Unlike vegetables, meats and fruits, nuts are one of the few foods that contain nearly of the macronutrients (carbohydrates, proteins and fats) we need, and essential minerals and vitamins in a serving.
Fats
Nuts contain an excellent source of healthy, monosaturated and polysaturated fats that help lower LDL cholesterol, especially in walnuts and almonds. Also, nuts' high fat content contributes to about 50 percent of its energy value.
Protein Source
Since vegetarians need to combine and consume different plant foods to make complete proteins, nuts contain an excellent source of protein when eaten with other foods such as whole-grain bread, cereals and vegetables.
Phytochemicals
Nuts also contain healthy phytochemicals that act as antioxidants such as myricetin (found in walnuts) and daidzein (found in peanuts).
Vitamins and Minerals
Nuts contain an abundant source of vitamin E, magnesium, calcium, fiber, selenium, potassium, zinc and folate. But they are not a good source of vitamins, A, K, and B12.
Complementary Foods
Because different kinds of nuts contain many nutrients and lack some, you can add nuts to your diet easily such as toppings for yogurts, salads and cereals to serve as your balanced diet.
References
- "Perspectives in Nutrition;" Gordon Wardlaw and Margaret Kessel; 2002
- The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating; George Mateljan; 2006
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