Foundations of Nutrition: Nut

Question 1

Nut

Answer 1

• Almonds
• Cashews
• Macadamia
• Brazil
• Hazelnuts
• Walnuts
  Nuts are tree fruit with a hard shell instead of the skin

Benefits:
* Good source of protein, healthy fats, vitamins and minerals
* Support cardiovascular health – improve cholesterol profile
* Anticoagulant (vitamin E)
* Argenine in nuts is used by the body to form nitric oxide (a vasodilator that lowers blood pressure)
* Blood sugar regulation (high in fibre)
* Nervous system health (healthy fats, B vitamins magnesium)
In 2013,, researchers at the Harvard School of Public health found that people who ate nuts daily lived longer and healthier lives than those who didn’t eat nuts
* Raw are the best choice for health. Soak nuts (and seeds) before eating to reduce enzyme inhibitors, and to make them easier to digest.
* Great for snacks, deserts, dips, salads, nut loaves and a replacement for meat in casseroles

Question 2

Energetics

Answer 2

Warm, deeply nourishing, build digestion, strength, promote life (they are a blueprint for new life)

Question 3

Seasonal eating

Answer 3

Produced in late summer/autumn and store well– Ideal for warmth and nutrition through the autumn/winter months

Question 4

Almonds

Answer 4

• Vitamin A
• Vitamin B1, B2, B3, B5 B6
• Folate
• Vitamin C
• Vitamin E
• Calcium – More calcium than any other nut
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium
• Zinc
• Beta-carotene
• Lutein
• High-fibre content
  Uses:
• Anti-cancer and cardiovascular health (antioxidants)
• Skin Health (vitamin E, zinc)
• Digestive health (fibre)
• Bone health (calcium)

Question 5

Macadamia nuts

Answer 5

• Vitamin A
• Vitamin B1, B2, B3, B5 B6
• Folate
• Vitamin C
• Vitamin E
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium
• Zinc
• Complete protein – contain all the essential amino acids
  Uses:
• Anti-cancer and cardiovascular health (antioxidants)
• Skin Health (vitamin E, zinc)
• Digestive health (fibre)
• Bone health (calcium)

Question 6

Brazil nuts

Answer 6

• Vitamin A
• Vitamin B1, B2, B3, B5 B6
• Folate
• Vitamin C
• Vitamin E
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Selenium – more selenium in one nut than the RNI (although this is dependent on soil quality)
• Zinc
  Uses:
• Cardiovascular health (antioxidants)
• Liver (required for glutathione peroxidase)
• Reproductive health (antioxidant)
• Thyroid support (selenium aids conversion of T4 for T3)

Question 7

Walnuts

Answer 7

• Vitamin A
• Vitamin B1, B2, B3, B5 B6
• Folate
• Vitamin C
• Vitamin E
• Vitamin K
• Calcium
• Copper
• Iron
• Magnesium
• Manganese
• Phosphorus
• Potassium
• Zinc
• Selenium
• Beta-carotene
• Phospholipids
• Omega-3 (highest in nuts)
  Uses:
• Brain health including memory (due to phospholipids)