vitamins and minerals and of fiber. Notable
among the vitamins is the antioxidant vitamin
E, especially concentrated in hazelnuts and
almonds, and folic acid, which is thought to
be important for cardiovascular health. Most
nut oils are made up primarily of
monounsaturated fatty acids, and have more
polyunsaturates than saturated fats
(exceptions are coconuts with a large dose of
saturated fat, and walnuts and pecans, which
are predominantly polyun-saturated). And nut
seed coats are rich in antioxidant phenolic
compounds. This cluster of characteristics —
a favorable balance of fats, copious
antioxidants, and folic acid — may explain
why epidemiological surveys have found nut
consumption to be associated with a reduced
risk of heart disease.
Compositions of Common Nuts and
Seeds
The following table gives the major