Nutritional Properties of Nuts and Seeds

Peanuts are technically legumes, not nuts.

Nuts and seeds are rich in monounsaturated and polyunsaturated fats, which are considered healthy fats.

Almonds are a good source of protein, with approximately 6 grams per ounce.

Nuts and seeds are good sources of insoluble fiber, which helps promote digestive health.

Walnuts are a good source of omega-3 fatty acids, which are important for heart health.

Nuts and seeds are rich in phytochemicals, which are plant compounds with antioxidant properties.

Brazil nuts are a good source of selenium, an essential mineral for thyroid function.

Nuts and seeds are good sources of magnesium, which is important for muscle function and nerve transmission.

Almonds are a good source of vitamin E, an antioxidant that helps protect cells from damage.

Nuts and seeds are good sources of zinc, which is important for immune function and cell growth.

Pistachios are a good source of folate, a B vitamin that is important for cell growth and development.

Nuts and seeds are good sources of calcium, which is important for bone health.

Hazelnuts are a good source of iron, a mineral that is important for red blood cell production.

Nuts and seeds are good sources of potassium, which is important for maintaining blood pressure and fluid balance.

Cashews are a good source of copper, a mineral that is important for energy production and immune function.