protein, healthy fats (higher proportion of polyunsaturated fats) and fibre.Rich in vitamins and minerals – vitamins include E, B6, niacin and folate and minerals include magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.Rich in phytochemicals that act as antioxidants.Some nuts are also high in amino acid arginine, which keeps blood vessels healthy.Good sources of dietary protein – a good alternative to animal protein.High in ‘good fats’ External Link – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).Nuts have about 29 kJ of energy per gram, and are: Common seeds include:Īll nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content. The nutrient profiles of seeds are also very similar to those of nuts, although they tend to have a higher proportion of polyunsaturated fats than nuts.
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