The focus of this post will be on the health benefits of some of the most commonly consumed nuts including almonds, cashews, peanuts, pecans, pistachios, and walnuts. Nuts are a great source of protein, fiber, vitamins, minerals, and essential fats. Everyone can benefit from eating nuts, but especially those of you who are eliminating meat and dairy from your diets. Of course not all nuts have the same nutritional profile, and this will be something we delve into, hopefully providing you some guidance or at least an understanding of the differences between these commonly consumed nuts. Let’s look at each of these nuts for their overall benefits and nutritional data:
Almonds
This is a calcium rich nut that is great for your bones especially if you have eliminated dairy products from your diet. Almonds have a high amount of vitamin E making them good for your skin, and the outer skin on the almond has flavonoids that help protect your heart.
Nutritional Data: 1 ounce (23 whole nuts) of raw almonds contains 6.02 grams protein, 14 grams of fat, 163 calories, and 3.5 grams of dietary fiber.
Minerals
Potassium – 200 mg
Phosphorus – 137 mg
Calcium – 75 mg
Magnesium – 76 mg
Iron – 1.05 mg
Selenium – 0.7 mcg
Zinc – 0.87 mg
Manganese – 0.648 mg
Copper – 0.282 mg
Vitamins
Vitamin B1 (thiamine) – 0.06 mg
Vitamin B2 (riboflavin) – 0.287 mg
Niacin – 0.96 mg
Folate – 14 mcg
Pantothenic Acid – 0.133 mg
Vitamin B6 – 0.041 mg
Vitamin E – 7.43 mg
Cashews
A great source of protein they are also rich in iron and zinc, which makes cashews a great choice if you’re following a vegetarian diet. Containing generous amounts of the mineral magnesium, which is thought to improve recall and delay, age-related memory loss.
Nutritional Data: One ounce of raw, unsalted cashew nuts contains 5.17 grams of protein, 13 grams of fat, 157 calories and 0.94 grams of fiber.
Minerals
Potassium – 187 mg
Phosphorus – 168 mg
Calcium – 10 mg
Magnesium – 83 mg
Iron – 1.89 mg
Sodium – 3 mg
Manganese – 0.469 mg
Zinc – 1.64 mg
Copper – 0.622 mg
Selenium – 5.6 mcg
Vitamins
Vitamin C – 0.1 mg
Vitamin B1 (thiamine) – 0.12 mg
Vitamin B2 (riboflavin) – 0.016 mg
Niacin – 0.301 mg
Pantothenic Acid – 0.245 mg
Vitamin B6 – 0.118 mg
Folate – 7 mcg
Vitamin E – 0.26 mg
Vitamin K – 9.7 mcg
Peanuts
Surprisingly the lowly peanut rivals many of the most nutritious nuts chosen by the USDA. This nut is heart-healthy overall, and contains resveratrol, the same flavonoid sought from red grapes and red wine. Peanuts have the highest amount of protein, the third least calories, and the absolute highest amount of Folate (folic acid), a water-soluble B-complex vitamin that is rare in nuts .
Nutritional Data: One ounce of dry roasted peanuts contains 6.71 grams of protein, 14 grams of fat, 166 calories and 2.3 grams of dietary fiber.
Minerals
Potassium -187 mg
Phosphorus – 101 mg
Calcium – 15 mg
Magnesium – 50 mg
Iron – 0.64 mg
Sodium – 2 mg
Manganese – 0.591 mg
Zinc – 0.94 mg
Copper – 0.190 mg
Selenium – 2.1 mcg
Vitamins
Vitamin B1 (thiamine) – 0.124 mg
Vitamin B2 (riboflavin) – 0.028 mg
Niacin – 3.834 mg
Pantothenic Acid – 0.395 mg
Vitamin B6 – 0.073 mg
Folate – 41 mcg
Vitamin E – 1.96 mg
Pecans
The pecan is a heart-friendly nut that is packed with plant sterols, valuable compounds that are effective at lowering cholesterol levels. Pecans are also have high levels of antioxidants which helps prevent the plaque formation that causes hardening of the arteries. The pecan is also rich in oleic acid, the healthy fat found in olives and avocado.
Nutritional Data: One ounce (19 halves) of raw pecans contains 2.6 grams protein, 20 grams of fat, 196 calories and 2.7 grams fiber.
