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<td colspan="2"><div class="feature_title">Nuts about nuts</div>
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<span id="intelliTXT"><span style="font-style: italic;">Feature</span><br/><br/>Nuts have long-endured a poor image problem. People mostly worry that they’re too fattening and would feel much happier tucking into a bar of chocolate than a small bag of nuts. The truth is, though nuts are high in fat, they are also highly nutritious and packed with healthy energy and fibre. <br/><br/>Most nuts, excluding chestnuts, are rich in healthy fats, including essential fatty acids, which accounts for between 40-60 per cent of their weight. The fats in nuts are mostly super-healthy monounsaturated and polyunsaturated. They contain no cholesterol as nuts are harvested from plants. Only coconuts and palm nuts contain high levels of saturated fats, unhealthy fats that can lead to many health problems. <br/><br/>If you are worried that eating a small bag of nuts will make you fat, the evidence is that they can actually help you to lose cellulite. They are also proven to improve cardiovascular health. Now no chocolate bar can hope to do that.<br/><br/>Significant amounts of minerals can be found in nuts, including zinc, calcium, iron, phosphorus and magnesium. They also contain pro-vitamins and vitamins such as thiamine, riboflavin, niacin and vitamins E and C. <br/><br/>Nuts contain very little natural sodium and have a high amount of potassium, which is a recommended combination for the control of blood pressure. Unfortunately, nuts are often sold as salted snacks, which upsets this natural balance. To get the maximum health benefits from nuts, eat unsalted nuts in moderate amounts. <br/><br style="font-weight: bold;"/><span style="font-weight: bold;">Here’s the nutritional low-down on the average nutritional content of the most popular nuts:</span><br/><br/><span style="font-weight: bold;">Almonds </span>are particularly nutritious. 100g contains 16.9g protein, 4.2mg iron, 250mg calcium, 20mg vitamin E, 3.1mg zinc and 0.92mg vitamin B2. <br/><br/><span style="font-weight: bold;">Brazils </span>are high in fat, which causes them to go rancid very quickly, but they are rich in nutrition. Buy them with their shells on to maintain freshness. 100g contains 12g protein, 61g fat, 2.8mg iron, 180mg calcium and 4.2mg zinc. <br/><br/><span style="font-weight: bold;">Cashews </span>are high in protein and carbohydrate. 100g contains 17.2g protein, 60mg vitamin A and 3.8mg iron. <br/><br/><span style="font-weight: bold;">Chestnuts </span>are high in starch, but low in protein and fat. 100g contains 36.6g carbohydrate, 2.7g fat and only 2g protein (the lowest of all nuts). <br/><br/>Both the flesh and oil of <span style="font-weight: bold;">coconuts </span>are extensively used around the world. Although coconut is delicious, it isn’t one of the healthiest nuts. 100g of fresh coconut contains 3.2g protein and 36g fat, much of which is saturated. 100g of desiccated coconut contains 5.6g protein and a whopping 62g fat, again, much of which is unhealthy fat. <br/><br/><span style="font-weight: bold;">Hazelnuts </span>are lower in fat than most other nuts. 100g contains 7.6g protein and 18g fat. <br/>Macadamia nuts are particularly high in fats. 100g contains 9.4g protein, 64mg calcium, 2.4mg iron and 74g fat. <br/><br/><span style="font-weight: bold;">Peanuts </span>are actually legumes and are rich in protein. 100g contains 24.3g protein, 2mg iron, 3mg zinc and 53g of fat. <br/><br/><span style="font-weight: bold;">Pecans </span>are high in vitamin A and minerals. 100g contains 9.2g protein, 71.2g of fat, 130mg vitamin A, 2.4mg iron and 73mg calcium. <br/><br/><span style="font-weight: bold;">Pistachios </span>are rich in protein, fat and iron. 100g contains 19.3g protein, 14mg iron, 140mg calcium and 51.6g of fat. <br/><br/><span style="font-weight: bold;">Walnuts </span>are rich in fat and dietary fibre. 100g contains 10.6g protein, 10g dietary fibre, 2.4mg iron and 64.9g of fat.<br/><br/><span style="font-style: italic;">Picture caption: Nuts have an unfair reputation – although high in fat, they are also highly nutritious and packed with healthy energy and fibre.<br/></span><br/><font size="1"><font size="1"><font size="1"><font size="1"><img width="300" height="71" alt="" src="../../images/restaurants/FAB-panel.jpg"/></font></font> </font></font></span><br>
