Nuts and
seeds are rich in
unsaturated fat and other nutrients that may reduce inflammation. Frequent
nut consumption is associated with lower levels of inflammatory markers,
and lower risk of cardiovascular disease and type 2 diabetes. It is healthier to consume nuts in the raw state as opposed to
roasted. When roasted or heated, the fats get altered and could
potentially be harmful.
Nuts are nutrient dense providing protein, fiber,
micronutrients, plant sterols, gamma-tocopherol and other phytochemical
compounds, including flavonoids and phenolic compounds. Eating too many
can cause weight gain.
Nuts, including almonds, brazil nuts, cashews, hazelnuts, macadamia
nuts, pecans, pine nuts, pistachios, and walnuts, and peanuts, are rich
in phytochemicals, which recently have been found to possess
bio-mechanisms against CVD and cancers. Phytochemicals, defined as
bioactive non-nutrient components in plant foods, are classified as
alkaloids, carotenoids, organosulfurs, phenolics, and phytosterols,
while more compounds still remain to be identified and characterized.
Eat raw nuts, not cooked or heated
Nuts have many nutritional benefits: they are high
in monounsaturated and polyunsaturated fats, fiber, vitamin, minerals, and
phytonutrients. Most contain many
minerals, including magnesium. Population
studies indicate that individuals who regularly consume nuts have reduced
risk for cardiovascular disease and diabetes. In clinical trials, nuts
appear to have a neutral effect on glucose and insulin, and a beneficial
effect on lipid profile. Thus, nuts can be a healthy dietary component for
individuals with diabetes or those at risk for diabetes, providing overall
caloric intake is regulated to maintain a healthy body weight.
I think there is a huge difference in health benefits of raw versus heated or cooked nuts. Try to almost always consume raw nuts since heating them can cause alterations or damage to the healthy fats and oils contained within them.
Health benefit, influence on
disease. longevity
Current knowledge on the effects of nut consumption on human health has
rapidly increased in recent years and it now appears that nuts may play
a role in the prevention of chronic age-related diseases. Frequent nut
consumption has been associated with better metabolic status, decreased
body weight as well as lower body weight gain over time and thus reduce
the risk of obesity. The effect of nuts on glucose metabolism, blood
lipids, and blood pressure is still controversial. However, significant
decreased cardiovascular risk has been reported in a number of
observational and clinical intervention studies.
Nuts are energy-dense foods, with a high content of fat and unsaturated fatty acids. The favorable fatty acid profile probably contributes to the beneficial effects of nut consumption in prevention of coronary heart disease and diabetes and cholesterol lowering. Besides fat, nuts have several beneficial substances including vegetable protein, fiber, minerals, tocopherols, and phenolic compounds. Nuts are likely to lower or have a beneficial effect on LDL cholesterol oxidation, soluble inflammatory molecules, and endothelial dysfunction. Nut consumption is associated with lower concentrations of circulating inflammatory molecules and higher plasma adiponectin, a potent anti-inflammatory adipokine.
A large study announced in November 2013 showed that people who ate nuts every day were less likely to die from heart disease, cancer or any other cause over 30 years than people who didn’t eat them, according to Dana-Farber Cancer Institute, Brigham and Women’s Hospital, and the Harvard School of Public Health. Nut consumption is associated with reduced risk of coronary artery disease.
Teens who eat a modest amount of nuts daily have a lower risk of getting metabolic syndrome, a cluster of conditions, such as high blood pressure and high blood sugar, that raises the risk of heart disease and diabetes. San Diego. JAMA Internal Medicine, 2015.
Blood pressure, hypertension
Am J Clinical Nutr. 2015. The effect of tree nut, peanut, and soy nut
consumption on blood pressure: a systematic review and meta-analysis of
randomized controlled clinical trials. Although several studies have
assessed the effects of nut consumption (tree nuts, peanuts, and soy
nuts) on blood pressure (BP), the results are conflicting. Total nut
consumption lowered SBP in participants without type 2 diabetes.
Pistachios seemed to have the strongest effect on reducing systolic
blood pressure and DBP. Mixed nuts also reduced DBP.
Influence on cholesterol
levels
Eating nuts can lead to healthier cholesterol levels, but the benefits
seem to be greatest for thinner people, those eating less healthy diets,
and people with higher levels of "bad" LDL cholesterol and
triglycerides. Archives of Internal Medicine, 2010.
