Peanuts

Peanut is usually eaten as it is, by cracking them with firm pressure between fingers or using clippers, or nutcracker machine. The nuts can also be enjoyed roasted, boiled, salted, or sweetened. They are nutty, yet pleasantly sweet in taste. Roasting enhances taste, augments antioxidants levels like p-coumaric acid, and helps remove toxic aflatoxin. Boiled peanuts possess unique flavor and taste. Boiling, in fact, enriches their nutritional and antioxidants profile. Peanut butter is a food paste made from ground-roasted nuts, with or without added oil. It is popular throughout the world and commonly used as spread. Peanut-milk is also a popular lactose-free milk like healthy drink. Peanut oil is another healthy source of edible cooking oil like soy or olive oils. It is widely used in cooking for its aromatic flavor, especially in many South Indian states and Sri Lanka. Roasted and crushed nuts often sprinkled over salads, desserts, particularly sundaes and other ice cream based preparations. Peanut “chutney” or paste, made from these nuts, chili peppers, salt, coriander leaves, garlic and mustard seeds, is a popular preparation among south Indian, Sri Lanka region. Roasted and split nuts are a great addition onto tossed salads. Safety profile Peanut allergy is a type of hypersensitivity response in some people to food substances prepared using these nuts. The resultant over-reaction of the immune system may lead to severe physical symptoms like vomiting, pain abdomen, swelling of lips and throat leading to breathing difficulty, chest congestion, and death. It is therefore, advised to avoid any food preparations that contain peanut products in these individuals. Peanuts are one of the crops that are susceptible to fungal (mold) infection, especially by aflatoxin producing member aspergillus flavus. Aflatoxin is a very powerful and dangerous known carcinogen that may cause liver cirrhosis and cancer. Roasting helps to reduce the toxin levels in these nuts and thus offers some protection against aflatoxin. ( Source: http://www.nutrition-and-you.com/peanuts.html

