Nutrients in Nuts and Peanuts

Different types of nuts contain different nutrients, but generally nuts:

  • Have a low proportion of saturated fats
  • Contain high levels of monounsaturated and polyunsaturated fats
  • Have no cholesterol like all plant foods
  • Contain phytochemicals, such as phytoestrogens (isoflavones) and phenolic compounds, ellagic acid and flavonoids
  • Contain dietary fibre
  • Contain plant protein, which makes them a good alternative to animal products. Nuts are also high in the amino acid arginine which helps keep blood vessels elastic
  • Contain vitamins E, B6, niacin and folate
  • Contain minerals such as magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus and potassium.

Chestnuts are low in fat and rich in low glycemic carbohydrates and fibre. They are also the only nut to contain vitamin C which is slightly reduced when chestnuts are boiled.