Brain function, mental health
A Mediterranean diet supplemented by nuts or olive oil was
associated with improved cognitive function in people aged 55-80 years,
according to Cinta Valls-Pedret of the Institut d'Investigacions
Biomèdiques, published in 2015.
Fertility and infertility
Eating nuts improves the quality and function of human sperm.
Nuts in the diet good fro heart health
A traditional Mediterranean diet that includes a healthy serving of nuts each
day may help reverse a number of risk factors for heart disease. In a study of
more than 1,200 older adults, researchers from Spain found that those who
followed the diet had lower rates of metabolic syndrome -- a clustering of risk
factors for heart disease, diabetes and stroke, which includes high blood
pressure, abdominal obesity, elevated blood sugar and unhealthy cholesterol
levels. Archives of Internal Medicine, 2008.
Sense of smell, olfactory improvement
Br J Nutr. 2015. Dietary intakes of fats, fish and nuts and olfactory
impairment in older adults. It is unclear whether lifestyle modifications, such
as dietary changes, should be advocated to prevent olfactory dysfunction. We
investigated the association between dietary intakes of fats (saturated,
mono-unsaturated and polyunsaturated fats, and cholesterol) and related food
groups (nuts, fish, butter, margarine) with olfactory impairment. Older adults
with the highest consumption of nuts and fish had reduced odds of olfactory
impairment.
Almond
When people change from their habitual diet to an
almond
supplemented diet, their intakes of MUFA, PUFA, fiber, vegetable protein,
alpha-tocopherol, Copper and magnesium increases while their intake
of trans fatty acids, animal protein, sodium, cholesterol and sugars
decrease. Almond consumption could reduce the risk of cardiovascular
disease by improving blood lipids.
It is preferable to consume almonds raw as opposed to
roasted. Asparagine is the main free amino acid in raw almonds and is
correlated with the
acrylamide content of dark roasted almonds.
Areca Nut - Betel
Areca-nut chewing occurs widely in South Asia
and the Indian subcontinent. Arecoline, the principal neuroactive alkaloid, is found in a mother's placenta if she is a chronic areca
nut user. Neonatal withdrawal syndrome can occur in an infant born to a
woman who is a chronic areca-nut user.
In addition to increasing the risk of developing oral
cancer, betel nut chewing appears to be related with another health
hazard: obesity.
Brazil Nut health benefit
Brazil nuts contain a high amount of selenium and magnesium. Allergy to Brazil
nut is a relatively common nut allergy and can be fatal. A combination of
history, skin prick test and serum-specific IgE is often adequate in
achieving a diagnosis in the majority of patients with suspected Brazil
nut allergy.
Brazil nuts: an effective way to improve selenium status.
Am J Clin Nutr. 2008.
Department of Human Nutrition, University of Otago, Dunedin, New Zealand.
We investigated the efficacy of Brazil nuts in increasing
selenium status in comparison with selenomethionine. Participants
consumed 2 Brazil nuts thought to provide approximately 100 mug Selenium, 100
mug Selenium as selenomethionine, or placebo daily for 12 wk. Actual intake from
nuts averaged 53 mug selenium
/d (possible range: 20-84 mug Se). Plasma selenium and plasma and whole
blood glutathione peroxidase (GPx) activities were measured at baseline
and at 2, 4, 8, and 12 wk, and effects of treatments were compared. Plasma selenium increased by 64%, 61%, and
7%; plasma glutathione peroxidase by 8%, 3%, and -1%; and whole blood
glutathione peroxidase by 13%,
5%, and 1.9% in the Brazil nut, selenomethionine, and placebo groups,
respectively. Consumption of
2 Brazil nuts daily is as effective for increasing selenium status and
enhancing GPx activity as 100 mug Se as selenomethionine. Inclusion of
this high-selenium food in the diet could avoid the need for fortification
or supplements to improve the selenium status of New Zealanders.
