The nutritional value of nuts and seeds

Let's get to know them...

Nuts include:

• almonds
• Brazil
• nuts cashews
• hazelnuts
• macadamias
• pecans
• cashews pistachios
• nuts
• Peanuts (they are in fact pulses, but nutritionally akin to nuts)

Seeds include:

• pine nuts
• pumpkin
• flaxseeds
• sesame seeds
• soppy seeds
• sunflower seeds
• psyllium seeds
• chia seeds

Nutritional Profile

Nuts and seeds have about 9 calories per gram and are:

• rich in monounsaturated and polyunsaturated fats (mainly walnuts, rich in ω-3 ).
• low in saturated fat, no dietary cholesterol
• rich in protein, especially in the amino acid arginine, which keeps blood vessels healthy
• rich in dietary fiber
• rich in phytochemicals with antioxidant effects
• rich in vitamins such as E, B6, niacin and folate, and minerals such as magnesium, zinc, iron, calcium, copper, selenium, phosphorus and potassium.

Benefits of nuts and seeds

Because of this nutritional profile of nuts and seeds, they are known to provide many health benefits, including:

• helping to maintain your weight
• reducing the risk of heart disease
• reducing the risk of diabetes.

Dietary recommendations

For adults, 30 g are recommended. nuts most days of the week. This equals about:

• 30 almonds
• 10 Brazil nuts
• 15 cashews
• 20 hazelnuts
• 15 macadamias
• 15 pecans
• 2 tablespoons pine nuts
• 30 pistachios
• 0 walnut halves
• a small handful of peanuts or mixed nuts.