Nutrition facts of fruit and vegetables, garden herbs, plus garden and health tips
Category: Nutrition Values of selected Fruit, Vegetables & Nuts
The listed nutrition values are for 100 grams (3.52 ounces) and for raw fresh fruits or vegetables. The longer you store or cook your products the more nutritional value is lost, so if you need to cook do it short and fast and always use fresh products. Also If you have special needs or conditions make sure you consult with your doctor or nutritionist.
The Nutritional Value of Sesame Seeds Nutrition Facts
– whole, dried –
From Wikipedia: “The seeds are exceptionally rich in iron, magnesium, manganese, copper, and calcium (90 mg per tablespoon for unhulled seeds, 10 mg for hulled), and contain vitamin B1 (thiamine) and vitamin E (tocopherol). They contain lignans, including unique content of sesamin, which are phytoestrogens with antioxidant and anti-cancer properties. Among edible oils from six plants, sesame oil had the highest antioxidant content. Sesame seeds also contain phytosterols associated with reduced levels of blood cholesterol. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption, as in tahini.”
Scientific Name: Sesamum indicum
NDB No: 12023 (Nutrient values and weights are for edible portion)
The Nutritional Value of Sunflower Seed Nutrition Facts
– dry roasted, without salt –
From Wikipedia: “In addition to linoleic acid (an essential fatty acid), sunflower seeds are also an excellent source of dietary fiber, some amino acids (especially tryptophan), Vitamin E, B Vitamins (especially vitamin B1 or thiamine, vitamin B5 or pantothenic acid and folate), and minerals such as copper, manganese, potassium, magnesium, iron, phosphorus, selenium, calcium and zinc. Additionally, they are rich in cholesterol-lowering phytosterols.”
NDB No: 12037 (Nutrient values and weights are for edible portion)
From Wikipedia: Raw walnuts contain glyceryl tri-acylates of the n-3 fatty acid alpha-Linolenic acid (ALA), which is not as effective in humans as marine n-3 fatty acids, and (mostly insoluble) antioxidants. Roasting reduces antioxidant quality. In 2010, the Journal of the American College of Nutrition said that walnuts and walnut oil improve reaction to stress.
BBC reports here: Walnuts are the healthiest of all the nuts and should be eaten more as part of a healthy diet, US scientists say. The antioxidants found in walnuts were also two to 15 times as powerful as vitamin E, which is known to protect the body against damaging natural chemicals involved in causing disease, the study says.
Refuse: 76% (Shells)
Scientific Name: Juglans nigra
NDB No: 12154 (Nutrient values and weights are for edible portion)
The Nutritional Value of Pistachio Nuts Nutrition Facts
– dry roasted, without salt added –
From Wikipedia: The pistachio, Pistacia vera in the Anacardiaceae family, is a small tree native to regions of Syria, Iran, Turkey, Greece, Kyrgyzstan, Turkmenistan, Pakistan, India and possibly Afghanistan (especially in the provinces of Samangan and Badghis). The tree produces an important culinary nut.
In research at Pennsylvania State University, pistachios in particular significantly reduced levels of low-density lipoprotein (LDL cholesterol) while increasing antioxidant levels in the serum of volunteers.
Refuse: 47% (Shells)
NDB No: 12152 (Nutrient values and weights are for edible portion)