Nuts and Seeds: Are They Really Healthy For You?

Sweet. Savory. Salty....or somewhere in the middle....

Many people think that nuts and seeds are very unhealthy. Really?

In facts, nuts and seeds are high in nutrition, which includes

• Protein
• Essential vitamins (such as vitamin A and vitamin E)
• Minerals (such as phosphorous, potassium, and fiber)

They have high carbohydrates and oils--it should be eaten in moderation. Nuts and seeds provide many health benefits. Here are a few examples:

Almonds

• A 100-gram bag contains 16.9 g protein, 4.2 mg iron, 250 mg calcium, 20 mg vitamin E, 3.1 mg zinc, and 0.92 mg vitamin B2
• Almond oil is used for enhancing flavor and skin care preparations; extracted from the kernel of the butter almond

Cashews

• High in protein and carbohydrates
• A 100-gram bag contains 17.2 g protein, 60 mcg vitamin A, and 3.8 g iron

Coconut

• Unripe coconut contains coconut milk
• The nutmeat of the coconut can be eaten dried or fresh
• 100-grams of fresh coconut contains 3.2 g protein and 36 g fat; coconut flakes have 56 g protein and 62 g fat
• Coconut oil comes from the nutmeat; used for cooking and in margarine. NOTE: Coconut oil is high in saturated fat.

Peanuts

• High in protein; contains approximately forty to fifty percent oil.
• Peanuts in a 100-gram bag contain 24.3 g protein, 2 mg iron, and 3 mg zinc
• Are usually inexpensive; are a mixture of other types of nuts for cost reduction at the same time retaining the flavor and good nutrition. NOTE: Always look for the brands that hydrogenated oils are excluded, Hydrogenated oils are high in saturated fats.

Pumpkin

• High in protein, iron, zinc, and phosphorous
• Pumpkin seeds contain 29 g protein, 11.2 mg iron, and 1144 mg phosphorous

Sesame

• Sesame seeds contain 26.4 g protein, 12.6 mg vitamin B3, 7.8 mg iron, 131 mg calcium, and 10.3 mg zinc
• Used in many dishes, as in hummus

Sunflower

• Sunflower seeds contain 24 g protein, 7.1 mg iron, and 120 mg calcium
• An excellent source of potassium and phosphorous

Now you know that there are health benefits in nuts and seeds, you can eat them--for your health, but in moderation!