Micronutrient Content

The vitamin and mineral contents of the nuts and seeds discussed in this article are shown in Tables 4 and 5, respectively.

In general, nuts and seeds are a good source of the B vitamins, including folic acid, and of the tocopherols (vitamin E), although some, such as almonds, hazelnuts, and sunflower seeds, contain much more vitamin E than others. Nuts and seeds do not contain vitamin C, and many nuts have little or no vitamin A activity.

Nuts and seeds contain quite large amounts of many minerals. In particular, many nuts and seeds, especially sesame seeds, are good sources of calcium. They are also generally rich in potassium, magnesium and phosphorus, iron, and in trace elements such as copper, zinc, manganese, and others such as chromium. Brazil nuts are particularly rich in selenium.

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