Phytochemicals are plant compounds that have been shown to decrease the risk of heart disease, cancer and other chronic diseases. Examples include: Carotenoids—plant pigments usually colored bright yellow, orange or red that give fall leaves their beautiful array of colors; Flavonoids—a class of water-soluble plant pigments, some of the best-known are genistein in soy and quercetin in onions; 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; Proanthocyanidins—known for contributing astringent flavor to foods, they may also help reduce the risk of blood clotting and urinary tract infections. 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.
Phytochemicals in 1 Ounce of Tree Nuts and Peanuts
|
Phytochemical |
Units |
Almonds |
Brazils |
Cashews |
Hazelnuts |
Macadamias |
Peanuts |
Pecans |
Pine nuts |
Pistachios |
Walnuts |
|
|
# of kernels/oz |
24 |
6-8 |
18 |
20 |
10-12 |
28 |
20 halves |
157 |
49 |
14 halves |
Carotenoids |
|
|
|
|
|
|
|
|
|
|
|
Carotene, alpha |
mcg* |
0 |
0 |
0 |
0 |
n/a |
0 |
0 |
0 |
0 |
0 |
Carotene, beta |
mcg |
1.50 |
0 |
0 |
0.30 |
n/a |
0 |
4.00 |
0 |
23.00 |
1.00 |
Lutein |
mcg |
2.40 |
0 |
7.00 |
28.00 |
n/a |
0 |
5.00 |
38.00 |
362.00 |
2.00 |
Lycopene |
mcg |
0 |
0 |
0 |
0 |
n/a |
0 |
0 |
0 |
0 |
0 |
Cryptoxanthin, beta |
mcg |
0 |
0 |
0 |
0 |
n/a |
0 |
3.00 |
0 |
0 |
0 |
Phytoene |
mcg |
0 |
0 |
0 |
0 |
n/a |
0 |
0 |
0 |
0 |
0 |
Phytofluene |
mcg |
0 |
0 |
0 |
0 |
n/a |
0 |
0 |
0 |
0 |
0 |
Zeaxanthin |
mcg |
0 |
0 |
0 |
0 |
n/a |
0 |
0 |
0 |
0 |
2.40 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Flavonoids |
|
|
|
|
|
|
|
|
|
|
|
|
Catechin |
mg** |
0.70 |
0 |
0.30 |
0.40 |
0 |
0 |
1.90 |
0 |
1.00 |
0 |
|
Cyanidin |
mg |
0 |
0 |
0 |
4.30 |
0 |
0 |
2.80 |
0 |
2.10 |
0.70 |
|
Delphinidin |
mg |
0 |
0 |
0 |
0 |
0 |
0 |
1.90 |
0 |
0 |
0 |
|
Epicatechin |
mg |
0.10 |
0 |
1.30 |
0 |
0 |
0 |
0.20 |
0 |
0.20 |
0 |
|
Epigallocatechin |
mg |
0.60 |
0 |
0.20 |
0.80 |
0 |
0.20 |
1.50 |
0.10 |
0.60 |
0 |
|
Epigallocatechin gallate |
mg |
0.20 |
0 |
0 |
0.30 |
0 |
0 |
0.60 |
0 |
0.10 |
0 |
|
Quercetin |
mg |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
0.40 |
0 |
|
|
|
|
|
|
|
|
|
|
|
|
|
Total Phytosterols |
mg |
34 |
n/a |
45 |
27 |
32 |
n/a |
29 |
40 |
61 |
20 |
|
Stigmasterol |
mg |
1 |
n/a |
n/a |
0 |
0 |
n/a |
1 |
n/a |
1 |
0 |
|
Campesterol |
mg |
1 |
n/a |
n/a |
2 |
2 |
n/a |
1 |
n/a |
3 |
2 |
|
Beta-sitosterol |
mg |
31 |
n/a |
n/a |
25 |
30 |
n/a |
25 |
n/a |
56 |
18 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
Total Proanthocyanidins |
mg |
55 |
0 |
3 |
150 |
0 |
5 |
148 |
0 |
71 |
20 |
|
Monomers |
mg |
2.33 |
0 |
2.00 |
2.95 |
0 |
1.53 |
5.17 |
0 |
3.28 |
2.08 |
|
Dimers |
mg |
2.86 |
0 |
0.61 |
3.75 |
0 |
1.22 |
12.64 |
0 |
3.98 |
1.70 |
|
Trimers |
mg |
2.65 |
0 |
0 |
4.07 |
0 |
1.10 |
7.81 |
0 |
3.15 |
2.16 |
|
4-6mers |
mg |
11.99 |
0 |
0 |
20.32 |
0 |
0.83 |
30.43 |
0 |
12.67 |
6.62 |
|
7-10mers |
mg |
11.30 |
0 |
0 |
22.38 |
0 |
0 |
25.27 |
0 |
11.38 |
1.62 |
|
Polymers |
mg |
24.08 |
0 |
0 |
96.73 |
0 |
0 |
66.90 |
0 |
36.74 |
6.01 |
*mcg = microgram ;**mg = milligram;
Source: Carotenoid/flavonoid data from USDA Phytochemical study (2004); Phytosterol data from USDA Nutrient Database Standard Reference, Release 17 (2004); Proanthocyanidin data from USDA Database for the Proanthocyanidin Content of Selected Foods (2004); www.nal.usda.gov/fnic/foodcomp
Prepared by the International Tree Nut Council Nutrition Research & Education Foundation, 9/04.
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