Nuts about.....NUTS!


Eleni Papanicolaou

Board Certified Esthetician

Except for counting calories, we should mostly be concerned about food quality and nutritional value.

Today we’ll talk about “NUTS” and “SEEDS” a healthy and filling snack.

Any large, oily kernels found within a shell and used in food are commonly called nuts. In addition to be a healthy and tasty snack, nuts and seeds provide our body with extraordinary nutrients and heart health oils. Nuts are also an excellent source of protein. Your skin and hair will love them!

List of the most commonly used nuts and seeds:




Pine nuts



Macadamia nuts



An indicative nutritional value table of the most commonly used nuts:

Nuts are particularly nutritious raw. They have been linked to lower cholesterol, better heart health, weight control, and even a lower cancer risk. A small handful can pack your diet with filling protein, fiber, unsaturated fats, and important vitamins and minerals.


Almonds are an ancient food that have been written about in historical texts, including the Bible. Almonds were thought to have originated in regions in western Asia and North Africa. The Romans referred to almonds as the "Greek nut" in reference to the civilization suggested to have first cultivated them. Almonds are nutritional powerhouses. They’re full of healthy fats, fiber, phyto-chemicals, vitamins, and minerals. They contain:


Vitamin E



Vitamin B2





In addition to enjoying them raw or lightly roasted, it is very simple to make almond milk. All you’ll need are some almonds, a sweetener of your choice, some water and a food processor.


Almond oil is full of vitamin E, and it’s a great source of magnesium, phosphorus, and copper. The antioxidant-rich oil is known for its free radical fighting abilities. It’s also anti-inflammatory and boosts immunity.

Almond oil has been used for centuries to soothe the skin and treat minor wounds and cuts. It has been used in ancient Chinese and Ayurvedic practices to treat skin conditions like eczema and psoriasis.

More than soothing dry skin, almond oil can improve complexion and skin tone. It’s highly emollient, which means it helps to balance the absorption of moisture and water loss. Because it is antibacterial and full of vitamin A, almond oil can be used to treat acne. Its concentration of vitamin E can also help to heal sun damage, reduce the signs of aging, and fade scars.

Almond oil soaks in quickly and is a powerful moisturizer, so it can be used on the face or body. You can apply it straight, or mix it with essential oils to get its benefits. Beyond moisturizing your skin, almond oil is a great massage oil or skin treatment.

It also has powerful anti-fungal properties. Rub it on your feet to prevent athlete’s foot or to help remove other fungal infections like ringworm. You can use almond oil as a cleanser or to gently remove makeup as well.

Your skin isn’t the only thing that can benefit from almond oil. The nourishing oil can soften and strengthen your hair. It’s rich in vitamin B-7, or biotin, so almond oil helps to keep hair and nails healthy and strong. It can also help protect your hair from sun damage, with a natural SPF 5.

You can use almond oil as a scalp treatment. Its antibacterial and fungicidal properties make it effective at balancing the yeast that causes dandruff. It easily soaks into the skin, so almond oil works well at hydrating the scalp and cleansing the hair follicles.

You can also smooth frizz and heal damaged hair with almond oil. Apply a dime-sized amount or less to the ends of your hair before drying to hydrate and decrease frizz.


In the 4th century AD, the ancient Romans introduced the walnut into many European countries where it has been grown since. It is thought that the walnuts grown in North America gained the moniker "English walnuts," since they were introduced into America via English merchant ships.

Black walnuts and white walnuts are native to North America, specifically the Central Mississippi Valley and Appalachian area. They played an important role in the diets and lifestyles of both the Native American Indians and the early colonial settlers.

Walnuts contain:

Omega3 fats







Researchers declare that walnuts decrease LDL cholesterol, help in preventing blood clots,improve a wide variety of cardiovascular functions, including blood pressure and blood sugar control. They also work as anti-inflammatories, support weight loss and prevention of obesity. Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. While walnuts are harvested in December, they are available year round and a great source of those all-important omega-3 fatty acids.


Archaeology shows that pistachio seeds were a common food as early as 6750 BC. Pistachios are one of the oldest nuts that were commonly used in the world. They were cultivated in Iran, Iraq, and Syria and were introduced to the Romans only in 100 AD. Today, apart from Iran, Iraq, and Syria, pistachios are being produced in many countries such as the United States, Australia, Turkey, and China, among others.

Pistachios were introduced in New Mexico and California, of the United States, in 1854 as a garden tree.

Nutritional value per 100 g.

(as per the USDA National Nutrient data base)

557 Calories

21.5% Carbohydrates

37% protein

148% total fat

0% cholesterol

27% dietary fiber

13% Folate

8% Niacin

10% Pantothenic Acid

131% Pyridoxine

12% Riboflavin

72.5% Thiamin

18% Vitamin A

8% Vitamin C

150% Vitamin E

22% Potassium


144% Copper

52% Iron

30% Magnesium

52% Manganese

54% Phosphorus

13% Selenium

20% Zink

The health benefits of pistachios include:

A Healthy Heart

Weight management,

protection against diabetes

Protection against hypertension

Improve digestion


The history of Peanuts is a journey from from South America, to Asia, East across the Atlantic Ocean and back to North America.

