- Energy– of all food, nuts provide the most calories in proportion to weight.
- Fat- approximately half of their weight is liquid fat (oil) that is very rich in mono and polyunsaturate fatty acids (except the coconut whose fat are predominantly saturated). Walnuts are particularly rich in linolenic acid, a precursor of omega-3 fatty acids. as a result, nuts reduces LDL cholesterol (harmful), increase HDL cholesterol (beneficial), and protect against arteriosclerosis.
- Protein– nuts follow only legumes in protein content. their protein content is usually greater than meat, fish egg, and grains. the protein in nuts are quite complete, being deficient only in the amino acids lysine and methionone. they are well supplement by legumes (rich lysine) and grains ( rich in methione), as well as milk.
- Mineral -the almond is the nuts rich in calcium, pistachios and peanuts provide the most iron, sesame and sunflower seeds have even more iron than nuts and both seeds and nuts have the very high of magnesium and phosphorus.
- Vitamin: nuts are good source of vitamins B1,B2,B6 E,pantolenic acid, and folates. about 75% of the vitamin B1 is destroyed is the roasting process. nuts are good source of choline, a vitamin factor that form parts of lecithin, and improves liver function.
- Trace elements: nuts are very rich in zinc, manganese, copper, and selenium
- Phytochemicals: nuts contain many substance that are very active throughout the organism.1. Ellagic acids,flavanoids, and phenolic compounds all of which are potent antioxidants 2.phytosterols-substance similar to cholesterol but a vegetable origin, that block the absorption of cholesterol in the instestine; 3.isoflavon– similar to those contained in soy, but in lower of proportions, isoflavons protect against arteriosclerosis, osteoporosis, and cancer
- nuts do not contain: provitamin A, nor vitamin C
+ Benefits of Nuts
- They provide energy and are very nutritious.
- They can be eaten raw, as nature intended, with out need for further processing.
- They are healthful alternative to meat given their richness in protein, minerals, and vitamins.
- In addition to containing no cholesterol, they are effective in reducing blood cholesterol levels.
- They protect the heart health by reducing the risk of coronary heart disease , such as heart attack and angina pectoris. this has shown to be the case in person that eat nuts in place of other fatty acids.
- They do not cause obesity. to the contrary, they aid weight loss when nuts replace other calorie foods in the diet. calorie for calorie, they are less fattening than high- fat foods such as sausages, cheese,sweet and patries or ice cream
- Due to there very low carbohydrates level, they are well tolerated by diabetics.
- They do not produce uric acid.
– Draw back to Nuts
- They must be well chewed. Whole nuts may represent difficulty for children and for the elderly, who may eat them either in paste or creme.
- They may produce indigestion in person with digestive system disorder. to improve tolerance they should be:
-eaten raw or lightly roasted ( not fried)
-limited to eating no more than 50g (about 2 ounces) at one time
-chew well or ground, and the skin should be removed by blanching in scalding hot water.
- They may cause allergic reaction in small children and should not be given to infants under the age of 12 months. In any case they should be introduced gradually. the pine nut is the best tolerated by small children