Minerals are elements that are found in the earth and food and essential to life. Nuts are packed with an array of minerals but particularly rich in magnesium, zinc, manganese, copper, selenium, and phosphorus.
Nuts contain high quantities of magnesium. Magnesium takes part in many vital processes. Magnesium contributes to normal nerve and muscle function, the maintenance of normal bone and teeth, and the reduction of tiredness and fatigue. Investigations have shown that its deficiency may lead to arterial hypertension, diabetes, cardiac diseases and depression, whereas its low serum level may contribute to the development of the metabolic syndrome.
Brazil nuts, for example, are a high source of several minerals, including magnesium and selenium. Selenium contributes to the normal function of the immune system and thyroid, as well as the protection of cells from oxidative stress.
Nuts are considered as important dietary sources of minerals because they accumulate these compounds during plant growth to be used for further development needs. The content of nutrients varies depending on a plant variety, agricultural practices, soil and climatic conditions, as well as the technological and culinary practices.
Cashew nut are highest in copper (2.195mg/100g; about 244% of DRA) iron Fe (6.68mg/100g; about 83.5% of DRA) among nuts. Both copper and iron are active compound of red blood cells and are required for the proper functioning and creation of red blood cells. Copper helps in the metabolism of iron and iron helps prevent microcytic-anemia.
Mineral in nuts
