Different Types Of Nuts

Here is a list of several different types of nuts, their benefits, uses and nutritional impact. All nuts are sources of the "good fats" and contain high amounts of proteins. They are excellent meat replacements, good for adding flavor, make excellent high-protein snacks, and are tasty in muffin, cookies, and cakes. Most nuts also make excellent nut butter spreads. When choosing nuts, look for those with little or no added salt, fat, oil, or sugar. Also, roasting can sometimes ruin the nuts' good fats, so look for raw or dry roasted nuts.

• Almonds - Contain high amounts of calcium, magnesium, zinc, Vitamin E, and fiber. Excellent as butter, and in cakes, cookies, and bars. Also good as a snack alone, and as a garnish for savory dishes.
• Brazil Nuts - Just one Brazil nut provides you with more than 100% of your daily requirement of selenium. They also contain a good amount of magnesium. These nuts aren't as common as others, and are usually just eaten out of hand.
• Cashews - The iron content in cashews is comparable to that of steaks! Cashews are also lower in fat and higher in protein and carbohydrates than most nuts. They are very common for snacking on.
• Chestnuts - These nuts are very low in calories and fat compared to other nuts, but are also lower in nutrients. They are often used in appetizers (or roasting over an open fire).
• Coconuts - These are high in fat, but contain electrolytes said to promote weight loss. Coconut comes in the form of whole, shredded, flaked, sweetened, coconut milk, coconut cream, coconut water, and coconut paste. The less added sugar and fat, the better. Coconut is a popular flavor for many desserts and savory dishes alike, the pieces are often added to sweets and the milks and creams often to curries and stews.
• Hazelnuts - Rich in Vitamins B and E, hazelnuts make excellent butter (especially with chocolate), and are delicious in sweets.
• Macadamia Nuts - These are the fattiest nuts, but contain a very high amount of Vitamin E. They are excellent in baked goods.
• Peanuts - These are high in protein and good fats. Peanut butter is a very popular product, and either the nuts, the butter, or both, are common additions to many different baked goods.
• Pecans - Contain Vitamin E and good fats, and are excellent in desserts.
• Pine Nuts - Higher in fat and calories, but also higher in many nutrients. These are common in breads, cookies, soups, and salads, especially Italian cuisine.
• Pistachios - An excellent source of protein, fiber, iron, zinc, and magnesium. Popular in trail mix and desserts, especially Baklava.
• Walnuts - Very high in Omega-3 fatty acids. Great as butter or oil. Goes very well with apples and other fruits, and are good in brownies and other desserts.

PHOTO CREDIT:"nuts.jpg"   http://everyjoe.com/health/nuts-and-health-272/  . EveryJoe, n.d. Sunday, February 19, 2012.