Cashew nuts

What are the health benefits of Cashews? The Nutrional Health Facts of Cashews By Kate Meyers Cashew nuts, a richly sweet product of the cashew tree, have gained popularity in North America and Europe not only for their succulent flavor but for health benefits, too. Whether roasted, salted, sugared or covered in chocolate, the cashew nut, often used as a flavorful complement to appetizers, main dishes and deserts, packs a mix of nutrients and minerals not found in many common foods. Cashew nuts, native to equatorial South America, are actually seeds, found growing on the end of the cashew apple, an edible and nutrient rich South American treat that is too fragile to export to North America or Europe . Also known by the botanical name Anacardium occidentale, the cashew is a close relative of mangos, pistachios, poison ivy and poison oak. It was first introduced on a worldwide scale by Portuguese explorers in South America in the 16 th century, but international trade didn’t take off until the 1920s. Sometimes called “nature’s vitamin pill,” cashew nuts, which now rank #1 among nut crops in the world with 4.1 billion pounds produced in 2002 , have been used to promote wellness for centuries. MEDICAL BENEFITS The cashew tree’s leaves and bark as well as the popular cashew apple possess herbal health benefits that include killing bacteria and germs, stopping diarrhea, drying secretions, increasing the libido, and reducing fever, blood sugar, blood pressure and body temperature, but unfortunately the byproducts of these parts of the cashew tree are not available in North America and Europe, mainly due to their highly perishable qualities. The cashew nut, a popular treat found on grocery and health food store shelves across the world, is jam-packed with nutritional content. It packs 5 grams of protein per ounce and high levels of the essential minerals iron, magnesium, phosphorus, zinc, copper and manganese, which are utilized in holistic health solutions and healthy diets. Diet and Weight Management Cashew nuts do have a relatively high fat content (12 grams per ounce, 2 grams saturated fat), but it is considered “good fat.” This is due to the agreeable fat ratio in the nut, 1:2:1 for saturated, monounsaturated, and polyunsaturated, respectively, which scientists say is the ideal ratio for optimal health. Cashew nuts also have a fatty acid profile that contributes to good health through phytosterols, tocopherols, and sqaulene, all of which lower the risk of heart disease, combined with the nut’s zero percent cholesterol content. Even with the relatively high fat content, cashew nuts are considered to be a “low-fat” nut. In fact, cashew nuts contain less fat per serving than many other popular nuts commonly found in grocery stores and health food stores, including almonds, walnuts, peanuts and pecans. Recommendations vary for cashew nut consumption in diet and weight loss. Cashew nuts have a high energy density and high amount of dietary fiber, both which have been attributed to a beneficial effect on weight management, but only when eaten in moderation Cardiovascular and Circulatory Health With no cholesterol, a rarity for such a tasty and pleasing treat, cashew nuts are a healthy fat food for heart patients. And because of their high levels of monounsaturated fatty acids, they also help support healthy levels of low good (HDL) cholesterol. Magnesium The cashew nut’s high magnesium content also takes the credit for its healthy heart qualities. In their raw form, cashews contain 82.5 milligrams of magnesium per ounce, or 21 percent of the daily recommended value of the heart healthy mineral, which also protects against high blood pressure, muscle spasms, migraine headaches, tension, soreness and fatigue. Magnesium also works with calcium to support healthy muscles and bones in the human body. Antioxidants And with a high copper content, too, cashew nut consumption helps the body utilize iron, eliminate free radicals, develop bone and connective tissue, and produce the skin and hair pigment melanin. Copper, which is an essential component of the enzyme superoxide dismutase , is vital in energy production and antioxidant defense, producing greater flexibility in blood vessels, bones and joints. Diabetes Recent clinical trials have shows that cashews and other nuts work with a person’s lipid profile to have a beneficial effect on those with diabetes or at risk for diabetes. And with 37.7 percent of the daily recommended value of monounsaturated fats, cashews can reduce triglyceride levels in diabetics, protecting them from further complications. Integrating frequent nut consumption into your diet, especially raw cashews, may lower the risk of developing Type 2 Diabetes, the most commonly diagnosed form of diabetes in America today. Gallstones All nuts, including the cashew nut, have been associated with a reduced risk of gallstone disease. According to the Nurses’ Health Study, looking at the dietary data of 80,718 women, integrating at least one ounce of nuts a week, such as cashews, gives women a 25 percent lower risk of developing gallstones. DENTAL HEALTH Research has also shown that chemicals in cashew nuts kill gram positive bacteria, a pervasive mouth affliction that causes tooth decay, acne, tuberculosis and leprosy. Eating cashew nuts at moderate levels, some say, can eliminate abscessed teeth, though this has not been proven yet by proper clinical trials. Topical Uses While the cashew nut is most enjoyed when eaten, it also possesses astringent qualities that are now used in topical creams and gels. A Philippine scientist who has made a career out of studying the health benefits of cashew nut extract markets the extract in a cream for warts, moles and other skin growths. The Philippine-produced cream is also reportedly effective on basal cell carcinoma, the most common type of skin cancer, though this too is not yet available in the U.S. ENSURE FRESHNESS Always check your cashews for freshness before you dig in. While cashews have a high amount of the stabilizing oleic acid, a monounsaturated fatty acid, they should always be stored in a tightly sealed container in a cool, dry place. And don’t eat too many at once. Because of their high fat content, over consumption of cashew nuts can cause unwanted weight gain in individuals. The oxalates in cashews cal also become concentrated in body fluids, crystallizing and causing health problems in people with preexisting kidney or gallbladder problems. With cashew nuts, moderation is key in reaping the health and flavor benefits of nature’s treat. Soirce: http://organiccashewnuts.com/health/ ---------------------

