Nuts for Your Vegan Kitchen

Nuts and seeds are at the top of the vegan food pyramid as foods to eat sparingly primarily because they are calorie dense and are easy to overeat because they are so yummy. But, they are very good for you; they lower your risk of getting heart disease, are great sources of protein, fiber, antioxidants, and phytonutrients. They also have a bioflavonoid called resveratrol, like in red wine, that reduces the plaque in your arteries. So, eat them sparingly, but do add them into your diet!

Almonds came from Asia and spread to the Mediterranean, where they are grown now. They are actually part of the peach family! Almonds have the most calcium of all treenuts. They are also a great source of potassium and protein, and also have magnesium, niacin, selenium, iron, zinc, manganese, folate and vitamins E and A. They have good monounsaturated fats and omega fatty acids. Almonds help maintain blood sugar levels and normalize fat in the blood stream. They need to be stored in an air-tight container away from humidity, or can be refrigerated or frozen.

Brazils come from... Brazil! Actually, the rain forest in Brazil, Peru, and Bolivia. They get more and more expensive because as the rain forest is destroyed, so are these trees. They have a large amount of omega-3 fatty acids, and good monounsaturated, polyunsaturated, and some saturated fats. They have a ton of calcium, protein, fiber and potassium, and good magnesium and selenium, and some zinc, iron, and vitamins E and C.

Cashews come from a tropical tree that is related to poison ivy and comes from South America, Africa, Asia and India. They are a great source of protein, magnesium, fiber, and monounsaturated fats. They also have vitamin K, calcium, iron, folate, zinc, and selenium.

Chestnuts are high in vitamins C and A, and have good calcium, thiamine, riboflavin, potassium, folate, and vitamin K. They help the body resist infection and metabolize food better.

Coconuts are often thought of as fruit, but technically they are a nut. They are high in saturated fat, but when it is eaten with a diet that has plenty of omega-3s, it is very healthy for you. Coconuts don't have the same high protein content as the others, but its oil has been cultivated and widely appreciated recently for its help with cardiovascular and metabolic health.

Hazelnuts come from the Mediterranean and Balkans, and are often called filberts, which is actually another nut entirely, because they are made into hybrids. They are full of really high quality protein and has low saturated fats, most are monounsaturated or polyunsaturated. They are also a good source of calcium, potassium, and magnesium and have iron, and vitamins A, C, and K. Hazelnuts store well in the fridge in an airtight container, for up to a year.

Macadamias are produced mainly in Hawaii, but did originate in the rain forest in Australia. They have a lower amount of protein than the others, but are high in the healthful fats. When roasted, their B6 is destroyed, but they still do have good potassium, magnesium, and calcium. Macadamias can actually be stored at room temperature without rotting.

Even though peanuts are technically legumes, we include them on this list because they function well as a nut. They were used by Indians in Brazil more than 5000 years ago, and then they were spread to Asia, Africa, India, and the USA. They have tons of high quality protein, and with their fats and carbohydrates, they are good for energy. Most of their fat is mono- or polyunsaturated. Also, they have good niacin (B3), calcium, and vitamin E. Peanuts have the most resveratrol of the nuts, and more than grapes, and they have been found to reduce bad LDL cholesterol in the blood. Peanuts can also be stored at room temperature.

Pecans come from Mexico and the United States, and was eaten well before the US was colonized by Europeans. They are high in vitamin E, calcium, potassium, and have almost all good poly- and monounsaturated fats. They have been found to help lower LDL cholesterol levels. It's a good idea to refrigerate or freeze pecans because they will go bad after about 3 months when shelled.

Pine Nuts come from... pine trees! But, not all pine trees have edible pine nuts, there are only a few species that carry them. My family always calls them pignolia, which is the Mediterranean translation. They are normally produced in colder climates, and people have to climb these trees to pick the pine cones. There are also some Asian pine trees that are being cut down for wood whose pine cones are sold for their nuts. For both of these reasons, pignolia can be expensive and hard to find. They have good thiamine (B1), tons of protein, potassium, calcium, and vitamins E, A, and K. It is best to store your pignolia in the freezer to prevent rotting.

Pistachios are ancient; they were grown at least 4000 years ago in the Mediterranean, Middle East, and Africa. California now produces the most pistachios. They have great calcium, magnesium, and vitamin A. They also have good ascorbic acid and protein.

Evidence of walnuts has been found back to mesolithic times in Iraq and they are now produced from Europe to Asia. They are extremely healthy as they have good protein, calcium, iron, and a good balance of omega-3 to omega-6 fats (5-1.) They also have thiamine (B1), some varieties have good vitamin E. Walnuts are best kept cool in the refrigerator.

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