A 2013 study published in the New England Journal of Medicine found that people who consumed more nuts were at a lower risk of death from all causes. The nutrient and ability to satiate that we derive from these unique shelled, nuts have always made this a real super food!
Turkey, Iran and California, all with cold enough winters for bud dormancy and longer, less humid, hot summers for ripening claim the most production. The trees take a long, 20 years to mature and have a “biennial bearing” cycle. – every other year with low production. This attributes to their higher cost.
According to the USDA, a proper serving is one ounce, which is roughly equal to 1/4 cup. And notably contains: 160 well balanced calories of macro nutrients; Protein – 6 gms., Fat – 13 gms. (7 are super healthy, monounsaturated), Carbs. – 8 gms. (3 are fiber). You could double this if you needed a healthy meal on the run and get a full protein serving plus the appropriate calorie balance fitting into weight loss as well.
One serving also provides a Daily Value (DV) for these nutrients:
Vitamin B6: 0.5 milligrams or 28 percent of your DV
Vitamin B1: 1.1 milligrams or 21 percent DV
Copper: 0.4 milligrams or 41 percent of your DV
Manganese: 0.3 milligrams or 15 percent of your DV
Phosphorous: 139.2 milligrams or 11 percent of your DV