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nuts for calcium iron fiber plantbased vegan vegetarian diet

images of nuts: almonds, brazil, cashew, hazelnuts and walnuts | plantbased diet | plantpowerz

nuts: almonds, brazil, cashew, hazelnuts and walnuts | plantbased diet | plantpowerz

Nuts provide a good source of antioxidants, fibre, vitamins, and minerals.  Great for your heart – may reduce the risk of developing blood clots.  According to the Harvard School of Public Health, eating nuts and beans, in place of red meat or processed meat can lower the risk of heart disease and diabetes. Plant-based, suitable for vegans and vegetarians.   Almond milk or other nut milks are healthy alternates to dairy milk.

To maximise the health benefits, avoid sugar coated, salted or roasted nuts, and eat in moderation. A recent health publication recommends eating 4-5 servings of mixed nuts a week.  One serving is approximately ¼ cup, or 1oz, or 28 grams. Include nuts as part of a varied diet.

CAUTION: a small percent of the population, less than 2%, may be allergic to nuts.

FIVE TOP NUTS

almonds | plantbased diet |plantpowerz

almonds | plantbased diet |plantpowerz

Almonds have the highest levels of fibre and vitamin E. Contains high levels of alpha-linolenic acid (an omega-3 fatty acid) magnesium, phosphorus and zinc, and is a good source of vitamins B1 and B2.  Highly revered in Kashmir, India, believed to enhance the brain.

brazil nuts | plantbased diet | plantpowerz

brazil nuts | plantbased diet | plantpowerz

Brazil nuts are a good source for fibre, magnesium, selenium, calcium, iron, Vitamins E and Vitamins B1, Manganese, Phosphorus and copper; they are particularly high in selenium, an antioxidant, and polyunsaturated fats, particularly Omega-6.

cashew nuts | plantbased diet | plantpowerz

cashew nuts | plantbased diet | plantpowerz

Cashew nuts provide a good source of copper, iron, magnesium, phosphorus, selenium (antioxidant), tryptophan and zinc. High in vitamins B1, B6, iron, magnesium, manganese, phosphorus and zinc.  Benefits blood, bones teeth, digestion and metabolism.

hazelnuts | plantbased diet | plantpowerz

hazelnuts | plantbased diet | plantpowerz

Hazelnuts are a very good source of vitamin E and manganese.  High in fibre, vitamins B1 and B6, calcium, iron, magnesium, potassium phosphorus, zinc and antioxidants

walnuts | plantbased diet | plantpowerz

walnuts | plantbased diet | plantpowerz

High praise for walnuts: one of the highest sources for antioxidants. Walnuts provide unusually high levels of vitamin E and Ellagic acid, a natural phenol antioxidant and anti-inflammatory agent, reducing the risk of premature ageing. Walnuts are the best plant-based sources of omega-3 fatty acids.  Provides a rich source of minerals including calcium, copper, chromium, iron, magnesium, phosphorus, potassium, selenium, zinc, omega-3 and numerous tannins.

PLEASE READ  The information provided does not replace medical treatment or advice.  It is advisable to consult with your physician before taking any natural remedy, particularly if you have an existing medical condition or are pregnant or lactating. Some plants and herbal remedies react to prescription drugs. Please note natural remedies should only be taken with approval from your physician.

 

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