Nuts have a host of nutrients, including protein, healthy fats, minerals, fiber and an array of vitamins. Not all nuts have the same combination of nutrients, but with the variety of nuts available to use as snacks or to add to salads and other recipes, it's easy to find some that contain at least one of the vitamins essential to good health.
Vitamins A and C
Many people associate vitamin A with carrots, as carotene, which gives carrots their yellow color, is a type of vitamin A. Pistachios, pecans, chestnuts, hazelnuts, pine nuts and walnuts also contain vitamin A. This vitamin helps with vision and cell reproduction. As an antioxidant, it aids in tissue repair, keeping bones, teeth, skin and hair healthy. While many nuts have small amounts of vitamin C, another antioxidant, only chestnuts have enough to make a difference, according to Health Alternatives 2000.
Vitamin K
Cashews, chestnuts, hazelnuts or filberts, pecans, pine nuts, pistachios and walnuts all have varying amounts of vitamin K. This vitamin is a protein builder and aids in the maintenance of healthy tissues, including bones. Vitamin K is especially important in the production of a protein that helps blood clot, so you don't bleed too much if you get a cut. If you take a blood thinner, you need to be sure you're getting enough vitamin K, and health-care specialists would advise that you use caution in taking vitamin E supplements, which might interfere with the functions of vitamin K.
Vitamin E
Nuts are a natural source of vitamin E, a nutrient Americans do not get enough of, according to the American Academy of Family Physicians. Almonds, filberts, peanuts, pine nuts, Brazil nuts, cashews, chestnuts, macadamias, pecans, pistachios and walnuts all add vitamin E to the diet. Like vitamins A and C, vitamin E is an antioxidant and promotes strong bones and teeth, healthy skin and improved immune system function.
B Vitamins
Nuts are also heavy on the B vitamins: thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B6 and folate. B12 is the only B vitamin that nuts don't contain in significant amounts. B vitamins help you process the food you eat. They're also important in the development of red blood cells. While not all nuts contain all of the B vitamins, each contains at least one or two. Chestnuts, peanuts and filberts have the widest assortment of B vitamin content.
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