Cashew nuts

Cashew nut nutrition facts Mildly sweet yet crunchy, delicious cashew nut is packed with energy, antioxidants, minerals and vitamins that are essential for robust health! Cashews, or "caju" in Portugese, are a popular ingredient in sweet as well savory dishes. Botanically, cashew is an average size evergreen tree belonging to the Anacardiaceae family of the genus: Anacardium. Scientific name:Anacardium occidentale. Cashew apple with nut (Photo: by Young in Panama) Delicious cashews! The cashew tree is native to Brazil’s Amazon rain forest, which spread all over the world by Portuguese explorers. Today, it is grown commercially in Brazil, Vietnam, and India and in many African countries. Cashew tree bears numerous, edible, pear shaped false fruits or “accessory fruits” called "cashew apples." A small bean shaped, grey color “true fruit” is firmly adhering to lower end of these apples appearing like a clapper in the bell. This true fruit is actually a drupe, featuring hard outer shell enclosing a single edible seed or the “cashew nut.” The outer shell contains a phenolic resin, urushiol, which is a potent caustic skin irritant toxin. It is, therefore, the outer shell is roasted in the processing unit in order to destroy the resin, urushiol and then, the edible nut is extracted. Cashew nut measures about a inch in length and 1/2 inches in diameter with kidney or bean shape, and smooth curvy pointed tip. Each nut has two equal halves as in legumes. The nuts are cream white color with firm yet delicate texture and smooth surface. Cashews have buttery texture with pleasant sweet fruity aroma. Health benefits of Cashew nuts Cashews are high in calories. 100 g of nuts provide 553 calories. They are packed with soluble dietary fiber, vitamins, minerals and numerous health-promoting phyto-chemicals that help protect from diseases and cancers. They are rich in “heart-friendly” monounsaturated fatty acids like oleic and palmitoleic acids that help to lower or bad LDL cholesterol and increase good HDL cholesterol. Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. Cashew nuts are very rich source of minerals. Minerals especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases. Selenium is an important micronutrient, which functions as co-factor for antioxidant enzymes such as Glutathione peroxidases, one of the most powerful antioxidant in the body. Copper is a cofactor for many vital enzymes, including cytochrome c-oxidase and superoxide dismutase (other minerals function as co-factors for this enzyme are manganese and zinc). Zinc is a co-factor in many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis. Cashews are also rich in many essential vitamins such as pantothenic acid (vitamin B5), pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1). These vitamins are essential in the sense that our body requires them from external sources to replenish and essential for metabolism of protein, fat, and carbohydrates at cellular levels. In addition, the nuts are also containing small amount of Zea-xanthin, an important flavonoid antioxidant, which selectively absorbed into the retinal macula lutea in the eyes. It is thought to provide antioxidant and