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BRAZIL NUTS
Per 100g: Cals 682; fat 68.2g THESE are one of the richest sources of selenium, a micronutrient essential for the immune system and with a number of potential anticancer properties.
A U.S. study found that a supplement of 200mcg of selenium a day reduced cancer of the prostate, lung and colon by around 50 per cent.
Scientists from the University of Illinois also believe that selenium may protect women from developing breast cancer. And it has been shown to help prevent prostate problems.
Brazil nuts are ideal for vegetarians and vegans since weight for weight they contain as much protein as eggs.
They are an excellent source of phosphorus, which helps build bones and teeth, and a rich source of magnesium, essential for the smooth operation of muscles and nerves.
They also contain linoleic acid, important for the skin and hormone balance.
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PEANUTS
Per 100g: Cals 564; fat 46.10g EATING 1oz (28g) of peanuts five or more times a week may help lower the risk of type 2 diabetes in women, according to a study by Harvard School of Public Health.
Peanuts are high in unsaturated fat (monounsaturated and polyunsaturated), magnesium and dietary fibre which all reduce diabetes risk.
They also contain fibre and magnesium which decrease insulin resistance.
Being rich in omega-2 fats, peanuts maintain healthy cells and supple skin as well as lowering total cholesterol in the blood.
A U.S. study found a significant drop in heart disease in women aged 34 to 59 who were eating all kinds of nut - particularly peanuts - five times a week.
Peanuts are packed with nutrients including iron, zinc, vitamin E, magnesium, folic acid and resveratrol which is effective in fighting cancer causing free radicals .
But a word of caution: people allergic to peanuts can suffer a fatal reaction.
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WALNUTS
Per 100g: Cals 688; fat 68.5g ACCORDING to a study by Penn State University, walnuts not only lower bad cholesterol but also decrease the possibility of blood vessel inflammation in those susceptible to cardiovascular disease.
Walnuts are a good source of two unsaturated fatty acids : alpha- lanoline acid and linolenic acid.
They also contain vitamin E, iron, manganese, phosphorous, potassium and folic acid, which build bones, and maintain the health of the heart and blood, and vitamin B6, which is helpful in relieving many of the symptoms associated with PMS
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HAZELNUTS
Per 100g: Cals 650; fat 64g HAZELNUTS are extremely rich in vitamin E and monounsaturated fats, both of which can provide protection from heart attacks.
As vitamin E helps fight free radicals, eating a handful of hazelnuts a day could provide some protection against cancer as well as looking after the skin, keeping wrinkles at bay.
Rich in fibre, they help the digestive system, too.
Hazelnuts also contain plenty of Biotin, a B vitamin good for the hair and skin, and vitamin E, copper, magnesium and phosphorus, as well as iron, folate and zinc.
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CASHEWS
Per 100g: Cals 611; fat 50.9g CASHEWS contain twice as much iron as minced beef.
Eaten regularly, they could help protect against anaemia.
As iron uptake is aided by vitamin C, it helps to nibble cashews with a glass of fresh orange juice.
Cashews are also rich in zinc which is needed by the body for normal growth, sexual development and reproduction as well as a healthy immune system.
But salted cashews should be avoided by anyone with high blood pressure or a history of heart disease.
An excellent source of copper and manganese, they are also a rich source of phosphorus, magnesium and zinc, vitamin B, E and folate.
They may help enhance the recovery process of muscles after intense activity. Double Olympic champion Kelly Holmes claims her secret weapon for fighting fatigue was cashew nuts.
Eating nuts like cashews may help with weight loss.
Despite their relatively high fat content, nuts can promote a feeling of being satisfied and so prevent weight gain.
====================================================
ALMONDS
Per 100g: Cals 612; fat 55.8g ALMONDS are rich in protein - weight for weight they contain nearly 75 per cent more than eggs.
They also have healthy amounts of essential micronutrients, including magnesium, potassium, phosphorous and copper, as well as vitamin B2, niacin and the antioxidant vitamin E, which can help fight cancer.
Compared with other nuts they are particularly high in calcium - good for people who are lactose intolerant.
It can also help as part of a bone-boosting diet to beat osteoporosis. A 31/2oz (100g) portion provides a third of the adult daily requirement.
Canadian research found that people with high cholesterol who ate one ounce of almonds a day lowered their bad cholesterol by an average of 4 per cent They are best eaten raw and unsalted. Because of their high fat content, they should be eaten instead of other foods, not as well as them.
====================================================
PECANS
Per 100 Cals: 689; fat 70.1g PECANS are 53 per cent fat by weight, yet they may reduce low density lipoprotein, a type of cholesterol associated with heart disease.
More than half the fat in pecans is monounsaturated, which is believed to help lower bad cholesterol levels.
It may also prevent blood clots which can cause heart attacks or strokes.
Pecans are a good source of fibre, vitamin E - 31/2oz (100g) provide more than the recommended daily allowance - copper and magnesium.
They also contain zinc, good for skin and essential for the reproductive system and immune health.
====================================================
CHESTNUTS
Per 100g: Cals 170; fat 2.70 LOW in fat and an excellent source of energy, chestnuts are a good option for dieters.
They are easily digested and can be ground to make flour for anyone gluten intolerant.
They contain vitamin E, which protects the body from damage by cancer- causing free radicals, and vitamin B12 which is essential for all growth, the formation of red blood cells and a healthy nervous system.
