What is inside a single kernel?

Unsaturated fatty acids and omega-3 (ALA)

Roughly half a walnut's weight is oil, and most of that oil is polyunsaturated; the walnut is one of the densest plant sources of alpha-linolenic acid, the plant omega-3. Linoleic acid dominates in pine nuts, while monounsaturated oleic acid dominates in hazelnuts and almonds.

Authorised claim

• Replacing saturated fats with unsaturated fats in the diet contributes to the maintenance of normal blood cholesterol levels.
• Alpha-linolenic acid contributes to the maintenance of normal blood cholesterol levels.

Notable in: Walnuts · Turkish Pine Nuts · Pakistani Pine Nuts · Chinese Pine Nuts · Hazelnuts · Almonds

Vitamin E

A fat-soluble vitamin that concentrates naturally in high-oil kernels. Almonds and hazelnuts are among the richest plant sources known; pine nuts also carry a marked amount.

Authorised claim

• Vitamin E contributes to the protection of cells from oxidative stress.

Notable in: Almonds · Hazelnuts · Turkish Pine Nuts · Pakistani Pine Nuts · Chinese Pine Nuts

Magnesium

A mineral involved in more than three hundred enzyme reactions in the body. Almonds, pistachios, walnuts and roasted chickpeas are dense sources; dried figs carry a marked amount as well.

Authorised claim

• Magnesium contributes to the reduction of tiredness and fatigue.
• Magnesium contributes to normal muscle function and to the normal functioning of the nervous system.
• Magnesium contributes to normal protein synthesis.

Notable in: Almonds · Pistachios · Walnuts · Roasted Chickpeas (Leblebi) · Dried Figs

Potassium

One of the minerals that concentrates most as water leaves the fruit. Dried apricots, raisins and dried figs stand out for potassium.

Authorised claim

• Potassium contributes to the maintenance of normal blood pressure.
• Potassium contributes to normal muscle function and to the normal functioning of the nervous system.

Notable in: Dried Apricots · Raisins · Dried Figs

Dietary fibre

Dried figs and roasted chickpeas carry more than six grams of fibre per hundred, which meets the definition of a high-fibre food. Dried pineapple, mango and orange are also fibre-rich.

Authorised claim

• Fibre passes undigested into the large intestine; fibre intake is part of a balanced diet.

Notable in: Dried Figs · Roasted Chickpeas (Leblebi) · Dried Pineapple · Dried Mango · Dried Orange

Iron

Dried apricots, dried figs and roasted chickpeas are good sources of plant iron. Absorption of plant iron rises when eaten alongside a food containing vitamin C.

Authorised claim

• Iron contributes to normal formation of red blood cells and haemoglobin.
• Iron contributes to normal oxygen transport in the body.
• Iron contributes to the reduction of tiredness and fatigue.

Notable in: Dried Apricots · Dried Figs · Roasted Chickpeas (Leblebi) · Pistachios

Zinc

Pine nuts are among the richest nuts for zinc; roasted chickpeas, almonds and pistachios carry appreciable amounts too.

Authorised claim

• Zinc contributes to the maintenance of normal testosterone levels in the blood.
• Zinc contributes to normal fertility and reproduction.
• Zinc contributes to the protection of cells from oxidative stress.

Notable in: Turkish Pine Nuts · Pakistani Pine Nuts · Chinese Pine Nuts · Roasted Chickpeas (Leblebi) · Almonds · Pistachios

Vitamin B6

Pistachios are among the densest plant sources of vitamin B6. Walnuts and roasted chickpeas carry it as well.

Authorised claim

• Vitamin B6 contributes to the regulation of hormonal activity.
• Vitamin B6 contributes to normal protein and glycogen metabolism.
• Vitamin B6 contributes to the reduction of tiredness and fatigue.

Notable in: Pistachios · Walnuts · Roasted Chickpeas (Leblebi)

Plant protein

Roasted chickpeas, almonds and pistachios carry around twenty grams of protein per hundred. Plant protein arrives with less saturated fat and no cholesterol compared with animal sources.

Authorised claim

• Protein contributes to a growth in and maintenance of muscle mass.
• Protein contributes to the maintenance of normal bones.

Notable in: Roasted Chickpeas (Leblebi) · Almonds · Pistachios · Walnuts

Plant pigments

The orange of a dried apricot comes from beta-carotene, the deep colour of blackberry and strawberry from anthocyanins, the green of a pistachio from lutein and zeaxanthin. These are the plant's own compounds, and colour intensity generally tracks their concentration.

Notable in: Dried Apricots · Blackberries · Strawberries · Pistachios · Dried Orange