Q. Down here in New Zealand some
of us have some doubts about the brazil nut study you mentioned. See the
comment below published in one of our general interest magazines. As a low
selenium environment I am afraid we cannot rely on getting enough from
food. I am a doctor here in Tauranga. Here is the article: "Further to my
letter on the Selenium content of brazil nuts, I have been referred to
research on the selenium content of nuts from different sources. One such
article in the journal of Food Safety presents the results from 72
different brazil nuts in stores. Their average selenium content was 14.7
micrograms per gram with a range of 0.2- to 253. If two brazil nuts
weighed 10 grams the amount of selenium supplied would vary from a totally
inadequate 2 mcg to a possibly toxic 2530 mcg. All we knew about selenium
until 1958 was that herbage on some soils relatively rich in the mineral
took up so much that the animals suffered from selenium poisoning. This
makes nonsense of the recent recommendation in a research publication from
the department of human nutrition, University of Otago - "brazil nut: an
effective way to improve selenium status." American Journal of Clinical
Nutrition{ 2008, p 379} - which concludes "consumption of two brazil nuts
daily is as effective for increasing selenium status as 100 micrograms Se
as selenomethionine. Inclusion of this high selenium food in the diet
could avoid the need for fortification or supplements to improve the
selenium status of New Zealanders."
Two recent samples recently bought contained 2.6 and 29 mcg of selenium
per gram of brazil nut My advice is not to rely on brazil nuts unless
their selenium content is known. Professor Thomas John Walker, Halswell
Christchurch.
A. This is interesting. I think it is quite safe to ingest one
Brazil nut, no matter from what source a day or two a week.
Could you please comment on Brazil nuts and their
radioactive content in relation to health?
The radioactive content of these nuts is not an area of
concern as far as health is concerned. Brazil nuts are high in fat and
calories and for this reason consuming one to three items a couple of
times a week is reasonable.
Cashew Nut Anacardium
occidentale has about 7 calories each
Cashew nut allergy can be of concern. Anaphylaxis to cashew nut is
more common than to peanut. Children with cashew allergy are at risk of
anaphylaxis.
Hazel Nut
Hazelnuts have a high amount of tocopherols and tocotrienols.
Kola
Kukui nut is popular in Hawaii and used topically for psoriasis although little research exists to substantiate the effectiveness of kukui nut oil applied topically for the treatment of psoriasis.
Macadamia
Peanut and Allergy
A skin prick result > or = 8 mm or a specific IgE > or = 15 kU A /L
have a high predictive value for clinical allergy to peanut and that these
cutoff figures appear generalizable to different populations of children
undergoing an assessment for peanut allergy.
Treatment of peanut allergic mice with the
Chinese herbal formula known as FAHF-2 completely blocks peanut-induced
allergic reactions for up to 6 months following therapy and full
protection is restored following a second course of FAHF-2. These
observations, if reproducible in humans, suggest that this Chinese herbal
formula may be a highly effective treatment for peanut allergy. Following
treatment with FAHF-2 for 7 weeks, peanut-allergic mice were completely
protected against peanut-induced reactions following oral challenges
administered up to 34 weeks after treatment. The research team is working
to identify the bioactive compounds present in the formula. How FAHF-2
works remains unclear. Preliminary work indicates that FAHF-2 may target
multiple cell types known to be involved in allergic reactions. FAHF-2
also appears to stimulate T cells to produce more interferon-gamma, a
cytokine that is
known to curb allergic responses.
Pecan
Pine Nut
A compound in Korean pine tree nuts may act as an
appetite
suppressant. A UK study was done on the effect of commercially produced
pine
nut oil in 18 overweight women. These volunteers were randomly divided
into a group that received gel capsules containing either Lipid
Nutrition's PinnoThin pine oil product or olive oil, before eating a
carbohydrate-rich breakfast of white bread and orange marmalade. One week
later the researchers repeated the experiment, giving pine nut
oil-containing capsules to the women who originally consumed olive oil and
vice versa. The oil in the pine nuts appeared to promote the release of
cholecystokinin (CCK) and glucagon-like peptide (GLP-1), two
gastrointestinal hormones that are known to send "satiety signals" - i.e.
signals that the stomach is feeling full - to the brain. After taking the
pine nut oil-containing capsules, the women reported a lower desire to eat
and a desire to eat less food during their next meal than they did after
consuming the olive oil supplements. Pine nuts in general are a good
source of protein and healthy fats, particularly for vegetarians.
Apparently Korean pine nut is contains much higher levels of the
polyunsaturated fats than do other nuts.
Press release from Source Naturals - Korean pine nuts are a rich
source of pinolenic acid, which may increase concentrations of the satiety
hormones glucogon-like peptide-1 (GLP-1) and cholecystokinin (CCK). A
small-scale study suggests that Source Naturals PineSlim, containing
PinnoThin may reduce feelings of hunger by increasing concentrations of
appetite-suppressing hormones.