Per 100g: Cals 682; fat 68.2g THESE are one of the richest sources of selenium, a micronutrient essential for the immune system and with a number of potential anticancer properties.
A U.S. study found that a supplement of 200mcg of selenium a day reduced cancer of the prostate, lung and colon by around 50 per cent.
Scientists from the University of Illinois also believe that selenium may protect women from developing breast cancer. And it has been shown to help prevent prostate problems.
Brazil nuts are ideal for vegetarians and vegans since weight for weight they contain as much protein as eggs.
They are an excellent source of phosphorus, which helps build bones and teeth, and a rich source of magnesium, essential for the smooth operation of muscles and nerves.
They also contain linoleic acid, important for the skin and hormone balance.
====================================================
PEANUTS
Per 100g: Cals 564; fat 46.10g EATING 1oz (28g) of peanuts five or more times a week may help lower the risk of type 2 diabetes in women, according to a study by Harvard School of Public Health.
Peanuts are high in unsaturated fat (monounsaturated and polyunsaturated), magnesium and dietary fibre which all reduce diabetes risk.
They also contain fibre and magnesium which decrease insulin resistance.
Being rich in omega-2 fats, peanuts maintain healthy cells and supple skin as well as lowering total cholesterol in the blood.
A U.S. study found a significant drop in heart disease in women aged 34 to 59 who were eating all kinds of nut - particularly peanuts - five times a week.
Peanuts are packed with nutrients including iron, zinc, vitamin E, magnesium, folic acid and resveratrol which is effective in fighting cancer causing free radicals .
But a word of caution: people allergic to peanuts can suffer a fatal reaction.
====================================================
WALNUTS
Per 100g: Cals 688; fat 68.5g ACCORDING to a study by Penn State University, walnuts not only lower bad cholesterol but also decrease the possibility of blood vessel inflammation in those susceptible to cardiovascular disease.
Walnuts are a good source of two unsaturated fatty acids : alpha- lanoline acid and linolenic acid.
They also contain vitamin E, iron, manganese, phosphorous, potassium and folic acid, which build bones, and maintain the health of the heart and blood, and vitamin B6, which is helpful in relieving many of the symptoms associated with PMS
====================================================
HAZELNUTS
Per 100g: Cals 650; fat 64g HAZELNUTS are extremely rich in vitamin E and monounsaturated fats, both of which can provide protection from heart attacks.
As vitamin E helps fight free radicals, eating a handful of hazelnuts a day could provide some protection against cancer as well as looking after the skin, keeping wrinkles at bay.
Rich in fibre, they help the digestive system, too.
Hazelnuts also contain plenty of Biotin, a B vitamin good for the hair and skin, and vitamin E, copper, magnesium and phosphorus, as well as iron, folate and zinc.
====================================================
CASHEWS
Per 100g: Cals 611; fat 50.9g CASHEWS contain twice as much iron as minced beef.
Eaten regularly, they could help protect against anaemia.
As iron uptake is aided by vitamin C, it helps to nibble cashews with a glass of fresh orange juice.
Cashews are also rich in zinc which is needed by the body for normal growth, sexual development and reproduction as well as a healthy immune system.
But salted cashews should be avoided by anyone with high blood pressure or a history of heart disease.
An excellent source of copper and manganese, they are also a rich source of phosphorus, magnesium and zinc, vitamin B, E and folate.
They may help enhance the recovery process of muscles after intense activity. Double Olympic champion Kelly Holmes claims her secret weapon for fighting fatigue was cashew nuts.
Eating nuts like cashews may help with weight loss.
Despite their relatively high fat content, nuts can promote a feeling of being satisfied and so prevent weight gain.
====================================================
ALMONDS
Per 100g: Cals 612; fat 55.8g ALMONDS are rich in protein - weight for weight they contain nearly 75 per cent more than eggs.
They also have healthy amounts of essential micronutrients, including magnesium, potassium, phosphorous and copper, as well as vitamin B2, niacin and the antioxidant vitamin E, which can help fight cancer.
Compared with other nuts they are particularly high in calcium - good for people who are lactose intolerant.
It can also help as part of a bone-boosting diet to beat osteoporosis. A 31/2oz (100g) portion provides a third of the adult daily requirement.
Canadian research found that people with high cholesterol who ate one ounce of almonds a day lowered their bad cholesterol by an average of 4 per cent They are best eaten raw and unsalted. Because of their high fat content, they should be eaten instead of other foods, not as well as them.
====================================================
PECANS
Per 100 Cals: 689; fat 70.1g PECANS are 53 per cent fat by weight, yet they may reduce low density lipoprotein, a type of cholesterol associated with heart disease.
More than half the fat in pecans is monounsaturated, which is believed to help lower bad cholesterol levels.
It may also prevent blood clots which can cause heart attacks or strokes.
Pecans are a good source of fibre, vitamin E - 31/2oz (100g) provide more than the recommended daily allowance - copper and magnesium.
They also contain zinc, good for skin and essential for the reproductive system and immune health.
====================================================
CHESTNUTS
Per 100g: Cals 170; fat 2.70 LOW in fat and an excellent source of energy, chestnuts are a good option for dieters.
They are easily digested and can be ground to make flour for anyone gluten intolerant.
They contain vitamin E, which protects the body from damage by cancer- causing free radicals, and vitamin B12 which is essential for all growth, the formation of red blood cells and a healthy nervous system.
