Nutrition

About a decade ago, nuts gained a bad reputation for being calorie-dense and high in fat. However, research now shows that they offer an abundance of nutritional benefits and can be part of a healthy diet. They may help reduce the risk for chronic diseases such as heart disease, diabetes and some forms of cancer.
The key is to enjoy nuts in small portions. One third of a cup of mixed nuts supplies about 270 calories and has about the same amount of protein as a 4 ounce portion of meat. It is also cholesterol-free. Nuts are a suitable substitute for animal protein when combined with grains and vegetables.
Most of the fats in nuts are the really good heart-healthy kind: mono- or poly-unsaturated, rather than artery-clogging saturated fats. Unsaturated fats can help lower LDL (bad) cholesterol levels when combined with other healthy lifestyle approaches. Nuts are very satisfying, help you feel full longer and can help maintain a healthy weight. They are a great source of vitamins, minerals and fibre and are one of few foods rich in vitamin E, a heart-healthy antioxidant.

Carb Counts for Nuts & Seeds

All counts are given for 2 Tbsp of nuts/seeds, and are effective carb counts. The fibre values have been removed.

Almonds - 1.4g
Cashews - 5g
Chestnuts - 24.2g
Coconut - 0.7g
Hazelnuts - 1.2g
Macadamia Nuts - 0.9g
Peanut Butter - 4.3g
Peanuts - 1.8g
Pecans - 0.6g
Pine Nuts - 1.7g
Pistachio Nuts - 3.1g
Pumpkin Seeds - 2.4g
Sunflower Seeds - 1.5g
Walnuts - 1.1g

Nutritional values for individual nuts

Almonds

Rich in protein - weight for weight they contain nearly 75% more than eggs.
They also have healthy amounts of essential micro-nutrients, including magnesium, potassium, zinc, iron, phosphorous and copper, as well as Vitamin B2, miacin and the anti-oxidant Vitamin E, which can help fight cancer. In addition, they are particularly high in calcium - good for people who are lactose intolerant.
Almonds can also help as part of a bone-boosting diet to beat osteoporosis. A 100g portion provides a third of the adult recommended daily requirement.
Research in Canada found that people with high cholesterol who ate 25g (1oz) of almonds a day lowered their cholesterol by an average of 4%.

Brazils

One of the richest sources of selenium, a micro-nutrient essential for the immune system and with a number of potential anti-cancer properties.
A study in the U.S. found that a supplement of 200mcg of selenium a day reduced cancer of the postrate, lung and colon by around 50%. Scientists from the University of Illinois also believe that selenium may protect women from developing breast cancer.
Brazil Nuts are ideal for vegetarian and vegans since weight for weight they contact as much protein as eggs.
They are an excellent source of phosphorous, which helps builds bones and teeth, and a rich source of magnesium, essential for the smooth operation of muscles and nerves.
Brazil Nuts also contain linoleic acid, important for the skin and hormone balance.

Cacao Nibs

Made up of water, protein, fat, carbohydrate, fibre, iron, calcium, magnesium, B vitamins, vitamin C and E and at least 300 other identifiable chemical compounds and possibly up to 1,200 chemical constituents, Cacao is the most complex food substance on earth and cannot be synthesised by man. Cacao contains Serotonin, Tryptophan, Anandamide, Dopamine, PEA and MAO inhibitors which all have a positive effect on brain chemistry. Cacao beans have the highest anti-oxidant concentration of any food are 500 times richer in anti-oxidants than blueberries with a flavonol anti-oxidant count of a whopping 10%! Research has also shown that the anti-oxidants in Cacao are highly stable and easily available to the human body.

Cashews

High in protein and carbohydrate, 100g cashews contain 17.2g protein, 60 micrograms vitamin A, 3.8mg iron.

Hazelnuts

Extremely rich in Vitamin E and monounsaturated fats, both of which can provide protection against cancer as well as looking after the skin, keeping wrinkles at bay. Rich in fibre, they help the digestive system too.
Hazelnuts also contain plenty of Biotin, a B vitamin good for the hair and skin, Vitamin E, copper, magnesium, potassium, selenium and phosphorous, as well as iron, foliate and zinc.

Macadamia Nuts

Containing no cholesterol, the oils in the macadamia nuts contain over 75% monounsaturated fats, which can assist in lowering cholesterol levels in the blood. They are a good source of protein, calcium, potassium and fibre and are low in sodium.

Peanuts

Eating 28g (1oz) of peanuts five or more times a week may help lower the risk of Type 2 diabetes in women, according to studies by the Harvard School of Public Health.
Peanuts are high in unsaturated fat and magnesium, which decreases insulin resistance. Being rich in Omega-2 fats, peanuts maintain healthy cells and supple skin, as well as lowering total cholesterol in the blood.
A study in the U.S. found a significant drop in heart disease in women aged between 34 to 59 who were eating a variety of nuts - particularly peanuts - five times a week. Peanuts are packed with nutrients including iron, zinc, Vitamin E, magnesium, folic acid and resveratrol, which is effective in fighting cancer-causing free radicals.

Pecans

Pecan nuts are 53% fat by weight yet they may reduce low density lipoprotein, a type of cholesterol associated with heart disease.
More than half the fat in pecans are monounsaturated, which is believed to help some bad cholesterol levels and may also prevent blood clots, which can cause heart attacks or strokes.
Pecans are a good source of fibre, Vitamin E - 100g provide more that the recommended daily allowance - copper and magnesium.
They also contact zinc, good for the skin and essential for the reproductive and immune systems.

Pinenuts

100g pine nuts contain 31g protein, the highest of the nuts and seeds.

Pistachio Nuts

Contain iron, folate, potassium, pantothenic acid, niacin, riboflavin and zinc. A 25g (1oz) serving supplies more than 10% of the daily value for dietary fibre, Vitamin B6, Thianin, magnesium, phosphorus and copper.
They contain almost 60mg of plant sterols per ounce, which are believed to help reduce the risk of heart disease and some cancers.
Pistachios are also an excellent source of monounsaturated fats that help reduce bad cholesterol levels.

Tigernuts

Tiger nuts are rich in minerals and vitamins, particularly phosphor,potassium and vitamins C and E.

Walnuts-Superfood?

When Dr Steven Pratt introduced the concept of Super Foods in his 2004 best-selling book,"Superfoods Rx", he explained the concept as "some foods are better than others for your health". Walnuts were identified as one of only fourteen "superfoods" because of their high omega-3 content, a distinction that makes walnuts unique among tree nuts and peanuts. Walnuts are the only nut that contain a significant amount of omega-3's.
Walnuts are also known for their high antioxidant activity, a 2002 study conducted in Norway showed that walnuts rank second only to rose hips in their antioxidant content.
"What's the single easiest, most delicious and health-promoting snack food on the planet? My vote goes to walnuts" Dr Steven G Pratt,MD. Scripps Memorial Hospital,. San Diego, CA.