrier in traditional medicine

 

Macadamia nuts

macadmia

 

 

 

 

 

 

 

macadma

 

 

 

 

 

 

 

  • High in calories
  • Good source of fiber
  • Gluten free
  • Rich source of mono-unsaturated fatty oleic acid
  • Minerals: calcium, iron, magnesium, manganese, zinc
  • B-complex vitamins
  • vitamin-A, vitamin E

 

Peanuts

do-you-know-what-your-favorite-foods-look-like-while-growing-beloved-peanuts-which-are-also-called-earthnuts-groundnuts-goober-peas-monkey-nuts-pygmy-nuts-and-pig-nuts

 

 

 

 

 

 

 

 

th-11

 

 

 

 

 

 

 

 

  • High in calories, minerals, antioxidants, vitamins
  • mono-unsaturated fatty acids
  • good source of protein
  • high concentrations of poly-phenolic antioxidants
  • resveratrol
  • vitamin E (a-tocopherol)
  • B-complex vitamins: riboflavin, niacin
  • minerals like copper, manganese, potassium, iron, magnesium, selenium.

 

Pecans

pecan-tree

 

 

 

 

 

 

 

 

pecans

 

 

 

 

 

 

 

  • Rich source of calories, minerals, antioxidants, vitamins
  • Rich in monounsaturated fatty acids
  • Anti-proliferative properties
  • rich in gamma-tocopherol
  • B-complex vitamins: riboflavin, niacin, thiamin, vitamin B-6, folates
  • Minerals like: manganese, potassium, calcium, iron, selenium

 

Pine nuts

pine-nuts

 

 

 

 

 

 

 

 

  • High in calories
  • Rich in mono-unsaturated fatty acids
  • Contains omega-6 fat
  • Vitamin E
  • B-complex vitamins: thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6
  • Essential minerals: manganese, potassium, calcium, iron, magnesium
  • Used in traditional medicine
  • Contains: borneol, bornyl acetate, a and ß-phellandrene, a-pinene and ß-pinene

 

Pistachios

pistachio_farm_4_copy

 

 

 

 

 

 

 

 

pistachios

 

 

 

 

 

  • Good source of protein and fats
  • High calories
  • Rich source of carotenes, vitamin E
  • Rich in Vitamin E, esp. gamma-tocopherol
  • B-complex vitamins
  • Minerals like: manganese, potassium, iron, zinc, selenium
  • Healthy cooking oil
  • Used has a carrier in traditional medicine

 

Poppy seeds

poppy-seeds-generic_650x400_41460458394

 

 

 

 

 

 

 

  • Have high anti-oxidant properties
  • Rich in oleic and linoleic acids
  • Good source of fiber
  • B-complex vitamins: thiamin, niacin, folic acid
  • Minerals: copper, potassium, manganese, zinc

 

Pumpkin seeds

th-12

 

 

 

 

 

 

 

th-13

 

 

 

 

 

 

 

 

  • High in calories, fiber, vitamins, minerals
  • Rich in mono-unsaturated fatty acids
  • High in protein
  • Tryptophan a B-complex vitamin
  • Good source of Vitamin E
  • B-complex vitamins: riboflavin, niacin, vitamin B-6 , folates
  • Minerals: manganese, potassium, iron, magnesium, selenium

 

Quinoa

quinoa-seed

 

 

 

 

 

 

 

  • High in calories
  • High in protein
  • Gluten free
  • Fiber
  • B-complex vitamins
  • leaves/ flower-heads are good sources of vitamin A, folate, antioxidants
  • Minerals: iron, calcium, manganese, magnesium

 

Sesame seeds

seasame

 

 

 

 

 

 

sesame1

 

 

 

 

 

 

 

 

 

  • Rich in mono-unsaturated fatty acid
  • High in protein and fiber
  • B-complex vitamins: folic acid, vitamin B1, vitamin B6
  • Niacin
  • Rich sources of iron, manganese, zinc, selenium, copper

 

Sunflower seeds

th-14

 

 

 

 

 

 

 

 

 

  • High in calories
  • Rich in poly-unsaturated fatty acid linoleic acid
  • Good source of protein
  • Vitamin E
  • B-complex vitamins: folic acid, thiamin , pyridoxine
  • B-complex vitamins
  • Calcium, manganese, zinc, magnesium, copper
  • phenolic anti-oxidants

 

Walnuts

green-walnut

 

 

 

 

 

 

 

walnuts

 

 

 

 

 

 

 

  • Good source of minerals, antioxidants, vitamins
  • monounsaturated fatty acids
  • omega-3 fatty acids
  • rich source of melatonin, ellagic acid, carotenoids, poly-phenolic compounds
  • vitamin E
  • B-complex vitamins
  • copper, potassium, iron, magnesium, selenium

 

MORE INFORMATION

 

top-10-healthiest-seeds-on-earth

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what-grape-seeds-good-for-fb


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