Tree nuts are a category of food that refer to the dry fruits of trees that are encapsulated in a hard shell. True tree nuts include walnuts, Brazil nuts and hazelnuts. Nuts are similar in their nutritional composition and are generally high in unsaturated fats, high in fibre, low in carbohydrate and contain high amounts of minerals such as potassium and magnesium. Brazil nuts are also one of the richest sources of selenium. Tree nuts are also right in polyphenols, which confer antioxidant potential to them. Nuts have some general health characteristics, one of the most evidenced is their ability to normalise elevated levels of blood lipids and to be able to treat metabolic syndrome. Peanuts are not tree nuts but are actually pulses from leguminous plants, and in this regard are related to peas and beans. Peanuts are a healthy food, and like true tree nuts are high in fat and fibre, and they also have similar beneficial effects on blood lipids. Cashews are also not true tree nuts but are the seed of fruit bearing trees. These trees produce drupes, which are fleshy on the outside but have a hard seed. This group of drupes can also include pistachios and almonds. These drupes have similar properties to true tree nuts in that they are high in fat and fibre, contain minerals and polyphenols and may be useful at treating elevated levels of blood lipids. However, cashews are higher in carbohydrate compared to tree nuts. Although botanically different, all of these “nuts” have similar nutritional significance and are evidenced to improve health as part of a balanced diet.
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