CHAPTER 3I

NUTS INTRODUCTION

Nuts provide numerous nutritional benefits. Throughout the following pages there is a descriptive evaluation of the most common varieties: almond, Brazil, cashew, chestnut, coconut, hazel, macadamia, pecan, pine, pistachio and walnut.

Generally speaking, nuts are a very good source of complete protein, all the essential life-supporting amino acids are generously supplied by the nut kingdom (refer to Chart 8). Nuts can easily replace all other foods for protein value and requirements.

We are fortunate these days to have a variety of nuts from around the world to choose from; however, many people consider nuts to be an expensive food item and unfortunately for that reason they are avoided. Nut protein is actually better value than meat or poultry (refer to the chart below). Nuts provide an abundance of minerals and vitamins compared to meat and poultry, plus they need no cooking and that saves on fuel bills.

In addition, nuts provide numerous other benefits due to their good supply of fibre, trace minerals and antioxidants. Nuts provide pure value per gram.

Another main benefit from nuts is that, when they are eaten raw, the valuable unsaturated oil content is an excellent source of energy and health benefits, as presented in the following pages.

PROTEIN FOOD COMPARISON	PRICE 100g	70kg male	CHOLESTEROL	IRON
ALMONDS	$1.40		0	4.6
BRAZIL	$1.19	210g	0	3.4
CASHEW	$2.00	200g	0	3.7
A, B, C NUT MIX	$1.50	150g	0	3.9
PEPITAS	$1.95	130g	0	11.3
SOY BEANS	$0.35	150g	0	5.1
BEEF STEAK	$1.80	180g	81	1.9
CHEDDAR	$2.50	120g	107	0.6
CHICKEN	$2.00	140g	90	0.7
LAMB	$3.10	160g	75	1
TUNA	$2.50	100g	38	1.5

Animal protein foods such as meat are mainly composed of saturated fats. Once meat is cooked, a decrease in the protein value occurs plus the nasty addition of free radicals results, which is really detrimental to health.

Nuts supply generous amounts of easily assimilated complete protein, minerals, vitamins and no free radicals when eaten raw. For a simple protein snack, try a handful of almonds with a ripe peach or crisp apple.

Nuts supply all the essential nutrients for the utilisation of their fat content, and because most of the fats are unsaturated, they can be readily used by the body. Over half the food value in nuts is composed of unsaturated fats and these provide a very satisfying effect on the appetite with no health risk problems. Research studies have shown that the unsaturated fats in nuts can actually reduce weight when they replace the saturated fats of other animal produce foods and meals. Nuts are the answer to the big appetite and demand for calories and energy.

One serving of 150g of mixed nuts will provide an average of 900 calories or one-third of the daily calorie allowance for men between the ages of 20–50. With such a serving, all daily protein requirements are obtained.

Nuts provide an abundance of the minerals calcium, phosphorus, iron potassium, copper, selenium and magnesium.

The following pages will detail the enormous benefits that are provided by the mighty nut kingdom.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

C. P. L.	CALORIES – total: 578 kcal. per 100 grams
14 13 73	Calories from: Carb: 80 Protein: 74 Fat: 424

ALMONDS ALMONDS – Prunus dulcis

Almonds are alkaline and for this reason alone the almond nut in the raw state is a great food, ideal for obtaining the 75% alkaline daily food balance. All foods except fruits, vegetables and rice are acid forming; the almond is a great exception. An alkaline body balance promotes natural healing

Almonds are also a great provider of lipids, especially monounsaturated at 32g, with polyunsaturated 12g and saturated 4g. In one study, comparing two weight-loss diets, the ‘almond diet’ proved to reduce weight and blood pressure 30% better than the standard low-calorie, low-fat diet. It was found that not all the fat in almonds is absorbed, as the cell walls in the almond nut acts as a partial barrier to fat absorption. Furthermore, the abundance of monounsaturated fats in almonds is ideal for energy requirements and is readily used by the body, plus it reduces cholesterol levels in the blood.

Almonds provide only a trace amount of omega-3, but they supply 10g of omega-6, the other essential fatty acid. Almonds are an excellent source of vitamin E (26mg) or 90% of the daily value (d.v.) requirement. Vitamin E is a major antioxidant; it reduces the risk of heart disease as it protects against oxidation of LDL cholesterol, or the bad cholesterol that leads to heart disease. Vitamin E also promotes blood circulation, heart muscle function and the life of body cells. One study showed a 45% decrease in the risk of heart disease by substituting the fats in almonds for the saturated fats in meat. In summary, lipids in almonds are safe and beneficial. For more information on almond oil, refer to Section entitled as Almond Oil.