Pistachio
Nutr Rev. 2012. Pistachio nuts: composition and potential health
benefits. The pistachio is a nutrient-dense nut with a heart-healthy
fatty-acid profile as well as protein, dietary fiber, potassium,
magnesium, vitamin K, γ-tocopherol, and a number of phytochemicals. The
pistachio's unique green and purple kernel color is a result of its
lutein and anthocyanin content. Among nuts, pistachios contain the
highest levels of potassium, γ-tocopherol, vitamin K, phytosterols, and
xanthophyll carotenoids. Five published randomized cardiovascular trials
have shown that pistachios promote heart-healthy blood lipid profiles.
Exploratory clinical studies suggest that pistachios help maintain
healthy antioxidant and anti-inflammatory activity, glycemic control,
and endothelial function.
2009 - bioactive compounds in pistachios, and molecules present in pistachios, have anti-inflammatory properties. Pistachio oil decreases levels of an inflammatory marker known as "Ifit-2" (INF-induced protein with tetratricopeptide repeats 2). Inflammation is a complex biological response to harmful stimuli, pathogens, damaged cells or irritants, and it underlies functional changes associated with many chronic diseases, such as obesity and cancer. The study, published in Molecular Nutrition & Food Research, found that pistachio oil significantly affects genes involved in immune response, defense response to bacteria and gene silencing. The Western Pistachio Association has long promoted that, when incorporated into a daily diet, pistachios have a beneficial effect on lipid and lipoprotein profiles. Pistachios are a naturally cholesterol-free snack that contains just 1.5 grams of saturated fat and 13 grams of fat, the majority of which comes from monounsaturated fat. A one-ounce serving of pistachios equals 49 nuts, which is more nuts per serving than any other snack nut. One serving of pistachios has as much potassium (300mg, 8%) as an orange (250mg, 7%), making it a nutritious snack choice or ingredient to incorporate into daily diets.
Pistachios Increase Serum Antioxidants and Lower
Serum Oxidized-LDL in Hypercholesterolemic Adults.
J Nutr. 2010.
Department of Nutritional Sciences, The Pennsylvania State University,
University Park, PA.
Pistachios are high in lutein, beta-carotene, and gamma-tocopherol
relative to other nuts; however, studies of the effects of pistachios on
oxidative status are lacking. We conducted a randomized, crossover
controlled-feeding study to evaluate 2 doses of pistachios on serum
antioxidants and biomarkers of oxidative status in 28
hypercholesterolemic adults. Participants consumed 3 isoenergetic diets
for 4 wk each after a 2-wk baseline Western diet. Experimental diets
included a lower-fat control diet without pistachios (25% total fat)
with 1 serving/d (i.e. 32-63 g/d; energy adjusted) of pistachios (1 PD;
10% energy from pistachios; 30% total fat) or with 2 servings/d
(63-126g/d; energy adjusted) of pistachios (2 PD; 20% energy from
pistachios; 34% total fat). When participants consumed the
pistachio-enriched diets, they had higher plasma lutein, alpha-carotene,
and beta-carotene concentrations than after the baseline diet. After
consuming the pistachio diets, participants had greater plasma lutein
and gamma-tocopherol relative to the lower-fat control diet. After the 2
PD diet period, participants also had lower serum oxidized-LDL
concentrations than following the baseline diet period. After both the 1
PD and 2 PD diet periods, they had lower serum oxidized-LDL
concentrations than after the control diet period. A heart-healthy diet
including pistachios contributes to the decrease in the serum oxidized-LDL
concentration through cholesterol-lowering and may provide an added
benefit as a result of the antioxidants the pistachios contain.
