Nuts

Almond

Almond is a native tree to southwestern Asia and its edible seed. Sweet almonds are the familiar, edible type consumed as nuts and used in cooking or as a source of almond oil or almond meal. The oil of bitter almonds is used in the manufacture of flavouring extracts for foods and liqueurs, though prussic acid must first be removed.

Brazil Nut

The Brazil nut is a large tree, reaching 50 m (160 ft) tall and with a trunk 1 to 2 m (3 ft 3 in to 6 ft 7 in) in diameter, making it among the largest of trees in the Amazon rainforest. It may live for 500 years or more, and can often reach a thousand years of age. The stem is straight and commonly without branches for well over half the tree's height, with a large, emergent crown of long branches above the surrounding canopy of other trees. Brazil nuts contain 14% protein, 12% carbohydrate, and 66% fat by weight; 85% of their calories come from fat, and a 100-gram (3 1⁄2-ounce) amount provides 2,740 kilojoules (656 kilocalories) of food energy. The fat components are 23% saturated, 38% monounsaturated, and 32% polyunsaturated. Due to their high polyunsaturated fat content, primarily omega-6 fatty acids, shelled Brazil nuts may quickly become rancid.

Cashew

The cashew tree (Anacardium occidentale) is a tropical evergreen tree that produces the cashew seed and the cashew apple. The tree can grow as high as 14 m (46 ft), but the dwarf cashew, growing up to 6 m (20 ft), has proven more profitable, with earlier maturity and greater yields. The cashew seed is often considered a nut in the culinary sense; this cashew nut is eaten on its own, used in recipes, or processed into cashew cheese or cashew butter. Like the tree, the nut is often simply called cashew. Raw cashews are 5% water, 30% carbohydrates, 44% fat, and 18% protein (table). In a 100 gram reference amount, raw cashews provide 553 Calories, 67% of the Daily Value (DV) in total fats, 36% DV of protein, 13% DV of dietary fiber and 11% DV of carbohydrates. Cashews are rich sources (20% or more of the DV) of dietary minerals, including particularly copper, manganese, phosphorus, and magnesium (79-110% DV), and of thiamin, vitamin B6 and vitamin K (32-37% DV) (table).Iron, potassium, zinc, and selenium are present in significant content (14-61% DV) (table).Cashews (100 grams, raw) contain 113 milligrams (1.74 gr) of beta-sitosterol.

Coconut

Coconut is the fruit of the coconut palm (Cocos nucifera).Coconuts have been grown in tropical regions for more than 4,500 years but recently increased in popularity for their flavor, culinary uses, and potential health benefits. They are used for its water, milk, oil, and tasty meat.The raw white meat inside a coconut is referred to as the kernel. It has a firm texture and delicious, slightly sweet flavor.Dried coconut meat is usually grated or shaved and used in cooking or baking. It can be further processed and ground into flour.

Hazelnut

The hazelnut, also known as the filbert, is a type of nut that comes from the Corylus tree. It is mostly cultivated in Turkey, Italy, Spain and the United States. Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste. Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals. Here are seven evidence-based health benefits of hazelnuts. Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.

Kola Nut

The kola nut is the fruit of the kola tree (Cola acuminata and Cola nitida), indigenous to West Africa. The trees, which reach heights of 40 to 60 feet, produce a star-shaped fruit. Each fruit contains between two and five kola nuts. About the size of a chestnut, this little fruit is packed with caffeine. Kola nuts have a bitter taste when chewed fresh. When they’re dried, the taste becomes milder and they reportedly smell of nutmeg.

Macadamia

Macadamia nuts are the most expensive nuts in the world.The flowering macadamia trees originated in northeastern Australia and take 7 to 10 years to begin producing nuts. The nuts can only be harvested a few times a year.Considered a high-quality dessert nut because of its rich, buttery flavor, macadamia nuts are a popular treat and a trendy import in countries like China and the United States.

Peanut

Peanuts (Arachis hypogaea) are a legume that originated in South America.Despite their name, peanuts are unrelated to tree nuts. As a legume, they’re related to beans, lentils, and soy. They are most often consumed roasted or as peanut butter. Other peanut products include peanut oil, flour, and protein. These goods are used in a variety of foods, such as desserts, cakes, confectionery, snacks, and sauces. Peanuts are rich in protein, fat, and various healthy nutrients. Studies show that peanuts may even be useful for weight loss and are linked to a reduced risk of heart disease.

Pecan Nut

The pecan (Carya illinoinensis) is a species of hickory native to northern Mexico and the southern United States in the region of the Mississippi River.A pecan nut is 4% water, 72% fat, 9% protein, and 14% carbohydrates (table). In a 100 g reference amount, pecans provide 691 Calories and a rich source (20% or more of the Daily Value, DV) of total fat, protein, dietary fiber (38% DV), manganese (214% DV), magnesium (34% DV), phosphorus (40% DV), zinc (48% DV), and thiamin (57% DV) (table).[30] Pecans are a moderate source (10-19% DV) of iron and B vitamins. Pecan fat content consists principally of monounsaturated fatty acids, mainly oleic acid (57% of total fat), and the polyunsaturated fatty acid, linoleic acid (30% of total fat).

Pine Nut

Pine nuts,are the edible seeds of pines . About 20 species of pine produce seeds large enough to be worth harvesting; in other pines, the seeds are also edible, but are too small to be of notable value as a human food. When dried for eating, pine nuts are 2% water, 13% carbohydrates, 14% protein, and 68% fat (table). In a 100-gram (3 1⁄2-ounce) reference serving, dried pine nuts supply 2,815 kilojoules (673 kilocalories) of food energy and are a rich source (20% or more of the Daily Value, DV) of numerous micronutrients, particularly manganese (419% DV), phosphorus (82% DV), magnesium (71% DV), zinc (67% DV), copper (65% DV), vitamin E (62% DV), vitamin K (51% DV), and the B vitamins, thiamin and niacin (29–35% DV), among others (table).

Pistachio

Pistachios are the seeds of the pistachio tree. They’re usually green and slightly sweet. They’re called nuts, but botanically pistachios are seeds. The kernels can have different colors, ranging from yellow to shades of green. They’re usually about an inch long and half an inch in diameter. Pistachios can lower your chances for cardiovascular disease. Their fiber and protein can make you feel fuller for longer. This fiber can also have a positive effect on your gut by aiding 'good' bacteria.Pistachios are bursting with the fiber, minerals, and unsaturated fat that can help keep your blood sugar, blood pressure, and cholesterol in check.

Pumpkin Seed

A pumpkin seed, also known in North America as a pepita is the edible seed of a pumpkin or certain other cultivars of squash.The seeds are typically flat and asymmetrically oval, have a white outer husk, and are light green in color after the husk is removed. Pumpkin seeds are little powerhouses of nutrients and health benefits. Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3 and omega-6 fatty acids. They also contain a good range of nutrients, including iron, calcium, B2, folate and beta-carotene, which the body converts into vitamin A.

Sunflower Seed

Sunflower seeds are rich in healthy fats, beneficial plant compounds and several vitamins and minerals.The seeds are harvested from the plant’s large flower heads.Sunflower seeds are especially high in vitamin E and selenium. These function as antioxidants to protect the body’s cells against free radical damage, which plays a role in several chronic diseases.

Walnut

Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.