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<td class="archive">
<b>Book Cafes </b><br>
<a href="../../camden/restaurants-reviews-the_garden_cafe/">The Garden Cafe</a><br>
<b><br>Book Indian Restaurants </b><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=1492&partnerid=17" target="_blank">Cinnamon Spice</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=3205&partnerid=17" target="_blank">Zamzama</a><br>
<a href="../../camden/restaurants-reviews-zensai/">Zensai</a><br>
<a href="../../camden/restaurants-reviews-tawa_indian_restaurant/">Tawa Indian Restaurant</a><br>
<b><br>Book Italian Restaurants </b><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=2413&partnerid=17" target="_blank">Sardo Canale</a><br>
<b><br>Book Modern & European Restaurants </b><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=1325&partnerid=17" target="_blank">Queen's Head & Artichoke</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=2957&partnerid=17" target="_blank">Andy's Taverna</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=2887&partnerid=17" target="_blank">Terranea Restaurant</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=1257&partnerid=17" target="_blank">Belgo Noord</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=3485&partnerid=17" target="_blank">The Cuban</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=1045&partnerid=17" target="_blank">The Winter Garden</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=1059&partnerid=17" target="_blank">The Potting Shed Restaurant</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=1250&partnerid=17" target="_blank">Mirrors Restaurant & Bar</a><br>
<b><br>Book Other Cuisines</b><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=1141&partnerid=17" target="_blank">Arizona Bar & Restaurant</a><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=2274&partnerid=17" target="_blank">Mestizo</a><br>
<a href="../../camden/restaurants-reviews-the_seashell/">The Seashell</a><br>
<b><br>Book Thai Restaurants </b><br>
<a href="http://www.toptable.co.uk/whitesite/partners/generic/details.cfm?rid=2947&partnerid=17" target="_blank">Gilgamesh</a><br>
<br>
<font size="1"> <b>Features</b><br>
<a href="../../camden/restaurants-Cottons/">Interview: Adrian from Camden's Rhum Shop</a><br>
<a href="../../camden/restaurants-SingaporeSling/">Interview: Lisiane from Singapore Sling</a>
<br>
</font>
<br>
<b>Restaurant Reader Reviews</b><br>
<!-- RestaurantCategoryHomeOverSpill.jsp ::: siteid=28 -->
<a href="../../camden/restaurants-reviews-bento_cafe/">
Bento Cafe
</a><br>
<a href="../../camden/restaurants-reviews-goodfare/">
Goodfare
</a><br>
<a href="../../camden/restaurants-reviews-sushi_waka/">
Sushi Waka
</a><br>
<a href="../../camden/restaurants-reviews-ravi_shankar/">
Ravi Shankar
</a><br>
<a href="../../camden/restaurants-review-nw1/">
NW1
</a><br>
<a href="../../camden/restaurants-reviews-andys_garden_restaurant/">
Andy's Garden Restaurant
</a><br>
<a href="../../camden/restaurants-reviews-kaz_kreol/">
Kaz Kreol
</a><br>
<a href="../../camden/restaurants-review-the-engineer/">
The Engineer
</a><br>
<a href="../../camden/restaurants-review-trattoria-lucca/">
Trattoria Lucca
</a><br>
<a href="../../camden/restaurants-reviews-gilgamesh/">
Gilgamesh
</a><br>
</td>
<td width="2"></td>
<td class="archive"> <b>Buy Books with Amazon<br> </b><a href="http://www.amazon.co.uk/gp/product/0718147715/203-1958288-3821521?ie=UTF8&tag=myvillage-21&linkCode=xm2&camp=1634&creativeASIN=0718147715" target="_blank">Cook