In regards to the protein value of raw almonds, they provide complete protein, as they supply the eight essential amino acids (refer to the chart 4). Almonds supply 20% protein, with 21g or nearly 40% of the d.v. requirement for the average adult, but with only 20% of daily calories—that’s a very impressive figure! Almonds are an excellent magnesium food (275mg or 100% d.v.) and this promotes blood flow and reduced risk of heart attacks, plus it is essential for the health of the nervous system and brain, as it nourishes the white nerve fibres and helps the nerves to relax.

In addition, the excellent phosphorus content (474mg) is vital for the repair of the nervous system, improved blood circulation, memory and concentration. If you are writing a thesis, without almonds, it’s a brain drain! Almonds promote creativity, plus the good manganese content (3mg) promotes memory abilities.

The calcium content in almonds is excellent (248mg) and for dairy intolerant persons, almonds are ideal. They are the best nut source of calcium, and apart from tahini and tofu, only dairy is higher but it supplies considerable saturated fats and cholesterol. Almonds provide safe calcium. Almonds are a great source of dietary fibre (12g), and when eaten as a snack with apples, their protein digestion is enhanced. Almonds are also full of copper (56% d.v.), iron (24% d.v.), zinc (22% d.v.), potassium (21% d.v.), B2 (48% d.v.), B3 (20% d.v.) and biotin (100% d.v.), essential for fat metabolism.

As well as eaten in nut form, almonds can be ground and added to cereal. They are so great, you could literally write a book on them! The perfect alkaline protein.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.

C. P. L.	CALORIES – total: 656 kcal. per 100 grams
7 8 85	Calories from: Carb: 50 Protein: 50 Fat: 556

BRAZIL NUTS – Bertholletia excelsa

Brazil nuts are exceptionally rich in the mineral selenium (1900–2960mcg). The daily RDI is 55mcg, with an upper level intake of 400mcg from supplements. Brazil nuts are so rich in selenium that it would be a big waste of money to buy a selenium supplement. One Brazil nut a day will provide all your daily selenium requirements, unless you want to eat a 100g serve of liver or 500g of wheat germ, or 600g sunflower seeds or 1kg of tuna!

Brazil nuts really are an essential food item. A prolonged selenium deficiency can increase the risk of asthma, heart disease, HIV infections, arthritis, senility, Alzheimer’s disease, epilepsy, mental fatigue, anxiety and atherosclerosis. Selenium is vital for diabetics, as it stimulates glucose absorption. In a 10-year study, an optimum selenium intake decreased cancer mortality by 50%, especially lung (46%) prostate (63%) and colon cancer (38%). Selenium acts as an antioxidant in combination with vitamin E, against free radicals, especially from cooked oils. Selenium and the vitamin E (6mg) in Brazil nuts could be considered a life saver.

Another great benefit of Brazil nuts is the remarkable supply of the amino acid methionine (1008mg). Brazil nuts are the best natural source of this precious limiting amino acid. Nearly all protein foods are deficient in the amino acid methionine and that considerably lowers the real protein potential of many foods.

Brazil nuts supply over 90% of the required methionine amounts. Most foods supply around 30% and that greatly reduces protein value. A small sprinkle of ground Brazil nuts will add protein power to vegetable burgers and any meal. Brazil nuts supply complete protein (14g), plus an excellent source of phosphorus (725mg), potassium (650mg) and magnesium (376mg), and a good supply of calcium (160mg). Brazil nuts supply 66g lipids with 28g monounsaturated, 21g polyunsaturated and 17g saturated.

Most soils and foods are deficient in selenium. For the ultimate selenium antioxidant benefits, crack into the incredible Brazil nut.

C. P. L.	CALORIES – total: 566 kcal. per 100 grams
20 11 69	Calories from: Carb: 110 Protein: 11 Fat: 69

CASHEWS – Anacardium occidentale

Cashews also originated from Brazil. Raw cashews have less fat than most nuts. Cashews supply 65% unsaturated fats, with 90% in the form of oleic acid, ideal for energy and reduced cholesterol. Cashews supply omega-6 (8g) with a trace of omega-3. Roasted cashews are nice but the increase in free radicals is a problem; however, the rich supply of the trace mineral copper (2.2mg) will help protect against such problems. One handful of cashews will supply a full daily dose of copper, essential for the heart muscles, iron and fat metabolism, plus enzymes that provide flexibility to moveable joints, blood vessels and bones. Cashews are a complete protein food, but low in phenylalanine and methionine. To gain protein balance, add a few almonds and one Brazil nut, with an apple for a perfect protein snack. Cashews are rich in magnesium (70% d.v.) and phosphorus (60% d.v.). Cashews are soft and great for children as well as adults. They are worth their weight in organic copper and brain minerals, plus their pure energy value is wonderful.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