protective UV ray filtering functions and helps prevent age related macular degeneration (ARMD) in the elderly. See the table below for in depth analysis of nutrients: Cashew nut (Anacardium occidentale), Nutrition value per 100 g. (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 553 Kcal 28% Carbohydrates 30.19 g 23% Protein 18.22 g 32.5% Total Fat 43.85 g 146% Cholesterol 0 mg 0% Dietary Fiber 3.3 g 8.5% Vitamins Folates 25 µg 6% Niacin 1.062 mg 6.5% Pantothenic acid 0.864 mg 17% Pyridoxine 0.417 mg 32% Riboflavin 0.058 mg 4.5% Thiamin 0.423 mg 35% Vitamin A 0 IU 0% Vitamin C 0.5 mg 1% Vitamin E 5.31 mg 35% Vitamin K 4.1 µg 3% Electrolytes Sodium 12 mg 1% Potassium 660 mg 14% Minerals Calcium 37 mg 4% Copper 2.195 mg 244% Iron 6.68 mg 83.5% Magnesium 292 mg 73% Manganese 1.655 mg 72% Phosphorus 593 mg 85% Selenium 19.9 µg 36% Zinc 5.78 mg 52.5% Phyto-nutrients Carotene-β 0 µg -- Crypto-xanthin-β 0 µg -- Lutein-zeaxanthin 22 µg -- Selection and storage Cashew nuts are available in the markets year around. In the stores, only shelled cashews are made available since shell contains phenolic resin, urushiol, which is a potent skin irritant toxin. Different forms of cashews are available; raw, salted, sweetened or ground...etc. Buy shelled nuts that are bright cream-white in color, compact, uniform in size and feel heavy in hand. They should be free from cracks, mold, and spots and free of rancid smell. Store shelled nuts inside airtight container and place in the refrigerator to avoid them turn rancid. Under ideal conditions, fresh nuts should last for 5-6 months. Culinary uses Here are some serving tips: Cashew nut fried rice with brussel sprouts and tomato. (Photo: by waldopics) Pineapple-cashew nut-quinoa stir-fry. Photo courtesy: rusvaplauke Cashews are eaten as a snack either on its own, salted or sweetened. Cashews are nutty yet pleasantly sweet in taste. They are relished as garnish in sweets and desserts. Cashews, along with almonds and other dry fruits are being used in various rice dishes hyderbadi-biriyani, rice-pulao...etc, and in curry (kaaju-shahi-paneer) preparations in Indian, Pakistani and Middle East regions. Crushed cashew with almonds, pistachio are often sprinkled over desserts, particularly sundaes, and other confectionary. The nuts are widely used in confectionery, as an addition to biscuits, sweets and cakes. "Cashew apples" are among popular fruits; eaten on their own in many regions of the world. They are also being used to make liquors. Safety profile Cashew nut allergy is common hypersensitivity condition in some individuals, especially in children. The reaction symptoms may range from simple skin itching (hives) to severe form anaphylactic manifestations including breathing difficulty, pain abdomen, vomiting, and diarrhea. The allergic manifestations are due to chemical compound anacardic acid (urushiol) that is present in cashew apples, shells, and nuts. Cross-reactions also occurs with some other nuts and fruits of anacardiaceae family such as mango, pistachio etc. Individuals with known allergic reactions to cashew nut and fruit may observe caution while eating them. Soirce: http://www.nutrition-and-you.com/cashew_nut.html

