Foundations of Nutrition: Nut Flashcards

1
Q

Nut

A
  • 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

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2
Q

Energetics

A

Warm, deeply nourishing, build digestion, strength, promote life (they are a blueprint for new life)

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3
Q

Seasonal eating

A

Produced in late summer/autumn and store well– Ideal for warmth and nutrition through the autumn/winter months

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4
Q

Almonds

A
  • 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)
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5
Q

Macadamia nuts

A
  • 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)
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6
Q

Brazil nuts

A
  • 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)
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7
Q

Walnuts

A
  • 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)
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