with Jamie - Jamie Oliver</a><br> <a href="http://www.amazon.co.uk/gp/product/0007229674/203-1958288-3821521?ie=UTF8&tag=myvillage-21&linkCode=xm2&camp=1634&creativeASIN=0007229674" target="_blank">Humble
Pie - Gordon Ramsay</a><br> <a href="http://www.amazon.co.uk/gp/product/056349364X/203-1958288-3821521?ie=UTF8&tag=myvillage-21&linkCode=xm2&camp=1634&creativeASIN=056349364X" target="_blank">Delia's
Vegetarian Collection - Delia Smith </a><br>
<a href="../../camden/fe-restaurants_buy_books/"><i>more books</i></a><br>
<br>
<b>Food News & Features</b><br>
<a href="../../camden/fe-restaurants_farmhouse-breakfast-week/">Farmhouse Breakfast Week</a><br>
<a href="../../camden/fe-restaurants_february_rhubarb_festival/">February rhubarb festival
</a><br>
<a href="../../camden/fe-restaurants_muttons_back-on_the_menu/">Mutton's back on the menu</a>
<br>
<a href="../../camden/fe-restaurants_chestnuts_herald_the_festive_season/">Chestnuts herald
the festive season </a><br>
<a href="../../camden/fe-restaurants_bbc-good-food-show/">BBC Good Food Show </a><br>
<a href="../../camden/fe-restaurants_autumn-eating/">Autumn Eating</a> <br>
<a href="../../camden/fe-restaurants_organic-fortnight/">Organic Fortnight</a> <br>
<br>
<b>Healthy Eating</b><br>
<a href="../../camden/fe-restaurants_unhealthy_takeaway-addicts/">A nation of unhealthy
takeaway addicts </a><br>
<a href="../../camden/fe-restaurants_buying-organic/">Saving on Organics </a><br>
<a href="../../camden/fe-restaurants_nuts_about_nuts/">Nuts about nuts </a><br>
<a href="../../camden/fe-restaurants_how_much_salt_is_too_much/">How much salt is too much?</a>
<br>
<a href="../../camden/fe-restaurants_healthy_lunch_at_the_office/">Healthy lunch at the
office</a> <br>
<a href="../../camden/fe-restaurants_five_unusual_things_avocado/">Five unusual things to
do with an avocado</a> <br>
<a href="../../camden/fe-restaurants_asparagus_natures_viagra/">Asparagus: nature's Viagra</a>
<br>
<br>
<b>Wine & Drinks</b><br>
<a href="../../camden/fe-restaurants_tea-boom/">Tea Boom </a><br>
<a href="../../camden/fe-restaurants_autumn_wines_for_seasonal_roasts/">Autumn wines for
seasonal roasts</a> <br>
<a href="../../camden/fe-restaurants_coffee-addict/">Are you a Coffee Addict? </a><br>
<a href="../../camden/fe-restaurants_all_about_espresso_machines/">All about espresso machines
</a> <br>
<a href="../../camden/fe-restaurants_raise_a_glass_to_english_wines/">Raise a glass to English
wines</a> <br>
<a href="../../camden/fe-restaurants_salute_italia/">Salute Italia!</a> <br>
<br>
<b>Cuisines</b><br>
<a href="../../camden/fe-restaurants_british_food/">British food</a><br>
<a href="../../camden/fe-restaurants_caribbean_food/">Caribbean Food</a> <br>
<a href="../../camden/fe-restaurants_chinese_food/">Chinese food </a><br>
<a href="../../camden/fe-restaurants_rrench_food/">French food </a><br>
<a href="../../camden/fe-restaurants_indian_food/">Indian food </a><br>
<a href="../../camden/fe-restaurants_italian_food/">Italian food </a><br>
<a href="../../camden/fe-restaurants_thai_food/">Thai food </a><br>
<br>
<b>Celebrity Chefs</b><br>
<a href="../../camden/celebs-gordonramsey/">Gordon Ramsay </a><br>
<a href="../../camden/celebs-jamieoliver/">Jamie Oliver </a><br>
<a href="../../camden/celebs_gossip-marco-pierre-white/">Marco Pierre White </a><br>
<a href="../../camden/celebs_gossip-nigella_lawson/">Nigella Lawson </a> <br>
<br>
<b>Competitions</b><br>
<a href="http://www.clash-media.net/t.asp?id=2131&e=921" target="_blank">Win
�500 to spend at M&S;</a> <br>
<a href="http://www.clash-media.net/t.asp?id=2131&e=1125" target="_blank">Win
a free Zune</a><br>
<a href="http://www.clash-media.net/t.asp?id=2131&e=858" target="_blank">Win
a Sony Bravia 46" LCD TV </a><br>
<a href="http://www.clash-media.net/t.asp?id=2131&e=135" target="_blank">Win
a flight on the London Eye + a Fantastic River Cruise </a><br>
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