Phytochemicals are plant compounds that have been shown to decrease the risk of heart disease, cancer and other chronic diseases. Examples include: Flavonoids—a class of water-soluble plant pigments, some of the best-known are genistein in soy and quercetin in onions; and Phytosterols—including plant sterols and plant stanols. Plant sterols are naturally occurring substances present in the diet as minor components of vegetable oils. Plant stanols, occurring in nature at a lower level, are hydrogenation compounds of the respective plant sterols. While more research is needed, especially regarding human absorption of these healthful compounds, the following table provides an overview of some the phytochemicals found in nuts.
Flavonoids and Phytosterols in 100g of Tree Nuts
|
Phytochemical |
Units |
Almonds |
Brazils |
Cashews |
Hazelnuts |
Macadamias |
Pecans |
Pine nuts |
Pistachios |
Walnuts |
|
|
|
|
|
|
|
|
|
|
|
|
|
Total Flavonoids |
mg* |
199.00 |
0.00 |
11.00 |
513.00 |
0.00 |
528.00 |
0.50 |
250.00 |
70.00 |
|
Anthocyanidins |
|
|
|
|
|
|
|
|
|
|
|
Cyanidin |
mg |
2.46 |
0.00 |
0.00 |
6.71 |
0.00 |
10.74 |
0.00 |
6.06 |
2.71 |
|
Delphinidin |
mg |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
7.28 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Total Proanthocyanidins |
mg |
184 |
0 |
9 |
501 |
0 |
494 |
0 |
237 |
67 |
|
Monomers |
mg |
7.77 |
0.00 |
6.66 |
9.83 |
0.00 |
17.22 |
0.00 |
10.94 |
6.93 |
|
Dimers |
mg |
9.52 |
0.00 |
2.02 |
12.51 |
0.00 |
42.13 |
0.00 |
13.26 |
5.65 |
|
Trimers |
mg |
8.82 |
0.00 |
0.00 |
13.56 |
0.00 |
26.03 |
0.00 |
10.51 |
7.19 |
|
4-6mers |
mg |
39.97 |
0.00 |
0.00 |
67.72 |
0.00 |
101.43 |
0.00 |
42.24 |
22.05 |
|
7-10mers |
mg |
37.68 |
0.00 |
0.00 |
74.60 |
0.00 |
84.23 |
0.00 |
37.93 |
5.41 |
|
Polymers |
mg |
80.26 |
0.00 |
0.00 |
322.44 |
0.00 |
223.01 |
0.00 |
122.46 |
20.02 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Flavan-3-ols |
|
|
|
|
|
|
|
|
|
|
|
Epicatechin |
mg |
0.60 |
0.00 |
0.93 |
0.22 |
0.00 |
0.82 |
0.00 |
0.83 |
0.00 |
|
Epicatechin 3-gallate |
mg |
0.00 |
0.00 |
0.15 |
0.00 |
|
0.00 |
0.00 |
0.00 |
0.00 |
|
Epigallocatechin |
mg |
2.59 |
0.00 |
0.00 |
2.78 |
0.00 |
5.63 |
0.49 |
2.05 |
0.00 |
|
Epigallocatechin 3-gallate |
mg |
0.00 |
0.00 |
0.00 |
1.06 |
0.00 |
2.30 |
0.00 |
0.40 |
0.00 |
|
Catechin |
mg |
1.28 |
0.00 |
0.90 |
1.19 |
0.00 |
7.24 |
0.00 |
3.57 |
0.00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Flavanones |
|
|
|
|
|
|
|
|
|
|
|
Eriodictyol |
mg |
0.25 |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
|
Naringenin |
mg |
0.13 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Flavonols |
|
|
|
|
|
|
|
|
|
|
|
Isorhamnetin |
mg |
7.05 |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
|
Kaempferol |
mg |
0.52 |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
n/a |
0.00 |
|
Quercetin |
mg |
0.36 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
0.00 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Total Phytosterols |
mg |
120.00 |
n/a |
158.00 |
96.00 |
114 |
102 |
141.00 |
214 |
72 |
|
Stigmasterol |
mg |
4.00 |
n/a |
n/a |
1.00 |
0.00 |
3.00 |
n/a |
4 |
1 |
|
Campesterol |
mg |
5.00 |
n/a |
n/a |
6.00 |
7 |
5.00 |
n/a |
10.00 |
7 |
|
Beta-sitosterol |
mg |
111.00 |
n/a |
n/a |
89.00 |
107 |
89.00 |
n/a |
199 |
64 |
*mg = milligram; n/a = not available
Source: Flavonoid data from USDA Database for the Flavonoid Content of Selected Foods, Release 2; Phytosterol data from USDA Nutrient Database Standard Reference, Release 19, 2006; Proanthocyanidin data from USDA Database for the Proanthocyanidin Content of Selected Foods, 2004. Prepared by the International Tree Nut Council Nutrition Research & Education Foundation, 2007