Almonds nuts

Almonds nutrition facts Wonderfully delicious, almonds have long been revered as symbol of wellness and health. The nuts are enriched with many health-benefiting nutrients that are essential for optimum health. Botanically, they are the fruits from species of tree belonging to the family of Rosaceae, of Genus: Prunus. Scientific name: Prunus dulcis. Almond tree is a small deciduous tree, native to mineral rich West-Asian mountain ranges that provide optimum environment for their growth. In recent years, it is being cultivated in many regions of the world as an important commercial crop. Delicious Prunus dulcis nuts-Unshelled. Almond tree with raw nuts. (Photo courtesy : Stepheye) During each spring season, the tree bears whitish-pink flowers that ultimately become fruits by autumn. In structure; the fruit is a drupe; a single seed, known as ‘almond nut’ is actually enclosed inside the stony hard shell. Almonds feature oval to conical in shape, brown in color, measuring about 2 cm in length and 1 cm in breadth and weigh about 1 to 1.5 g. Health benefits of Almonds Almond nuts are rich in dietary fiber, vitamins, and minerals and packed with numerous health promoting phyto-chemicals; the kind of well-balanced food ensure protection against diseases and cancers. These nuts are rich source of energy and nutrients. They are especially, rich in mono-unsaturated fatty acids like oleic and palmitoleic acids that help to lower LDL or "bad cholesterol" and increase HDL or "good cholesterol." Research studies suggest that Mediterranean diet, which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favoring healthy blood lipid profile. The nuts are an excellent source of vitamin E; contain about 25 g per100 g (about 170% of RDA). Vitamin E is a powerful lipid soluble antioxidant, required for maintaining the integrity of cell membrane of mucus membranes and skin by protecting it from harmful oxygen free radicals. Almonds are free in gluten and therefore, are a popular ingredient in the preparation of gluten free food formulas. Such formula preparations are in fact healthy alternatives in people with wheat food allergy and celiac disease. These nuts are packed with many important B-complex groups of vitamins such as riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folates. These vitamins functions as co-factors for enzymes during cellular substrate metabolism. They are also rich source of minerals like manganese, potassium, calcium, iron, magnesium, zinc, and selenium. The sweet almond oil is obtained from the nuts is an excellent emollient; helps to keep skin well protected from dryness. It has also been used in cooking, and as “carrier or base oil” in traditional medicines in aromatherapy, in pharmaceutical and cosmetic industry. Just a hand full of these nuts a day provides enough recommended levels of minerals, vitamins, and protein. Besides, almond oil extracted from the nuts has been used in as base or carrier oil in medicine, aromatherapy and in pharmaceuticals. See the table below for in depth analysis of nutrients: Almonds (Prunus dulcis), Nutritional value per 100 g. (Source: USDA National Nutrient data base) Principle Nutrient Value Percentage of RDA Energy 575 Kcal 29% Carbohydrates 21.67 g 16% Protein 21.22 g 38% Total Fat 49.42 g 165% Cholesterol 0 mg 0% Dietary Fiber 12.20 g 30% Vitamins Folates 50 µg 12.5% Niacin 3.385 mg 21% Pantothenic acid 0.47 mg 9% Pyridoxine 0.143 mg 11% Riboflavin 1.014 mg 78% Thiamin 0.211 mg 16% Vitamin A 1 IU 0% Vitamin C 0 mg 0% Vitamin E 26 mg 173% Electrolytes Sodium 1 mg 0% Potassium 705 mg 15% Minerals Calcium 264 mg 26% Copper 0.996 mg 110% Iron 3.72 mg 46.5% Magnesium 268 mg 67% Manganese 2.285 mg 99% Phosphorus 484 mg 69% Selenium 2.5 µg 4.5% Zinc 3.08 mg 28% Phyto-nutrients Carotene-ß 1 µg -- Crypto-xanthin-ß 0 µg -- Lutein-zeaxanthin 1 µg -- Selection and storage Raw almonds with shell. Note for the edible almond kernel inside. Almonds are available in the markets year around. In the stores, however, different forms of nuts are available such as shelled, un-shelled (without outer shell), salted, sweetened, or ground etc. Try to buy completely shelled or un-shelled raw nuts instead of processed ones. While buying, look for the nuts that feature bright brown color; compact and uniform in size, and feel heavy in hand. They should be free from cracks/cuts, mold, and spots and free of rancid smell. Shelled almonds can be placed in cool dry place for years. Store un-shelled nuts inside airtight container and place in the refrigerator to avoid them turn rancid. Culinary uses Raw whole nuts are generally cut open at processing units using larger sheller machines. Smaller nut sheller equipment or hand held pliers usually are being used for domestic uses. Here are some serving tips: Almonds can be enjoyed either on their own or salted or sweetened. They are nutty yet pleasantly sweet in taste. Sweetened almond milk is a quite popular drink in Indian and other south Asian countries.  Most sought after among nuts in various rice dishes and curry preparations in Middle-East region. The nuts are often sprinkled over desserts, particularly sundaes and other ice cream based recipes. They are widely used in confectionery, as an addition to cookies, biscuits, sweets, and cakes. The nuts are also used to make almond-butter, which is popular in peanut allergy sufferers. Safety profile Almond nut allergy, although not so common as other tree nut allergies like cashew, pistachio etc, may cause hypersensitivity cross-reactions in some people to food substances prepared using the nuts. The type and severity of symptoms may vary and may include vomiting, diarrhea, pain abdomen, swelling of lips, and throat leading to breathing difficulty, and chest congestion. Therefore, caution should be exercised in those with nut allergic syndrome while using food preparations that contain nut products. Source: http://www.nutrition-and-you.com/almonds.html

Rapeseed oil

http://www.telegraph.co.uk/health/5407832/The-rapeseed-revolution.html
http://www.soyatech.com/rapeseed_facts.htm

Good reading on rapesee oil & different types of oil and fat.