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Posts from the ‘Nuts’ Category


Value of nuts and seed

A nut is defined as a hard walled, edible kernel.

The macronutrient and dietary fiber content of a dried ounce of nuts are: protein content of nuts ranges from 10% in walnuts to 17% in almonds; dietary fiber ranges from 5% in macadamias to 10 – 14% in almonds and pistachios. The fat content ranges from 35% in coconuts to 70% in macadamia nuts. Most nuts contain the essential fatty acids, linoleic and linolenic acids and are rich sources of monounsaturated fatty acids, with the exception of coconuts (saturated fats) and walnuts (polyunsaturated fats).

Nuts also supply important micronutrients: vitamin E (tree nuts- almonds, hazelnuts) and provide niacin, B6, folic acid, magnesium, zinc, copper and potassium. Phytochemicals (antioxidants such as phenolic compounds) add to the protective properties of nuts. It also have a very low glycemic index – therefore they are prescribed for diabetes mellitus type 2 patients, who suffer from insulin resistance.
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