I’d like to start off by apologizing to anyone with a nut allergy, because this post is nuts. Nuts are very healthy and nutritious. Nuts are high in essential amino acids and healthy fats, making them an important part of any vegan’s diet. Here are some key nuts and seeds that should be apart of your diet.
1⃣ Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus. Almonds are also concentrated in protein; a quarter-cup contains more protein than the typical egg. Although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat.
2⃣ Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Cashews are also a good source of monounsaturated fats, copper, and a good source of magnesium and phosphorous.
3⃣ Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds are also rich in fiber and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients.
4⃣ Peanuts are actually legumes, but they are a good source of heart-healthy monosaturated fat, flavonoid (resveratrol), antioxidants, phytosterols, phytic acid (inositol hexaphosphate), and folic acid. Peanuts are also a good source of vitamin B3 (niacin), folate, copper, manganese, and protein. FYI, some Planters dry roasted peanuts contain gelatin. Choose another brand.
5⃣ Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.
6⃣ Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fiber, and healthy (monosaturated) fats.
7⃣ Walnuts are an excellent source of omega-3 essential fatty acids. Walnuts are also a good source of manganese, and copper. Walnuts are also an important source of healthy (monounsaturated) fats. Walnuts also have bio-available melatonin, which helps regulate sleep.