C. P. L.	CALORIES – total: 224 kcal. per 100 grams
89 7 4	Calories from: Carb: 200 Protein: 15 Fat: 9

CHESTNUT – Castanea sativa

Chestnuts grow on trees and in water. The sweet chestnut (Castanea sativa) grows on trees and belongs to the oak family. The water chestnuts include caltrops (Trapa natans) and the Chinese water chestnut (Eleocharis tuberosa).

Chestnuts have the lowest calorie and fat content of any nut (1g) and even when roasted in their shell, as is traditional in Switzerland and France, there are no problems with free radicals, as the chestnut is nearly a pure carbohydrate nut (49g). On a freezing cold day, a bag of roasted chestnuts is better than an ice cream on a boiling hot day. Chestnuts have a soft texture when roasted or boiled and children love the experience of roasting them by the fire-place. It is best to slit the soft shell, to avoid explosions. Boys may think that’s a blast, but be careful!

Chestnuts supply good amounts of potassium (447mg), magnesium (21% d.v.), the second-best nut source of vitamin A (200 IU) and the best nut source of vitamin C (36mg). Chestnuts need cooking to eliminate the tannic acid content. In France the chestnut is a delicacy and in Italy the chestnut is a staple food and often ground into flour to make farina dolce, a specialist bread.

Chestnuts are a good source of folic acid (68mcg, more than peas). They are also the least fattening of all nuts. Roasted chestnuts are the ideal food for anybody!

C. P. L.	CALORIES – total: 628 kcal. per 100 grams
11 8 81	Calories from: Carb: 68 Protein: 52 Fat: 508

COCONUT – Cocos nucifera

Coconuts are the biggest nut and the coconut palm has been named the ‘tree that sustains life’ from the Sanskrit kalpha vrisha, as it provides food, shelter and a delicious milk drink, also used in numerous recipes. The coconut ‘meat’ is termed copra, and is available as shredded or desiccated. it is great in numerous recipes. Coconut cream makes a dream dish come true.

Coconut is a very satisfying food; it would be nearly impossible to eat a whole one. The rich supply of saturated fats is the main reason. Coconut contains 32g of fat with 30g as saturated fats, no polyunsaturated fats and 2g mono fats. Ideally, saturated fats are best avoided as they raise blood cholesterol levels, The only saving grace is that coconut is eaten raw and therefore the free radical problem is eliminated. If you were marooned on a tropical island for two weeks and coconut was the only food, you might actually consume fewer saturated fats than the average city dweller reliant on takeaway foods. Coconut also provides a great supply of very beneficial fibre (9g), stacks more than takeaway foods. Coconut fibre can destroy tapeworms from ingested, infected meat and it is an ideal snack for protection against constipation. Coconut milk is used for relief from stomach ulcers and sore throats in traditional tropical treatments. Half the battle in the city is to find a fresh coconut, one that has not been allowed to ferment, but is ripe. The taste from a quality coconut is incredible—‘lucky’ as it’s hard to eat large quantities! Coconuts supply a fair amount of potassium (356mg) and a good supply of beneficial organic sodium (20mg).

Crack open a coconut next time you need a completely cool and super satisfying snack.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.

C. P. L.	CALORIES – total: 628 kcal. per 100 grams
11 8 81	Calories from: Carb: 68 Protein: 52 Fat: 508

HAZEL NUTS – Corylus avellana

Hazel nuts are a member of the Corylus family of trees, and depending on their country of cultivation, hazel nuts may also be termed as filberts or cob nuts. Hazel nuts are the second-best nut sources of vitamin E (15–20mg), with the almond nut supplying 26mg of vitamin E. A handful of hazel nuts is a most beneficial substitute for any vitamin E capsule. Hazel nuts are a fair source of omega-6 (4g), which in combination with vitamin E is vital for healthy arteries, regulation of cholesterol levels and prevention of heart disease.

