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Nut Nutrient Comparison Chart

All Nuts Are NOT Created Equal

All Nuts in their natural form are considered a healthy fat. Nuts are good for you. They provide many vitamins and minerals and should be incorporated into your daily nutrition.

However, I took the top 3 types of nuts that I enjoy eating and examined the labels a bit. I want to share with you what these vitamins and minerals actually help with and show which nuts contain what. Even though a serving of nuts is very similar with calories and macronutrients (carbohydrates, proteins, and fats) the micronutrients (vitamins and minerals) are very different.
  • Iron
1. Iron helps to form hemoglobin and myoglobin and assists in the transport and storage of oxygen. Hemoglobin stores about 2/3 of the body's iron.
2. Assists in enzymatic activities responsible for increasing red blood cell formation and blood vessel growth.
3. Helps to form the cytochromes involved with cellular energy production and drug metabolism.

* Note that Vitamin C enhances iron absorption in the body, while soy protein inhibits iron absorption.

*Sesame seeds and pumpkin seeds also contain Iron.
  • Magnesium
1. Magnesium assists in carbohydrate metabolism
2. Assists in fat metabolism
3. Supports DNA and protein synthesis
4. Participates in the active transport of ions across cell membranes
5. Assists in wound healing.

*Nearly 300 essential metabolic reactions rely on Magnesium.

*Hazelnuts, peanuts, pumpkin seeds, and sesame seeds also contain Magnesium
  • Calcium
1. Calcium regulates nerve impulse transmission.
2. Regulates muscle contraction
3. Regulates hormone secretion
4. Assists in forming teeth and bone
5. Acts as a cofactor for enzymes.

*Calcium is the most common mineral in the human body. Parathyroid hormone, calcitonin, vitamin D, osteoblasts, and osteoclasts all help to maintain calcium levels in the body.
  • Potassium
1. Potassium helps maintain a fluid balance which assists in nerve impulse transmission, cardiac function, and muscle contraction.

*An adequate intake of potassium rich foods helps balance out the intake of salt rich foods and assists in blood pressure

*Sunflower seeds also contain Potassium.
  • Phosphorus
1. Phosphorus helps form the structure of bones
2. It helps hormone and enzyme production
3. Phosphorus assists in Energy Transfer (ATP)

*Phosphorus is required by every cell in the body for normal function.

*Brazil Nuts also contain Phosphorus.
  • Thiamin (Vitamin B1)
1. Thiamin acts as a coenzyme that is necessary for energy production from food
2. Assists in DNA and RNA synthesis

*Sunflower seed also contain Thiamin.
  • Zinc
1. Zinc assists in growth, development, neurological function, reproduction, and immune function.
2. Acts as a critical component of cell death.
3. Supports cell structure--When zinc is lost from protein and cell membrane structures, vulnerability to oxidative damage and deteriorating function may be noticed.

*Zinc is also in sesame seeds and pumpkin seeds
  • Copper
1. Copper plays a critical role in many enzyme systems
2. Helps with collagen and elastin cross-linking
3. Assists in Iron transport

*Sunflower seeds, hazelnuts, and nut butters contain Copper.
  • Manganese
1. Manganese assists in various enzyme systems
2. Helps with bone/cartilage health

*Pecans and Peanuts contain Manganese also.
  • Vitamin B6
1. Vitamin B6 acts as an enzyme cofactor for protein metabolism
2. Assists in the breakdown of glycogen
3. Helps with red blood cell metabolism
4. Supports nervous and immune system function

*Walnuts and Hazelnuts contain vitamin B6 also
  • Vitamin E
1. Vitamin E protects cell membranes and other fatty acids from oxidation, protecting white blood cells, immunity, and overall antioxidant function

*Peanuts and hazelnuts also contain Vitamin E.
  • Why all the Vitamin and Mineral Detail?
As you can see, even though Nuts fall under the Macronutrient Category of FATS, each type of nut contains vitamins and minerals that are essential in our bodies working correctly.

Whether you care what is actually in each type of nut or not, there is one moral to this article...choose a variety!

Choosing a variety of nuts will ensure that your body is getting vitamins and minerals that it needs for your body to work correctly at a cellular level. Our food is our medicine. Sometimes we have to dig a little deeper to find the answers.

Does this stop with NUTS? NO, This idea goes for all foods. If you find yourself only eating one type of vegetable....switch it up. Switching it up changes the vitamins and minerals you are exposed to. If you are only eating a certain meat...Switch it up! You get the idea.

So...every Macronutrient we eat (Carbohydrates, Proteins, & Fats) gets broken down and absorbed into the body. Our body uses the smaller Micronutrients (Vitamins & Minerals) to assist in our bodies to function optimally.

If we limit our foods, we limit our nutrients. If we expand our healthy food choices...we expand our nutrients entering our bodies.

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