Nut and seed power

Nuts provide most of the B vitamins and the minerals phosphorous, iron, copper and potassium. Many raw nuts, especially almonds, are also a rich source of vitamin E, although both vitamin E and thiamine are destroyed when nuts are roasted. Almonds are thought to lower cholesterol, are low in saturated fatty acids, are rich in unsaturated fatty acids, and contain fibre, calcium, phytosterol antioxidants as well as plant protein. Cashew nuts have a lower fat content than most other nuts, and contain heart-healthy mono-unsaturated fats, similar to those found in olive oil. Selenium can be a difficult mineral for someone on a vegan diet to obtain and brazil nuts are an excellent source of selenium; just one nut can give you a day’s supply. Walnuts are rich in omega-3 essential fatty acids which are vital for normal tissue growth and development.