We don’t often think about nutritional value of nuts, or how they may affect our skin. If one is struggling with certain vitamin or minerals deficiencies ~ try replenishing with nuts!


Brazil Nuts ~ they taste sweet and creamy. They are extremely high in selenium which helps with metabolism. Selenium’s antioxidant properties improve the function of vitamins E and C, which help to decrease the aging of skin. Also, they are an excellent source of several B-vitamins. Minerals found in Brazil Nuts include; copper, magnesium, potassium, calcium, and zinc.

 
Pistachios ~ taste rich and sweet. The nut is high in Lutein and zeaxanthin, antioxidants that may protect against macular eye degeneration. Minerals found in Pistachios include iron, calcium, magnesium, phosphorous, potassium, zinc, copper, manganese and selenium. They contain the highest amount of potassium with respect with respect to all other nuts.

 
Walnuts ~ taste a little tart and fruity. The only nut that’s rich in omega-3 fatty acids. Walnuts contain several powerful antioxidants that include; quinone juglone, the tannin tellimagrandin, and the flavonol morin. They are considered a super food, and has cancer-fighting properties. Look for nuts that are organic and raw, not irradiated or pasteurized ~ don’t forget to eat the skin, they have about 90% of the nutrient value!

 
Hazelnuts ~ taste earthy, sweet and mildly bitter(the skins). These nuts are especially low in saturated fats and a good source of vitamin E, protein and fiber. Highest source of folate, a vitamin B among nuts. They are also called filberts.

 
Cashews ~ taste mild, sweet and buttery. They are the highest source of iron, zinc and copper. Cashews have a lower fat content than most other nuts, approximately 82% of their fat is unsaturated fatty acids, plus about 66% of this unsaturated fatty acid content are heart-healthy monounsaturated fats, similar to those found in olive oil. Go for the raw cashews, and them to a salad or stir fry!

 
Pine Nuts ~ taste mild and creamy. They are packed with protein, vitamin A and phosphorus(magnesium). Pine nuts contain nutrients that help boost energy, including monounsaturated fat, protein and iron. Pine nuts are also a good source of magnesium, which can help to boost energy and prevent fatigue. They contain a wealth of antioxidants, including vitamins A, B, C, D, and E, and lutein ~ all combat aging!

 
Pecans ~ taste sweet, and little tart. They contain the most vitamins and minerals of any other nut – more than 19, including vitamins A, E, B, magnesium, manganese and potassium. Manganese which is a powerful antioxidant. This trace mineral helps boost your immunity and protects your nerve cells from free-radical damage. Adequate intake of manganese is vital for nerve conduction and brain function.

 
Macadamia Nuts ~ taste buttery, rich and creamy. These are extremely high in monounsaturated fats which has proven to be effective in reducing cholesterol. These nuts are packed with numerous health-benefiting nutrients, minerals, antioxidants and vitamins. Macadamias are free from gluten, it is one of the popular ingredients in the preparation of gluten-free food formulas and often used in wheat gluten allergy and celiac disease preparations.

 
Almonds ~ taste mild. Sweet and creamy. They are lower in calories than most nuts, and higher in protein and calcium than other nuts. Very rich in monounsaturated fats ~ the health fats! In the medical world, almonds nutrition is noted for the presence of monounsaturated fatty acids, dietary fiber, antioxidants, vitamins, and trace minerals such as magnesium.

 
Peanuts ~ taste rich and earthly. They are rich in protein and arginine, an amino acid that can help improve blood pressure and circulation. Peanuts are technically legumes, a part of the bean family. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. In addition, peanuts provide resveratrol, the phenolic antioxidant also found in red grapes and red wine. Great in Asian foods!