Hazel nuts are also a good source of zinc (2mg), the mineral that is required for the breakdown of alcohol and also used as a vital component of insulin. Hazel nuts supply a fair amounts of calcium (110mg), potassium (680mg), phosphorus (290mg) and a very good supply of magnesium (160mg). The supply of copper from hazel nuts is excellent (90% d.v.) and in combination with the very good iron content (5mg or 26% d.v.) plus manganese (6mg), the hazel nut is a blood builder, complete with all the tools required. All of the basic B group vitamins are supplied, especially B1 (43% d.v.) and B6 (28% d.v.). The protein value (21g) of hazel nuts is complete in all essential amino acids; in order to obtain very good protein value, combine hazel nuts with cashews and Brazil nuts and a few almonds. Hazel nuts are used in spreads: try the pure spread, it’s fantastic.

Hazel nuts are often roasted. They taste nice but may contain free radicals as a result of the cooking, while by the time you buy them, they can be of minimum nutrient value. For maximum benefits, raw hazel nuts can’t be beaten!

C. P. L.	CALORIES – total: 718 kcal. per 100 grams
8 4 88	Calories from: Carb: 56 Protein: 27 Fat: 634

MACADAMIA – Macadamia ternifolia

Macadamia nuts are also called the Queensland nut, native to north-eastern Australia. Macadamia nuts are the hardest nut to crack, but thanks to some inventors, it can now be easily achieved and is well worth the effort. Macadamia nuts are soft inside, full of monounsaturated lipids (60g) from a total 76g, with polyunsaturated at 3g and saturated at 13g. But there’s no cholesterol and no risk of free radicals, unless they are really roasted.

Macadamia nuts, raw, are the richest nut source of monounsaturated lipids. They are nearly a unique source of palmitoleic acid, a monounsaturated fatty acid that assists in fat metabolism. This will help the body to use the fat efficiently as an energy source. Macadamia nuts supply 6% more oleic acid than olive oil. They contain vitamin E (1mg) plus flavonoids that provide antioxidant benefits. Combined with the good supply of copper (38% d.v.), the antioxidant power is increased.

Macadamia nuts provide a fair supply of fibre (9g or 36% d.v. or 136% more than meat or fish). Macadamia nuts make a perfect addition to a fruit salad or a garden salad: no need for an oil dressing, unless it’s a splash of delightful macadamia oil. Macadamias are a complete protein food (8g or 16% d.v.), and when combined with a breakfast cereal, the protein value increases to match the common meat meal. A few macadamias go a long way to satisfying the appetite. Unsalted are best nutritionally. When you need a big energy boost, macadamia nuts are cracked up for the job.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

C. P. L.	CALORIES – total: 691 kcal. per 100 grams
8 5 87	Calories from: Carb: 57 Protein: 32 Fat: 602

PECAN NUTS – Carya illinoensis

Pecan nuts are similar to hickory nuts. Pecan nuts are the second-best nut source of lipids: 72g to the macadamia’s 76g. But pecans have half the saturated fat (6g) and 10 times the polyunsaturated content (22g) of the macadamia.

In a four-week study, when the pecan nut diet replaced a controlled low-fat diet, it lowered cholesterol by 6.7%, low density lipoproteins by 10% and triglycerides by 11% compared to the low fat diet, both with the same calorie intake.

When pecan nuts replace potato chips as a common snack food, the benefits are undoubtedly even greater, as the number of free radicals from cooked chips is enormous. Try a handful of pecan nuts with an apple, or try a slice of pecan nut pie for that full stomach feeling, instead of chips—the benefits are enormous.

Pecan nuts are a good source of phosphorus (277mg or 28% d.v.), plus the magnesium content (121mg or 30% d.v.) gives the pecan nut the right to claim itself as a brain food. The magnesium content is four times that of perch (30mg); however there are 11 grams less of protein (9g) but 4% more potassium (410mg).

Pecan nuts are a good source of dietary fibre (10g or 31% d.v.), vitamin B1 (44% d.v.) plus an excellent source of copper (60% d.v.) and a small amount of vitamin E (1mg). All these factors provide antioxidant benefits. Pecan nuts supply a fair portion of complete protein (9g) and are great in recipes.

Pecan nuts are a most popular nut in the United States. Try a piece of pecan pie with a scoop of ice cream, it’s delightful!

C. P. L.	CALORIES – total: 673 kcal. per 100 grams
8 7 85	Calories from: Carb: 53 Protein: 48 Fat: 572

PINE NUTS – Pinus pinea

Pine nuts are also known as pignoli; they grow inside a large pine cone from a tree native to Italy. They are used in the famous pesto recipe and often used in stuffings and tossed onto salads, including fruit salads. Pine nuts are best used in cooking, to reduce the turpentine flavour from the supply of lipids (68g or 105% d.v.), with 50% in the form of polyunsaturated (34g), 1g of omega-3 and 25g of omega-6. The monounsaturated content is 19g and saturated 5g. Pine nuts provide complete protein (14g or 27% d.v.)and their protein is 50% useable.

