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Nut Nutrition
 - Almond - MORE protein than a typical egg (1/4 cup)
- VERY GOOD vitamin E & manganese
- GOOD magnesium, copper, riboflavin (vitamin B2), phosphorus
monounsaturated fat
- Eating nuts with their skins increases flavonoids & vitamin E
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- Brazil nut - EXCELLENT protein & fiber
- High mineral content including zinc & magnesium
- Contains useful amounts of phosphorous, copper & iron
- 2,500 times as much selenium as any other nut
- Selenium is a powerful antioxidant which has been proven to protect
against heart disease & cancers like prostate cancer. Also discourages the
aging process & stimulates the immune system
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 - Cashew - EXCELLENT protein, copper & fiber
- RICH in mono-unsaturated fat can help protect the heart
- GOOD potassium, B vitamins and folate
- Lower fat content than most other nuts, 75% of their fat is unsaturated fatty
acids. Much of this is oleic acid - found in olive oil
- Contain useful amounts of magnesium, phosphorous & selenium
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 - Coconut - High-quality coconut oil is the healthiest oil for us
- MUCH SAFER alternative to other 'healthy' oils such as canola oil, where
most of its omega-3s are transformed into trans-fats during the
deodorization process, which increases the dangers of chronic diseases
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 - EXCELLENT vitamin E, folate, calcium & potassium & anti-oxidant properties
- Hazelnuts are a quality source of protein & fiber
- Low in saturated fat - high in polyunsaturated & monounsaturated fats
- Rich in B vitamins, iron, zinc, calcium, magnesium & potassium
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 - Macadamia - provide significant levels of protein
- ALL of the essential amino acids, antioxidant rich
- Contain selenium, iron, manganese, copper & zinc
- GOOD potassium, phosphorus, magnesium & calcium
- Small but significant amounts of vitamins E, B1, B5 , B6, B2, niacin & folate
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 - VERY HIGH protein content & one of the few food sources of vitamin D
- VERY GOOD monounsaturated fats & significant amounts of iron, zinc &
magnesium
- GOOD niacin, folate, copper, manganese
- High protein & iron content makes them an excellent replacement for red
meat, good for vegans or vegetarians. Raw peanuts can be sprouted
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 - Natural high-quality source of protein & fiber
- Contain very few carbohydrates & no cholesterol & naturally sodium-free
- VERY GOOD anti-oxidants
- Pecans contain more than 19 vitamins & minerals – including vitamin A,
vitamin E, folic acid, calcium, magnesium, phosphorus, potassium, several
B vitamins & zinc
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- Walnuts - EXCELLENT omega-3 essential fatty acids
- VERY GOOD manganese & copper
- Contain the antioxidant phytochemical, ellagic acid
- Melatonin is a hormone made in the brain inducing & regulating sleep & is
also a powerful antioxidant. It has been discovered in walnuts in bio-
available form, making them the perfect evening food for a natural good
night's sleep.
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