043 NUT-RITION [21 Dec 2009]

Nuts are nut-ritious! Nuts are commonly associated with the Christmas holidays, but are so nutritious that they should be consumed year round. Here is a sample of nut nutrition from the Planters website [www.nutnutrition.com].

Almonds are a good source of fiber, vitamin E, copper, magnesium and phosphorous.

Sweet almonds are the good eating variety; bitter almonds are used to make oil for cooking. Almonds are high in oxalates so avoid them if you have a kidney or gallbladder problem. Almond butter is a safe substitute for most people with a peanut allergy.

Brazil nuts grow only in the Amazon rainforest. They are a good source of thiamine (B1), phosphorus, magnesium, selenium, copper, manganese and zinc. They are believed to be beneficial to prostate health.

Cashews are native to Brazil and the Caribbean. They are a good source of iron, phosphorous, magnesium, zinc, copper and manganese. They have a high content of oleic acid, a beneficial fatty acid. Cashews are high in oxalates so avoid them if you have a kidney or gallbladder problem.

Hazelnuts (aka filberts) are a good source of fiber, vitamin E, riboflavin (B2), calcium, phosphorus, magnesium, copper and manganese.

Pecans are native to southern USA and northern Mexico. They are good source of fiber, thiamine, magnesium, zinc, copper and manganese.

The pistachio is native to the Middle East and has been cultivated for 10,000 years. Pistachios are a good source of fiber, thiamine, B6, potassium, calcium, magnesium, phosphorus, copper and manganese. Thankfully the custom of dying them red is now passé.

Our familiar walnut was imported by the Romans from India and the Caspian Sea region to Europe and England from where it was later imported to America. Walnuts are a good source of ALA (an Omega 3 EFA), vitamin E, phosphorus, magnesium, iron, zinc, copper and manganese.

In addition to the vitamins and minerals mentioned, nuts as a group are a good source of essential fatty acids. Nuts are most nutritious raw but may be lightly roasted for flavor. Adding salt is not necessary to enjoy their unique flavors. Besides eating them as a snack food, nuts can be added to salads, ground and added to soups, or used in deserts.

Stan and Donna wish you and your family a happy healthy holiday!  Enjoy nutritious nuts this Christmas and throughout 2010.

This article is intended for educational purposes only; for medical advice consult your licensed health practitioner.