Pine nuts are full of phosphorus (575mg or 60% d.v.) and this will promote utilisation of the high calorie and fat content and benefit the nervous system, improve memory abilities and stimulate blood circulation. The magnesium content is excellent (250mg or 63% d.v.), more than that of almonds, and a real treat for the nervous system. Magnesium nourishes the white nerve fibres of the brain and spinal cord and 70% of magnesium is contained in the bone structure. Pine nuts are a fair source of folate, for the nervous system and brain. If you think you’re going nuts up top, pine nuts are tops in brain nutrition. The iron (6mg), copper (1mg), and manganese (4.3mg) are all very well supplied, and for the blood system pine nuts are full of power, with 3 times the iron of beef, 4000 times the manganese and 150 times the copper.

Pine nuts are waiting to beef up the blood building and brain benefits of the standard diet.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.

C. P. L.	CALORIES – total: 557 kcal. per 100 grams
20 13 67	Calories from: Carb: 114 Protein: 72 Fat: 372

PISTACHIO NUTS – Pistacia vera

Pistachio nuts are the best nut source of phytosterols, more specifically beta-sitosterol (198mcg) which provides protection from some forms of cancer and also assists in blood cholesterol reduction, in combination with the good supply of monounsaturated lipids (23g). Pistachio nuts have a low saturated fat content (5g) and a fair polyunsaturated fat content (13g).

Pistachio nuts are the richest nut source of the mineral potassium (1025mg) and combined with the supply of monounsaturated lipids, the pistachio nut is a bonus for blood circulation, if they are not salted. Potassium is destroyed by excess coffee and alcohol consumption. A handful of pistachios after a ‘hard day’s night’ will really help and with the good supply of B vitamins, especially B1 and B6, the pistachio benefits will boost the heart and calm the nerves. In addition, the magnesium content (125mg or 30 d.v.) will also relax the nerves and replace the loss from those extra drinks after work and protect against heart attacks. Pistachio nuts are tiny in size but huge in potassium and heart pumping benefits. They also contain calcium (107mg), vitamin A (553 IU) and lots of copper (65% d.v.) and vitamin E (2mg), also of benefit for the heart muscles. The supply of zinc (2mg) is vital, especially for people who drink alcohol regularly. Pistachio nuts are ready to protect you!

C. P. L.	CALORIES – total: 654 kcal. per 100 grams
9 8 83	Calories from: Carb: 55 Protein: 53 Fat: 546

WALNUTS – Juglans regia, J. nigra

Walnuts are a valuable food for many reasons. The excellent supply of omega-3 (5.5g) is unique, as most nuts and foods supply none or only a trace amount of omega-3. Walnuts are the richest nut source of both the essential fatty acids (refer to the section entitled as What are the main functions of Omega-6?). They are an omega-3 treat as they need no cooking and therefore the oils (refer section entitled as Walnut Oil) are at their maximum effectiveness, especially with the good supply of biotin (1.3mcg) which assists fat metabolism.

Walnuts are a good source of folate (98mcg). They actually have more than spinach, and as folate is heat sensitive, the walnut wins the race, especially during pregnancy as folate is essential for development of babies. In addition, the good iron content (3mg) and protein supply (15g or 30% d.v.) all promote healthy growth of babies.

The rich supply of polyunsaturated lipids (47g) helps to lower cholesterol. Walnuts are a good source of phosphorus (346mg or 35% d.v.) plus magnesium (158mg or 40% d.v.), both required for the brain. This is in addition to the great supply of omega-3, as brain cells or neurons need omega-3. It promotes a flexible and fluid transfer of nutrients within brain cells and is vital for the development of the infant’s brain.

Walnuts are the best lookalike brain food on the planet. The human brain is composed of 60% fat, and ideally, for maximum brain power, it is best made up from omega-3 fats. Give your brain a regular top up with walnut oil. The iron content plus manganese (3mg) and copper (2mg) is great for blood building, and the zinc (3mg) is vital for hormone production and development of children’s bones. Walnuts on toast with honey is simple, sweet, inexpensive and full of omega-3, plus mother and baby benefits. The best balanced nut, walnuts are one of the first steps you can take for your child. Refer to section entitled as How Do I Obtain More Nuts in My Diet? for walnut recipes.

NOTE: All amounts in this book are measured in milligrams (mg) per 100 grams, unless stated otherwise.

NOTE: d.v. refers to the daily value for women 25–50 years, refer to RDI chart for adult male and child values.