Minerals
Potassium – 116 mg
Phosphorus – 79 mg
Calcium – 20 mg
Magnesium – 34 mg
Iron – 0.72 mg
Manganese – 1.276 mg
Zinc – 1.28 mg
Copper – 0.34 mg
Selenium – 1.1 mcg
Vitamins
Vitamin C – 0.3 mg
Vitamin B1 (thiamine) – 0.187 mg
Vitamin B2 (riboflavin) – 0.01 mg
Niacin – 0.331 mg
Pantothenic Acid – 0.245 mg
Vitamin B6 – 0.06 mg
Folate – 6 mcg
Vitamin A – 16 IU
Vitamin E – 0.4 mg
Vitamin K – 1 mcg
Pistachios
Packed with antioxidants,and are the only nut that skyrockets in lutein and zeaxanthin, the only two carotenoid antioxidants that accumulate in the retinas of our eyes. Pistachios also have the most selenium, an anti-inflammatory trace element that aids our immune systems and helps prevent viral infections and cancer. While I love all of these nuts this is by far my favorite just because it tastes so good.
Nutritional Data: One ounce of dry roasted pistachio nuts (no salt) (49 kernels) contains 6.05 grams of protein, 13 grams of fat, 162 calories and 2.9 grams of dietary fiber.
Minerals
Potassium – 295 mg
Phosphorus – 137 mg
Calcium – 31 mg
Magnesium – 34 mg
Iron – 1.19 mg
Sodium – 3 mg
Manganese – 0.361 mg
Zinc – 0.65 mg
Copper – 0.376 mg
Selenium – 2.6 mcg
Vitamins
Vitamin C – 0.7 mg
Vitamin B1 (thiamine) – 0.238 mg
Vitamin B2 (riboflavin) – 0.045 mg
Niacin – 0.404 mg
Pantothenic Acid – 0.145 mg
Vitamin B6 – 0.361 mg
Folate – 14 mcg
Vitamin A – 74 IU
Vitamin E – 0.55 mg
Vitamin K – 3.7 mcg
Walnuts
With their superior antioxidant content walnuts are useful in the fight against cancer. A good source of mono-unsaturated, heart-friendly fats, and studies show they help to lower the bad form of cholesterol (LDL). The Walnut is also rich in omega-3, so they’re a great alternative if you don’t eat oily fish.
Nutritional Data: 1 ounce (14 halves) English walnuts contains 4.32 mg protein, 18 grams of fat, 185 calories and 1.9 mg fiber.
Minerals
Potassium – 125 mg
Phosphorus – 98 mg
Calcium – 28 mg
Magnesium – 45 mg
Iron – 0.82 mg
Sodium – 1 mg
Manganese – 0.968 mg
Zinc – 0.88 mg
Copper – 0.45 mg
Selenium – 1.4 mcg
Vitamins
Vitamin C – 0.4 mg
Vitamin B1 (thiamine) – 0.097 mg
Vitamin B2 (riboflavin) – 0.043 mg
Niacin – 0.319 mg
Pantothenic Acid – 0.162 mg
Vitamin B6 – 0.152 mg
Folate – 28 mcg
Vitamin A – 6 IU
Vitamin E – 0.2 mg
Vitamin K – 0.8 mcg
While there are differences in the nutrients derived from these nuts, there is also a many similarities and they all provide a healthy dose of potassium and phosphorus, generous amounts of protein, the good kind of fat, and much needed fiber. So instead of reaching for that bag of chips or bowl of ice cream, grab a handful of cashews, almonds, pecans, pistachios, walnuts, or peanuts. You will feel so much better about what you are putting in your body, and you will find nuts are both a delicious and satisfying treat.
Munch on my friends.
References:
http://www.health-alternatives.com/nut-seed-nutrition-chart.html
http://www.bbcgoodfood.com/howto/guide/health-benefits-nuts
http://voices.yahoo.com/6-best-healthiest-most-nutritious-nuts-chosen-usda-7227788.html?cat=5
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635?pg=1
http://www.webmd.com/diet/features/go-nuts-your-diet
http://healthyliving.msn.com/health-wellness/the-best-and-worst-nuts-for-your-health-1
Joseph Sacco - The Stoic Buddhist 