Nutrition. 2013. Bioaccessibility of pistachio polyphenols, xanthophylls, and tocopherols during simulated human digestion. The bioaccessibility of bioactives from pistachios has not been previously evaluated. In the present study we quantified the release of polyphenols, xanthophylls (lutein), and tocopherols from pistachios (raw pistachios, roasted salted pistachios, and muffins made with raw pistachios) during simulated human digestion. A dynamic gastric model of digestion that provides a realistic and predictive simulation of the physical and chemical processing and accurately mimics the residence time and the luminal environment within the human stomach was used for the digestion studies. More than 90% of the polyphenols were released in the gastric compartment, with virtually total release in the duodenal phase. No significant differences were observed between raw shelled and roasted salted pistachio. The presence of a food matrix (muffin) decreased the bioaccessibility of protocatechuic acid (78%) and luteolin (36%). Almost 100% bioaccessibility of lutein and tocopherols was found after duodenal digestion, with no difference among the three samples. :The rapid release of the assayed bioactives in the stomach maximizes the potential for absorption in the duodenum and contributes to the beneficial relation between pistachio consumption and health-related outcomes.
Walnut health benefit
Consumption of nuts has been associated with a decreased risk of
cardiovascular disease events and death. Walnuts in particular have a
unique profile: they are rich in polyunsaturated fatty acids, which may
improve blood lipids and other cardiovascular disease risk factors. A diet that includes
walnuts delivering polyunsaturated fatty acids
can improve the lipid profile of patients with type 2 diabetes.
Nuts and Fats
Nuts are high in fat but have a fatty acid profile that may be
beneficial in relation to risk of coronary heart disease. Nuts also
contain other potentially cardioprotective constituents including
phytosterols, tocopherols and squalene. A study was conducted to determine
the total oil content, peroxide value, composition of fatty acids,
tocopherols, phytosterols and squalene content in the oil extracted from
freshly ground walnuts, almonds, peanuts, hazelnuts and the macadamia nut.
The total oil content of the nuts ranged from 38 to 602%. The main
monounsaturated fatty acid was oleic acid (C18:1) with substantial levels
of palmitoleic acid (C16:1) present in the macadamia nut. The main
polyunsaturated fatty acids present were linoleic acid (C18:2) and
linolenic acid (C18:3). alpha-Tocopherol was the most prevalent tocopherol
except in walnuts. The levels of squalene detected ranged from 9 to 186
microg/g. beta-Sitosterol was the most abundant sterol, ranging in
concentration from 991 to 2071 microg/g oil. Campesterol and stigmasterol
were also present in significant concentrations. All five nuts are a good
source of monounsaturated fatty acid, tocopherols, squalene and
phytosterols.
Phytosterols in nuts and seeds
Sesame seeds and wheat germ have the highest total phytosterol
content (400-413 mg/100 g) and Brazil nuts the lowest (95 mg/100 g). Of
the products typically consumed as snack foods, pistachio nuts and
sunflower kernel are richest in phytosterols (270-289 mg/100 g). beta-Sitosterol,
Delta5-avenasterol, and campesterol are predominant.
Polyphenols
Q. I am writing a book on polyphenols and mention of tannins in nuts.
Can you give me one good quotation about the polyphenols in nuts (same
as chocolate, coffee, and red wine?) and how they work to stave off
disease (which ones)? In easy lay person terminology.
A. Polyphenol antioxidants found in
nuts are able to inhibit cholesterol and lipid oxidation, thus
potentially reducing the risk for hardening of the arteries. In rodent
studies, nut polyphenols are able to reduce the risk of cancer in the
lung, liver, skin and esophagus and probably other sites. Frequent nut consumption is associated with lower
levels of inflammatory markers, and lower risk of cardiovascular disease
and type 2 diabetes.
Effect of nut consumption on plasma polyphenol,
antioxidant capacity and lipid peroxidation of healthy humans
The FASEB Journal. 2008
To assess the immediate effect of treatment meal (75% of energy from
nuts: walnut or almond) and control meal (nut free meal) on plasma
polyphenols levels, antioxidant capacity and lipid peroxidation in
healthy volunteers. Thirteen subjects participated in a randomized,
crossover, intervention study. After an overnight fast, walnut, almond
or control meal in the form of smoothies were consumed by study
subjects. Each subject participated on three occasions one week apart,
consuming one of the smoothies each time. There was a significant
increase in plasma polyphenol concentration following both the nut
meals, with peak concentrations reaching at 90 min, with walnut meal
having a more sustained higher concentration than almond meal. The
plasma total antioxidant capacity determined reached its highest point
at 150 min post-consumption of the nut meals, and was higher after the
almond compared to walnut meal. A gradual significant reduction in the
susceptibility of plasma to lipid peroxidation was observed 90 min after
ingestion of the nut meals. No changes were observed following
consumption of control meal. Consumption of both nuts increased plasma
polyphenol concentrations, increased the total antioxidant capacity and
reduced plasma lipid peroxidation.
