Three Top Raw Nuts

By: Ron Lagerquist


Almonds have been a mainstay for vegetarians for hundreds of years. When fresh, they have a sweet milky taste. One hundred grams yield 18 grams of protein. They are low in starch and are more than 50 percent unsaturated oil. Almond oil is high in oleic acid and rich in vitamin E, has a sweet aroma, and is extremely stable because the oil is monounsaturated. It makes an excellent skin conditioner and massage oil. Almonds have an even greater effect on the skin when eaten. They contain linoleic acid and are a good source of phosphorous and iron. One hundred milligrams of almonds contain 5 milligrams of iron, compared with 3 milligrams of iron in two eggs. As with all nuts and seeds, almonds are rich in B vitamins. They are also high in calcium—a cup of almonds contains 332 milligrams of calcium.

Raw nut butters and nut milks are fabulously delicious. Almonds are a great alternative for the elderly who find it difficult to digest raw nuts.


The oil in walnuts is primarily monounsaturated, but the real beauty is its valuable source of omega 3 fatty acid. Walnuts are affordable and can be found shelled in the baking area of your grocer. Once purchased, store them in the refrigerator where you can easily grab a handful a day. On an active day of bodybuilding or running, two handfuls fit very well within my caloric need. I try to alternate between walnuts and almonds to get a full spectrum of micronutrients. For fun, sometimes we buy a variety of nuts shelled. It can be a messy business, but they have a great fresh taste and force me to slow down when eating these concentrated foods.

The early Persians and Greeks used walnuts for oil and powdered them to thicken desserts much like the way we use cornstarch today. Crushed walnuts sprinkled on cooked vegetables or salads add nutrients and variety. Some people enjoy walnuts in rice or pasta dishes, even using them as a garnish in soups, which is great as long as they are added after foods have been cooked and not during the cooking process.

Cashews Raw

Fresh cashews are a supreme delicacy. As you chew them, they turn into a milky, smooth cream in the mouth. Cashews make an excellent nut milk with a superior flavor and are better for you than milk. They make a great addition to salads. Try to buy whole, raw cashews.

Related Article: Healthy Oils In Raw Nuts And Seeds

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