NUTS AND SEEDS

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

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

• 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

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

• 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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

• 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