Nuts and Cholesterol
Consumption of approximately 50-100 g (approximately 1.5-3.5
servings) of nuts a few times a week as part of a heart-healthy diet
with total fat content (high in mono- and/or polyunsaturated fatty acids)
of approximately 35% of energy may decrease total cholesterol and LDL
cholesterol.
Nuts and Heart Attack
A European study says eating nuts, including peanuts, can help reduce risk
of coronary heart disease. For the first time, the association between nut
consumption and health in nearly 400,000 Europeans has been studied to
take account of the different dietary habits and nut intake patterns
between Americans and Europeans. The researchers identified that nearly
half of Europeans rarely consume nuts, yet an intake of just two servings
of nuts per week, where each serving is about a handful -- one ounce --
may reduce risk of death from coronary heart disease by 11 percent. "The
important thing is that very modest consumption is associated with
protection," said Elio Riboli, professor of cancer epidemiology at
Imperial College in London. "A small plate of nuts with a glass of wine
would be a healthy amount. A classic aperitif accompanied by a dish of
nuts at least twice a week would be an ideal combination."
Nut and cancer
The potential of nuts in the prevention of cancer.
Br J Nutrition. 2006. Human Nutrition Unit, Faculty
of Medicine and Health Sciences, Rovira i Virgili University, Reus, Spain.
Like fruits and vegetables, nuts are a source of vegetable protein,
monounsaturated fatty acids, vitamin E, phenolic compounds, selenium,
vegetable fibre, folic acid and phytoestrogens. There are numerous
mechanisms of action by which these components can intervene in the
prevention of cancer, although they have not been fully elucidated. There
are very few epidemiological studies analyzing the relationship between
nuts consumption and risk of cancer. One of the greatest difficulties in
interpreting the results is that the consumption of nuts, seeds and
legumes are often presented together. The most commonly studied location
is the colon / rectum, an organ in which the effect of nuts is
biologically plausible. Although the results are not conclusive, a
protective effect on colon and rectum cancer is possible. Likewise, some
studies show a possible protective effect on prostate cancer, but there is
insufficient data on other tumour locations. New epidemiological studies
are required to clarify the possible effects of nuts on cancer,
particularly prospective studies that make reliable and complete
estimations of their consumption and which make it possible to analyse
their effects independently of the consumption of legumes and seeds.
Body Weight
Nuts are foods with a high energy density, due in part to their low
water content. They also present a low saturated fat content (<7%) but a
high unsaturated fat contribution (40-60%). Nuts represent one of the
richest sources of dietary fiber, mostly of the insoluble type. The
effects of nut intake on health have been widely studied. Some studies
have focused on the effect of nuts on body weight. At present, no
evidences support a detrimental effect of nut consumption on body weight.
On the contrary some weight loss studies suggest a beneficial effect of
nut intake on body weight regulation.
Gallstones
Frequent nut consumption is associated with a reduced risk of
gallstone disease.
We also have information on beans.
Nut Research
Chemical composition of selected edible nut seeds.
J Agric Food Chem. 2006. Department of Nutrition, Food & Exercise Sciences, Florida State
University, Tallahassee, Florida
Commercially important edible nut seeds were analyzed for chemical
composition and moisture sorption. Moisture (1.4-9%), protein
(7.5-21%), lipid (42-66%), ash (1-3%), total soluble sugars
(0.55-3.9%), tannins (0.01-0.88%), and phytate (0.15-0.3%) contents
varied considerably. Regardless of the seed type, lipids were mainly
composed of mono- and polyunsaturated fatty acids (>75% of the total
lipids). Fatty acid composition analysis indicated that oleic acid
was the main constituent of monounsaturated lipids in all seed
samples. With the exception of macadamia, linoleic acid (C(18:2)) was the
major polyunsaturated fatty acid. In the case of walnuts, in addition to
linoleic acid (59.79%) linolenic acid (C(18:3)) also significantly
contributed toward the total polyunsaturated lipids. Amino acid
composition analyses indicated lysine (Brazil nut, cashew, hazelnut,
pine, and walnut), sulfur amino acids methionine and cysteine
(almond), tryptophan (macadamia, pecan), and threonine (peanut) to be the
first limiting amino acid as compared to human (2-5 year old) amino acid
requirements.