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Nuts are a good source of protein, but they shouldn't be your only one — plus other things experts want you to know about this plant-based snack.
Almonds are a particularly good source of vitamin E, which is important for vision, brain, and skin health, while just one or two Brazil nuts can provide your entire daily recommendation for selenium.
Brazil nuts are a particularly rich source of selenium, with just 28 g (1 oz) supplying 544 micrograms of selenium or 10 times the DV of 55 micrograms (see table for USDA source). [37] However, the amount of selenium within batches of nuts may vary considerably. [38]
Almonds are a rich source of oil, with 50% of kernel dry mass as fat (whole almond nutrition table). In relation to total dry mass of the kernel, almond oil contains 32% monounsaturated oleic acid (an omega-9 fatty acid ), 13% linoleic acid (a polyunsaturated omega-6 essential fatty acid ), and 10% saturated fatty acid (mainly as palmitic acid ).
“Brazil nuts are one of the highest sources of selenium. Selenium is a mineral and antioxidant that plays a number of roles in the body,” Zenker says, which plays a role in thyroid health.
Many nuts are good sources of vitamin E, vitamin B 2, folate, fiber, and essential minerals, such as magnesium, phosphorus, potassium, copper, and selenium. [4] [18]
Selenium deficiency occurs when an organism lacks the required levels of selenium, a critical nutrient in many species. Deficiency, although relatively rare in healthy well-nourished individuals, [1] can have significant negative results, [2] affecting the health of the heart and the nervous system; contributing to depression, anxiety, and dementia; and interfering with reproduction and gestation.
Macadamia nuts contain more fat than any other tree nut. But they shouldn’t be avoided or enjoyed only on special occasions. That fat in macadamia nuts primarily consists of good-for-you ...
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