“Vitamins and Minerals in fresh food”

September 10th, 2012 → 12:40 am @


Almonds are probably the best nut (seed) we can eat and it has been a longstanding health aid.

The almond tree belongs to the Rosacea family. It’s scientific name is: Prunus dulcis. It is a native of Asian countries, but these days is grown in many areas around the world. The tree bears flowers in spring and the seeds are ready to harvest in Autumn.

Almonds are rich in dietary fibre, vitamins, minerals and phyto-chemicals. These nuts are therefor a good protection against diseases.

They contain a good supply of mono-unsaturated fatty acids like oleic and palmitoleic acids, that help to lower LDL or “bad cholesterol” and increase the good “cholesterol”. In the Mediterranean countries, where these nuts are consumed more than in other places, it appears that coronary artery diseases and strokes are less common. They are gluten free and popular amongst celiac sufferers. The oil derived from almonds is a great moisturiser for dry skins.

VITAMINS: Very high E, B2, B3, B1, B9; High: B5, B6.

MINERALS: Very high Copper, Manganese, Phosphorous, Magnesium, Iron, Zinc, Calcium and potassium. Some: Selenium.

Almonds can be used and eaten raw, or used in cooking. Almond milk is popular on the subcontinent of India and surrounding areas. Almonds make a very tasty and healthy almond butter.


Brazil nuts are a native of the Amazon forest and have been used by the natives from the area for a long time. They are rich in protein, fats, calories, vitamins, minerals and anti-oxidants.

The trees are very tall and have a long lifespan, something in the region of 500 to 700 years. The nuts are high in mono-unsaturated fatty acids, such as palmitoleic and oleic acids, helping the consumer to lower bad cholesterol and increase the good cholesterol in the blood. As you will see below, they are extremely high in Selenium, so we only need to eat a few nuts a day, to get enough selenium for our daily need, to prevent coronary artery diseases, liver cirrhosis and even cancers. The oil is a very good emollient to protect dry skin.

VITAMINS: Very high E, B1. High: B6, B9, B5, B2, B3 and some C.

MINERALS: VERY HIGH Selenium*, Copper, Phosphorous, Magnesium, Manganese, Zinc. High: Calcium, Potassium.

Remember that all nuts are prone to become rancid very quickly, so purchase only fresh, nut in the shell, when ever possible. Refrigerate all nuts in a plastic container.

  • *The value of selenium is 3485% (Yes correct) of our daily need.

    Note: By shelling them yourself, you do chew them better and longer, giving you more digestible food.


Cashews are a sweet, yet crunchy nut, full of nutrition. Cashews are originally from the Amazon region, such as the Brazil nuts, but are grown in other regions around the world today.

The Cashew grows a false nut to which the actual edible nut is attached at the bottom. Cashews are rich in dietary fibre, vitamins, minerals and phyto-chemicals, which protect against diseases, such as heart disease.

The oleic and palmitoleic acids, as mentioned in the almonds and brazil nuts, lower bad cholesterol and increase the good cholesterol. The Selenium in nuts functions like a co-factor for antioxidant enzymes such as Glutathione peroxidase, one of the most powerful antioxidants in the body. Copper is a co-factor for many vital enzymes as well and so is zinc and manganese.

Zea-xanthin is present in Brazil nuts and is an important flavenoid antioxidant for healthy eyes.

VITAMINS: High E, B1, B6, K, B5. Some B3, B9. A little C.

MINERALS: High Copper, Phosphorous, Iron, Magnesium, Manganese, Zinc, Selenium, Sodium.

So far we can see, how valuable nuts are in our daily diet. You do not need to eat many, but we should eat them daily.

Some people are allergic to nuts, so be aware of that.


Chestnuts are originally a Northern hemisphere nut and they belong to the Beech tree family, genus Castanea. There are four species around the world grown for their nuts. Unlike most nuts, chestnuts are quite low in calories, but are still very rich in vitamins and minerals. They are a starchy nut, but are rich in protein, just the same. High in dietary fibre, which helps to lower cholesterol. Chestnuts are very high in Vit.C, which is different to other nuts so far. The folate content is high, which is required for the formation of red blood cells. Also rich in oleic and palmitoleic acids for health.(See previous nuts). They are gluten free.

VITAMINS: High Vit. C, B6, B1, B9, B2. Good source of B5, B3.

Little A.

MINERALS: High Copper, Manganese, Phosphorous, Iron, Potassium, Magnesium. Good source of: Zinc, Calcium.

Chestnuts are delicious when roasted, especially during the cold season. They can be used in all sorts of recipes, e.g. poultry stuffing. The flour made from them is used in polenta dishes, sweet breads, biscuits, cakes etc.


I have put some seeds in here as well. Flaxseeds are a beautiful seed and so versatile, however I must draw your attention to the fact, that they can become rancid very quickly. I therefor suggest, you eat the seeds and don’t consume the flaxseed oil, as that product becomes rancid even faster. The best way to eat the seeds is to buy them whole and grind them in a coffee grinder or seed grinder and consume that portion immediately. Any left overs must be consumed the next day, keeping that portion in the refrigerator overnight.

They are high in Omega-3 fatty acids like linoleic acid, alpha-linoleic acid and arachidonic acid, all of which help the cholesterol balance. Also anti-oxidants, minerals and vitamins are good. They were first grown in Mesopotamia, but now grown all around the world. There are two varieties, the brown and the golden yellow. Both are much the same in value. They are high in energy. They also contain lignans, a phytoestrogen, considered to have anti-oxidant and cancer preventing properties.

Take a tablespoonful, crushed each day sprinkled over your breakfast or soups and stews.

VITAMINS: Very high B1, E, B6, B9, B5, B2. High B3, K, Little: C.

MINERALS: Very high Copper, Manganese, Magnesium, Iron, Zinc, Calcium, Potassium and some Sodium.

Please remember to get them whole and very fresh.


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