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Nutty about Nuts: In groups of 3, Please keep notes on the main components…

- - - - associated with a reduced risk of cardiovascular disease, age-related cataract and macular degeneration (vision), and some forms of cancer. (1)
      - β-carotene and lutein are carotenoids found in pistachios (1)
      - carotenoids are found in the blood and in the macula of the human eye. The caroteniods work by absorbing excess light from reaching the retina. (2)
    - - Stilbenes
        
        Resveratrol appears capable of extending the life span of yeast and mice (1)
        
        Commonly found in red wine and the skins of red grapes in concentrations up to 1800 µg/100 g, resveratrol is in both peanuts and pistachios with 84 and 115 µg/100 g respectively. (1)
        
        Stilbenes such as resveratrol are known to be phytoalexins. This means that ___.
        
        Resveratrol is responsible for the claim that drinking red wine will lower heart disease, though animal studies have shown some effects, the effect in humans is not known. (1)
      - Flavonoids
        
        Flavonoids can be found highest in: pecans 34, almonds 15, and pistachios and hazelnuts at 12 mg / 100g. (1)
        
        Flavonoids include 6 well known phytochemicals: anthocyanin,
        flavanone, flavone, flavanol, flavonol, and isoflavone. (1)
        
        The role of flavonoids in the body is extensive. Through various mechanisms, flavonoids aid in anti-oxidation, anti-inflammatory, anti-proliferation, and modulation of signal transduction pathways. (1)
        
        Flavonoids are found in other fruits and vegetables. A red delicious apple contains 15 mg/ 100 g and apricots contain 12 mg / 100 g (1)
        
        Another flavonoid important to the body are proanthocyanidins. These molecules can aid in the promotion of vascular activity, lower platelet clumping, and even reduce urinary tract infections.
      - What is an antioxidant? Watch the video link for more information! Anti-oxidants
    - - Sterols aid in the inhibition of dietary cholesterol absorbtion and lowers LDLs. They additionally reduce different inflammatory pathways. (1)
      - The primary plant sterols apart of the Western diet are: sitosterol,
        stigmasterol, and campesterol. These structures look very similar to that of cholesterol. (1)
      - From greatest to least concentration: Pistachios 280, macadamias and pine nuts 198, almonds 187, pecans 150, cashews 138, hazelnuts 120, walnuts 113, and brazil nuts 95. All are in mg/100g. (1)
      - An interesting point of comparison is that these concentrations of sterols are also found in items such as chocolate 168 and flaxseed 210 mg/ 100 g. (1)
  - - - Vitamin E: is an antioxidant known to protect the body from tissue damage caused by free radicals, and it also plays a key role in keeping the immune system strong against viruses and bacteria. (5)
      - Bigger Chart:
        
        a-Tocopherol is the predominant tocol in hazelnut, pistachio, almond, and peanut oils.
        
        Chestnut, pecan, walnut, pine nut, heartnut, Brazil nut, and cashew oils have g-tocopherol.
  - - - Fatty acid chains contain 1 single bond.
      - There are two types: Cis and Trans fats
      - Nuts contain mainly cis-monounsaturated fats (MUFA)
    - - Polyunsaturated fats (PUFA) are also primarily in the cis configuration.
      - Polyunsaturated fats are clasdified by their first double bond placement. There are Omega 3's, Omega 6's, Omega 7's and Omega 9's.
      - Human's cannot synthesize omega 3's and omega 6's, so we must ingest them. The ratio of consumption needs to be Omega 6:Omega 3 of 4:1 or heavier on the Omega 3 side.
      - Alpha-linolenic acid (ALA), the plant-based form of omega-3, a fatty acid. ALA has been shown to reduce inflammation and may help prevent chronic diseases like heart disease and arthritis found in walnuts. (5)
      - Though, this source is wikipedia, please use it for a quick assessment of the omega 6 to omega 3 ratio comparison in your group's nut selections Omega 6:3 Comparison
- - - - The mysterious power of the Walnut