Do Good Things Come in Small Packages? Seeds and Nuts Facts

Nuts and seeds are two great nutrition sources. Because they contain minerals, vitamins, amino acids, and healthy fats they can be used as an addition to a sports diet. Here are some great facts about nuts and seeds:

Almonds: Diet Nutrition & Almonds

Almonds have the highest protein content of any nut and are a valuable food for vegans and vegetarians. Almonds are rich in minerals, magnesium, potassium, phosphorous and especially high in calcium. Almonds are high in mono-unsaturated fat which helps to lower cholesterol, especially the bad cholesterol (LDL). Almonds contain a high degree of oleic acid, which is believed to be the ingredient in olive oil that protects against heart disease.

Calories in Almonds:
1 oz/25g = 165 calories

Cashew Nuts

Diet Nutrition & Cashew Nuts:

Cashew nuts, like all nuts, are an excellent source of protein and fiber. They are rich in mono-unsaturated fat which may help protect the heart. Cashew nuts are also a good source of potassium, B vitamins and folate.They contain useful amounts of magnesium, phosphorous, selenium and copper.

Like peanuts, cashew nuts are often salted. This added sodium content may contribute to increased blood pressure. So buy plain roasted cashew nuts without added salt.

Calories in Cashew Nuts:
1 oz/25g = 160 calories

Pistachio Nuts

Diet Nutrition
Like all nuts, pistachio nuts are an excellent source of protein. Unsalted pistachios have a high-potassium low-sodium content which helps to normalize blood pressure, maintain water balance in the body and strengthen muscles. Pistachio nuts are also a good source of vitamin E which boosts the immune system and alleviates fatigue. They contain lesser amounts of magnesium, phosphorous, iron and zinc.

Diet Note
Most pistachio nuts are salted and because of the high sodium content should only be eaten in small quantities. But unsalted, they are an excellent addition to any diet, particularly vegan or vegetarian.

Calories in Pistachio Nuts:
1 oz/25g = 165 calories

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