Cashew nuts

Cashew is a highly nutritious and concentrated form of food, providing a substantial amount of energy. The cashew nut kernel has a pleasant taste and flavor and can be eaten raw, fried and sometimes salted or sweetened with sugar (Manay et al, 1987). It also contributes as an important source of invisible fat in the diet, being widely used in a variety of ways. There has been a growing demand for cashew in many temperate countries where the demand is increasing (Russel, 1979). The nut contains an acrid compound which is a powerful vessicant that is abrasive to the skin. The cashew shell contains 25% of this reddish brown oil, industrially known as Cashew Nut Shell Liquid (CNSL) which is a by-product of the roasting process. The kernel is considered to be of high nutritive quality and growing conditions or the variety of cashew may have an influence on kernel composition (Ohler, 1979). The overall composition of the kernel is protein 21%, fat 46% and carbohydrates 25%. The vitamin content of cashew nut kernels shown in Table 4 indicates that 0.5 to 1.4 mg per 100 g of thiamin and 0.58 mg per 100 g of riboflavin, a good proportion of vitamin E and traces of other vitamins are present in cashew.

Almonds

Almonds are beneficial to your health for the multiple nutrients found in the nut, according to The Worlds Healthiest Foods. Almonds also feature a high level of protein, like many nuts, and are a good source of the mineral manganese. While a couple vitamins are found in high concentrations in almonds, many others are found only in trace amounts. According to Nutfarm, just one handful of almonds taken daily can reduce your risk of heart disease by 50 percent. VITAMIN E Vitamin E is found in a very high level in almonds in fact, just 1 oz. of almonds contains 35 percent of your daily requirement of vitamin E. This vitamin is a powerful antioxidant that can help clean your bloodstream of toxins and free radicals, which are oxygen-based waste molecules that can destroy cells in your body and impair your overall health. According to the National Institutes of Health Office of Dietary Supplements, vitamin E is also involved in the function of the immune system, as well as cell signaling and gene regulation, plus other metabolic processes. Vitamin E may also be able to prevent or delay the development of some cancers and other chronic diseases by combating the presence of free radicals in the body. VITAMIN B2 About 17 percent of your daily recommended intake of vitamin B2, also called riboflavin, is available in almonds. According to the University of Maryland Medical Center, its primary function is to help the body convert food into glucose, which is used by the body as a fuel for energy. B vitamins like riboflavin also contribute to healthy skin, hair, eyes and liver. VITAMIN B6 According to Nutfarm, one serving of almonds contains about six percent of your daily recommended intake of vitamin B6. This vitamin is involved in a number of different bodily functions, and is used by the body to maintain protein metabolism, red blood cell metabolism, and proper functioning of the nervous and immune systems, according to the National Institutes of Health Office of Dietary Supplements. OTHER B VITAMINS Several other B vitamins are found in almonds in varying amounts. These include thiamin, niacin, folate and biotin. According to the American Cancer Society, B complex vitamins are used by the body in a number of ways, including body growth and development. They are also necessary for proper enzyme function, which facilitates the breakdown and processing of foods into energy and other elements needed by the body.

Egg Yolk

The high cholesterol in egg yolks has given them a bit of a bad rap. According to the U.S. Department of Agriculture, a single egg yolk has 184 mg of cholesterol and 4.51 g of fat. Despite these values, egg yolks have a place in a healthy diet, if a person exercises moderation, because they are a good source of vitamins and other nutrients. A AND D VITAMINS A yolk from a large egg has 245 IU of vitamin A and 27 IU of vitamin D, according to the U.S. Department of Agriculture. The recommended daily allowance for vitamin A for adult males and females is 3,000 and 2,333 IU, respectively. The Linus Pauling Institute says that the recommended daily allowance for vitamin D is 200 IU for adult males and females between 19 and 50 IU. Vitamin A is so critical for vision that the Linus Pauling Institute reports that deficiency of vitamin A in children is the leading, preventable cause of blindness in the developing world. Deteriorating night vision is an early symptom of vitamin A deficiency. Vitamin D is essential for a healthy nervous system and immune system. Since it is involved in calcium metabolism, vitamin D also is critical for healthy bones. B VITAMINS A single egg yolk has 25 micrograms of folate and 166 mg of choline, according to the U.S. Department of Agriculture. The Linus Pauling Institute says that folate also called folic acid or vitamin B-9 is used to synthesize and repair DNA. It is so essential to cell division that a class of drugs called antifolates are used to fight cancer by preventing the use of folate in the body. Choline is generally lumped with B vitamins because it is water soluble. Choline provides structural integrity to the cell membrane and is involved in the synthesis of the neurotransmitter acetylcholine. The recommended daily allowance of folate for adults of both genders is 400 micrograms of folate per day. Adult men and women need 550 mg and 425 mg of choline, respectively.