Walnuts are elegant, delicious, and nutritious nuts with kernels that resemble abstract butterflies. Walnuts are harvested only in December but are available throughout the year. Walnuts are an excellent source of essential omega-3 fatty acids and manganese and a good source of copper.
Walnuts have a favorable effect on vascular reactivity, the ability of blood vessels to respond to different stimuli in a health-supportive manner.
Hazelnuts are essential and nutritious nuts also known as filbert nuts or cobnuts depending upon the specie. Hazelnut falls out of the shell upon maturity. The hazelnut kernel is consumed either fresh or roasted, or ground into paste form. Similar to acorns and chestnuts, hazelnuts are also used as livestock feed. Hazelnut has a thin, dark brownish skin sometimes removed before roasting.
Hazelnuts are an excellent source of manganese, vitamin E, and thiamine and a good source of carbohydrates, fats, protein, water, vitamin A, riboflavin, niacin, pantothenic acid, vitamin B6, folate, vitamin C, vitamin K, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, antioxidant phenolics, and phytosterol.
Macadamia nuts are an essential food crop. Only three species of macadamias are grown commercially: Macadamia tetraphylla, ternifolia, and integrifolia. However, only Macadamia tetraphylla and integrifolia can be consumed raw. The other remaining species are poisonous and/or inedible.
Macadamia nuts are an excellent source of fats, and a good source of carbohydrates, protein, vitamin B6, vitamin C, vitamin E, calcium, iron, magnesium, phosphorus, potassium, zinc, niacin, riboflavin, thiamine, and selenium.
Compared to cashews and almonds, macadamias have high fat content and low protein content. Macadamia nuts have the highest monounsaturated fat content among all known seeds and contain omega-7 palmitoleic acid.
The Brazil nut, or Bertholletia excelsa, is a tree in the Lecythidaceae family and the name of its commercially grown consumable seed as well.
Brazil nuts are an excellent source of fats, thiamine, magnesium, manganese, and phosphorus and a good source of carbohydrates, protein, water, riboflavin, niacin, vitamin B6, folate, vitamin C, vitamin E, calcium, iron, potassium, sodium, zinc, and selenium.
Based on a study, selenium intake helps reduce risk of prostate cancer and breast cancer. This is the reason that Brazil nut consumption is recommended by some nutritionists as a protective strategy. However, these findings are yet to be concluded.
Healthy Eating and Nutritious Foods
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