Nuts are the seeds of woody plants that have tough shells, and they come in various types such as walnuts, chestnuts, apricot kernels, macadamia nuts, pine nuts, and many more.
Nuts are a highly nutritious food group, and their nutritional value can be understood in the following ways:
1. Rich in Healthy Fats: Nuts can be categorized into two groups based on their nutritional content: oil nuts, like walnuts, peanuts, and pine nuts, and starch nuts, such as chestnuts and lotus seeds.
Oil nuts are notably rich in polyunsaturated fatty acids, vitamin E, and zinc. They can contain as much as 40% to 73% oil.
This oil is packed with essential unsaturated fatty acids, including monounsaturated and polyunsaturated fats like linoleic acid and linolenic acid.
These acids are vital for human health and can't be produced by the body, so they must be obtained through food.
2. High-Quality Protein: Nuts are also an excellent source of protein. Common nuts like walnuts, pine nuts, almonds, hazelnuts, cashews, pistachios, peanut kernels, and sunflower seeds contain protein ranging from 12.6% to 24.8%.
These nuts provide essential amino acids necessary for the body, including the nine essential amino acids required for human health.
For instance, hazelnut kernels contain an abundance of aspartic acid and arginine, which help regulate the immune system, eliminate ammonia from the blood, and boost overall immunity.
3. Essential Vitamins: Most nuts are rich in vitamins, particularly vitamin E and vitamin B. Some nuts even contain carotene. For example, sunflower kernels and dry pecans have high vitamin E content, reaching 114.16mg/100g, 79.09mg/100g, and 65.55mg/100g, respectively.
Many nuts are also rich in B vitamins, with sunflower kernels, peanut kernels, and dry hazelnuts having vitamin B1 contents of 1.89mg/100g, 0.72mg/100g, and 0.62mg/100g, respectively. Vitamin B6 is also present in sunflower kernels (1.25mg/100g) and walnut kernels (0.73mg/100g).
Vitamin E acts as an antioxidant, protecting the body from oxidative damage. Vitamin E deficiency can lead to increased epileptic seizures, but proper supplementation can help reduce their frequency.
Vitamin B1 deficiency can cause cardiac issues and beriberi symptoms, while a lack of vitamin B6 may result in seborrheic dermatitis of the skin.
4. Minerals and Dietary Fiber: Nuts are a good source of minerals and dietary fiber. Selenium and zinc, in particular, are crucial for immune function, with sunflower seeds, pumpkin seeds, and watermelon seeds being notable sources.
Hazelnuts, macadamia nuts, and almonds are rich in dietary fiber, promoting healthy digestion and regular bowel movements.
Nuts are a powerhouse of nutrition, providing essential fats, high-quality protein, vital vitamins, minerals, and dietary fiber.
