Nuts protect against disorders of the Immune System, the Digestive System, the Skin, hair and eyes and the Heart and Circulatory System.
Disorders nuts are good for include heart conditions, cancer protection, digestion, constipation, and piles
Nuts usually have a hard shell and an edible kernel. They can be bought already shelled and ready to eat, or may be pickled or otherwise preserved or processed. The best nutrition is found in a fresh nut in its shell, but other forms are also valuable foods.
The most important nuts are almonds, walnuts, pecans, hazelnuts, brazils, cashews, macadamia nuts, as well as seeds which are generally regarded as nuts such as pine nuts, pumpkin seeds, peanuts, sunflower and sesame seeds. All nuts are high in protein and fibre; certain nuts are very high in other valuable nutrients whereas others contain these at lower levels. Sesame seeds, for example, contain high amounts of calcium and are valuable in people pursuing a dairy-free diet, whereas walnuts, brazils and almonds contain very high levels of valuable antioxidants (such as selenium and oleic acid) which have proven anti-cancer action and boost the nervous system. Nut oils are low in cholesterol and also high in unsaturated fats which actually reduce cholesterol in your body. Many nuts contain folic acid, which is vital to help absorption of other vitamins, and are also high in omega 3 and 6 oils. Nuts are also high in Zinc, Vitamins B and E, so are useful in vegetarian diets as meat substitutes, especally useful in any high-protein, low-carb diets such as Atkins.
Many nuts can be bought salted; you should avoid using these in cooking, and brown the nuts or seeds in a pan to add flavour instead if necessary before adding them to your cooking.
Nutrients
Nut allergy
Many more people these days are allergic to nuts in one form or another and this is becoming increasingly common as products such as peanuts are added to processed foods as a cheap form of protein. A nut allergy is usually a sensitivity to the proteins found in nuts, and once developed the person may well be sensitive to all nuts and seeds; caution must be taken. Peanut allergy is the best known form, (although peanuts are no worse than other nuts) and these allergies can often be very serious in sufferers. An allergic reaction to nuts can result in the tongue and soft palate swelling rapidly following exposure to the allergen which leads to difficulty in breathing and can prove fatal if not treated. There is also a condition (known as anaphylactic shock) in which exposure to the allergen (in this case nuts) causes a rapid drop in blood pressure followed by unconsciousness and death if not treated. If you know you have a nut allergy, you should wear a medic alert bracelet or pendant, and if seriously affected you should also carry emergency adrenaline treatment. Nut allergy is usually a lifetime condition.