Peanuts were grown as far north as Mexico when the Spanish began their exploration of the new world. The explorers took peanuts back to Spain, and from there traders and explorers spread them to Asia and Africa. Africans were the first people to introduce peanuts to North America beginning in the 1700s.

Peanut Butter was first introduced at the St Louis World’s Fair in 1904 and became a source of delicious protein during the first two world wars.

One cup of raw peanuts contains approximately

828 calories,

72 grams of fat

37 grams of protein

24 grams of carbohydrates

12 grams of fiber and

10 grams of saturated fat

These numbers constitute

110 percent of the daily value of fat

73% of protein

50%of saturated fat

19% of fiber and

8% of carbohydrates

820 Calories

10% Saturated Fat

1% Sodium

29% Potassium

8% Carbohydrates

48% Dietary Fiber

37% Iron

25% Vitamin B-6

13% Calcium

61% Magnesium

Raw peanuts have a negligible amount of sodium and are cholesterol free. Raw peanuts' low carbohydrate-to-protein ratio makes them a good snack choice for people following low-carbohydrate, high-protein diets.


The macadamia nut tree originated in Australia. Macadamia nuts, native to Australia, were first planted in Hawaii around 1881. Hawaii is the macadamia nut capital of the world, growing 90% of the world's macadamia nuts Purvis.In 1921 a Massachusetts man named Ernest Shelton Van Tassell established the first macadamia plantation near Honolulu. It wasn't until the 1950s, when larger corporations entered the picture, that production of macadamia nuts for commercial sale became substantial.

Macadamia nuts are not picked from the tree but are fully ripened when they fall and are then harvested.

Approximate Nutritional Value per 1 cup:

Total fat 102 g

Saturated fat 16 g

Polyunsaturated fat 2 g

Monounsaturated fat 79 g

Cholesterol 0 mg

Sodium 7 mg

Potassium 493 mg

Total carbohydrate 19 g

Dietary fiber 12 g

Sugar 6 g

Protein 11 g

Vitamin C 2%

Calcium 11%

Iron 27%

Vitamin B-6 20%

Magnesium 43%

They also contain moderate amounts of








Macadamia contains antioxidants like:


Amino acids




Macadamia Nuts contain the most MUFAs. Although ounce for ounce they're one of the most calorie-dense nuts, macadamia nuts contain the greatest amount of heart-healthy monounsaturated fat (MUFA) per serving. According to Doctors and Researchers, this good fat lowers LDL 'bad' cholesterol levels and blood pressure.”

SKIN Benefits

Macadamia oil, should be the most praised beautifying oil of all.

It has an amazing affinity with the skin, and can be taken both topically and internally.

Palmitoleic acid

Palmitoleic is vital for delaying premature aging of the skin.As our skin ages it rapidly becomes depleted in this important fatty acid, which is why macadamia is the perfect inclusion for mature skin types.

By applying the oil topically, you will improve your skin’s palmitoleic acid levels, this decreases the rate your skin will deteriorate, keeping it taut and discouraging wrinkles from forming.

Oleic acid

This Fatty Acid gives macadamia nut oil its fantastic regenerating and moisturising properties. It also has anti-inflammatory properties.

Linoleic acid

This is a wonderful fatty acid, that helps to prevent dehydration and moisture loss from the skins delicate tissues.


These have a real affinity with the skin, plant phytosterols are the building blocks of our cellular membrane and structure. Macadamia nut oil has great skin penetration abilities. It helps deliver the important benefits to the deepest layers of the skin. Macadamia Nuts Oil is the basis for numerous cosmetic products.


Pumpkin Seeds Contain:








Vitamin E

B-Complex Vitamins (B1-B2-B3-B6-B12)

Vitamin C

Vitamin A




According to Doctors and researchers, pumpkin seeds and pumpkin seed oil act as:


Aid Cell Regeneration

Protect from pollutants

Maintain sebum production

Stimulate hair growth

Reduce cholesterol

Boost bladder function

Fight depression

Protect bones from osteoporosis

Improve prostate health

Improve learning disorders

Protect from diabetes

Protect from insomnia

Pumpkin seeds, are the unsung beauty hero in the world of nuts and seeds. Packed full of vitamin E, zinc and magnesium, these seeds will keep your skin glowing, promote regeneration of skin cells and fight off bacteria that may lead to acne.


Sunflower seeds contain:

Vitamin E

Vitamin B1

Heart Healthy Fats

Protein and Fiber




Sunflower Seeds can act as an anti-inflammatory, help fight the signs of aging, prevent hair thinking, keep the skin supple, fight acne, lower cholesterol, improve mood, help the nervous system, support digestion, support bone health, they are a good source of anti-oxidants, prevent free radical damage, promote cell formation, promote a healthy immune system, stimulate energy. Prevent hair loss, moisturize hair and scalp.

#HealthySnacks #Microdermabrasion


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