Almonds are an excellent source of protein. They are high in antioxidants, magnesium, potassium, calcium, and iron, as well as vitamin E. Like other nuts, they also provide a good source of monounsaturated fat; the good fat that is needed for heart health. According to new studies, 1 oz of almonds have as much protein as 1 oz of lean beef.
Brazil Nuts are a source of Selenium, a powerful antioxidant that helps neutralize harmful free radicals. A study at the University of Illinois suggests that Brazil Nuts may play a vital role in preventing breast cancer.
Cashews are a significant source of Iron, essential for red blood cell function and enzyme activity, Magnesium, which promotes energy release and bone growth, Phosphorus, which builds bones and teeth, zinc, essential to digestion and metabolism, and Selenium, a powerful antioxidant.
Macadamia Nuts are packed with protein and fiber, and have beneficial effects on both LDL & HDL cholesterol levels. They are one of the top sources in monounsaturated fatty acids found in a natural food.
Pecans are a rich source of oleic acid, the same type of fatty acid found in olive oil. They help reduce LDL cholesterol levels, leading to a reduction in the risk of heart attacks and coronary artery disease. They are a great staple for vegetarians and vegans, as one serving of pecans can take the place of the protein found in an ounce of meat.
Pistachios are the only nut to contain a significant amount of the carotenoids lutien, and zeaxanthin., as well as 30 different vitamins and minerals. The intake of carotenoids has been associated with a reduced risk of are related macular degenration, the leading cause of irreversible blindness in those over 65. They are also an excellent source of copper, vitamin B6 and a good source of protein, fiber, thiamin and phosohorus.
Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants, such as vitamin E. They have high levels of omega-3 fatty acids that other nuts do not. Omega-3s lower levels of triglycerides, a type of fat found in the bloodstream.