Foundations of Nutrition: Nut Flashcards
Nut
- Almonds
- Cashews
- Macadamia
- Brazil
- Hazelnuts
- Walnuts
Nuts are tree fruit with a hard shell instead of the skin
Benefits:
* Good source of protein, healthy fats, vitamins and minerals
* Support cardiovascular health – improve cholesterol profile
* Anticoagulant (vitamin E)
* Argenine in nuts is used by the body to form nitric oxide (a vasodilator that lowers blood pressure)
* Blood sugar regulation (high in fibre)
* Nervous system health (healthy fats, B vitamins magnesium)
In 2013,, researchers at the Harvard School of Public health found that people who ate nuts daily lived longer and healthier lives than those who didn’t eat nuts
* Raw are the best choice for health. Soak nuts (and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest.
* Great for snacks, deserts, dips, salads, nut loaves and a replacement for meat in casseroles
Energetics
Warm, deeply nourishing, build digestion, strength, promote life (they are a blueprint for new life)
Seasonal eating
Produced in late summer/autumn and store well– Ideal for warmth and nutrition through the autumn/winter months
Almonds
- Vitamin A
- Vitamin B1, B2, B3, B5 B6
- Folate
- Vitamin C
- Vitamin E
- Calcium – More calcium than any other nut
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Selenium
- Zinc
- Beta-carotene
- Lutein
- High-fibre content
Uses: - Anti-cancer and cardiovascular health (antioxidants)
- Skin Health (vitamin E, zinc)
- Digestive health (fibre)
- Bone health (calcium)
Macadamia nuts
- Vitamin A
- Vitamin B1, B2, B3, B5 B6
- Folate
- Vitamin C
- Vitamin E
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Selenium
- Zinc
- Complete protein – contain all the essential amino acids
Uses: - Anti-cancer and cardiovascular health (antioxidants)
- Skin Health (vitamin E, zinc)
- Digestive health (fibre)
- Bone health (calcium)
Brazil nuts
- Vitamin A
- Vitamin B1, B2, B3, B5 B6
- Folate
- Vitamin C
- Vitamin E
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Selenium – more selenium in one nut than the RNI (although this is dependent on soil quality)
- Zinc
Uses: - Cardiovascular health (antioxidants)
- Liver (required for glutathione peroxidase)
- Reproductive health (antioxidant)
- Thyroid support (selenium aids conversion of T4 for T3)
Walnuts
- Vitamin A
- Vitamin B1, B2, B3, B5 B6
- Folate
- Vitamin C
- Vitamin E
- Vitamin K
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Zinc
- Selenium
- Beta-carotene
- Phospholipids
- Omega-3 (highest in nuts)
Uses: - Brain health including memory (due to phospholipids)