Important vitamins and nutrients found in almonds: Vitamin E, protein, magnesium, fiber, potassium, calcium, phosphorous, iron, and monounsaturated fat. Solid data has shown that eating one to three daily portions of almonds (28 to 84 grams) can help lower LDL cholesterol levels.
Cashew nuts, like all nuts, are an excellent source of protein and fiber. They are rich in mono-unsaturated fat which may help protect the heart. Cashew nuts are also a good source of potassium, B vitamins and folate. They contain useful amounts of magnesium, phosphorous, selenium and copper.
Hazelnuts contain a high concentration of vitamin E which prevents oxidation of the polyunsaturated fats, and it is also one of the few nuts which contain vitamin A, which is a natural antioxidant and has cancer-preventing properties. The B-group vitamins are also well represented in hazelnuts, particularly vitamins B5 and B6. Moreover, hazelnuts are an excellent source of minerals, particularly the minerals manganese, selenium and zinc.
New research, published in the August 2006 issue of Nutrition Research, shows that adding just a handful of pecans to your diet each day may help inhibit unwanted oxidation of blood lipids, thus helping prevent coronary heart disease. Landmark research published in the Journal of Agriculture and Food Chemistry (June 2004) found that pecans rank highest among all nuts and are among the top category of foods to contain the highest antioxidant capacity, meaning pecans may decrease the risk of cancer, coronary heart disease, and neurological diseases such as Alzheimer's.
A rich source of healthful minerals, protein and monounsaturated fat. They are rich in amino acids and zinc. They may prove to be valuable in the prevention of prostate cancer. Their phytosterols lower cholesterol, and they are a very good source of the minerals magnesium, manganese and phosphorus, as well as iron, copper, and protein. And if that weren't enough, they are being investigated for their anti-inflammatory benefits in Arthritis.
The seeds are rich in manganese, copper, and calcium, and contain vitamin B1 (thiamine) and vitamin E (tocopherol). They contain lignans, including unique content of sesamin, which are phytoestrogens with antioxidant and anti-cancer properties. Among edible oils from six plants, sesame oil had the highest antioxidant content. Sesame seeds also contain phytosterols associated with reduced levels of blood cholesterol.
Flax seed is high in phytochemicals, including many antioxidants. It is perhaps our best source of lignans, which convert in our intestines to substances which tend to balance female hormones. There is evidence that lignans may promote fertility, reduce peri-menopausal symptoms, and possibly help prevent breast cancer. In addition, lignans may help prevent Type 2 diabetes. It is high in most of the B vitamins, magnesium, and manganese. Being rich in Omega-3 Fatty Acids, it is a key force against inflammation.