HealthyNutrition.me

by, S. Steve Dounis

Nuts and seeds are natural snack foods that give you energy and enjoyment as well as good health. They are rich in vitamin E and potassium, high in minerals including calcium, iron, magnesium and zinc. Some are good sources of folic acid, niacin, and other B vitamins. Others provide plant protein, fiber, and Omega-3 essential fatty acids. These are the seeds or embryos of plants and various trees containing all the nutrients needed to grow a new plant.

Instead of filling up on donuts at work for a mid-morning pick-up, grab a handful of almonds or walnuts or cashews, or any of your favorite raw or roasted nuts, and in twenty minutes or less you will have the energy you need to get you through the day until lunch, and maybe beyond. You can also eat pumpkin, sunflower, or sesame seeds for quick energy.

Some say that nuts are “fattening” because they are high in calories and fats. However, these are the good fats that your body needs. They contain monounsaturated or polyunsaturated oils that do not cause clogging of blood vessels with fatty plaque. As a matter of fact, nuts have the ability to slash cholesterol and heart attack risk by as much as 39 percent. Nuts are a slow-burning food and studies show they can even help people lose weight.

Peanuts are technically a legume and should be eaten roasted and not raw or steamed. Why? The roasting boosts levels of the antioxidant p-coumaric acid, believed to help prevent stomach cancer, by 22 percent. Americans eat over 600 million pounds of peanuts a year. Plus, we eat more than 700 million pounds of peanut butter, enough to spread and cover the floor of the Grand Canyon.

Nutritional Values of Nuts

• Almonds

A rich source of protein, the antioxidants Vitamin E and selenium, and the minerals magnesium, potassium, calcium, and copper, as well as the B vitamins, especially folic acid. Contains high levels of healthy monounsaturated fats helping to reduce cholesterol levels and improve heart health.

• Walnuts

Walnuts are a great source of Omega-3 essential fatty acids, the same Omega-3’s found in fatty cold-water fish such as salmon, tuna and sardines. These essential fatty acids lower levels of triglycerides, keep plaque from sticking to the arterial walls, improves cognitive functions, and reduces inflammation throughout the body.

• Pecans

Contain over 19 minerals and vitamins including folic acid, vitamin B, vitamin A, calcium, magnesium, copper, potassium, phospherous, manganese, and zinc. Along with almonds and walnuts, pecans are good for the heart by reducing cholesterol and aiding in keeping the arteries clean and flowing.

• Cashews

Cashews are really seeds that are part of the bottom of the cashew apple, the fruit of the cashew tree found in tropical America. Rich in magnesium, copper, iron, zinc and biotin. Cashews have the lowest percentage of fats compared to most nuts. Approximately 75 Percent of their fat is unsaturated fatty acids. Plus, 75% of this unsaturated fat content is oleic acid, the Omega-9 essential fatty acid, the same fat found in olive oil and avocado.

• Brazil Nuts

Brazil nuts contain high levels of the antioxidant selenium. Selenium helps neutralize harmful free radicals thereby helping to prevent heart disease and cancer; including, breast, lung, colon, and prostate cancer. These nuts are extremely nutrient-rich containing protein, copper, niacin, magnesium, fiber, and vitamin E. Gathered from trees in the Amazon basin, this is the only nut that is not cultivated.

• Peanuts

Peanuts are a rich source of protein, roughly 30 grams per cup after roasting. Contains the vitamin B complex and highest in thiamine, folate (folic acid, B9), and Niacin. Also contains vitamin C, calcium, iron, magnesium phosphorous, potassium and zinc. Peanuts are a significant source of resveratrol, an antioxidant flavonoid that is anti-aging, and associated with reducing cardiovascular disease and cancer risk. Peanuts actually contain almost 30 times as much resveratrol as grapes. They are a good source of the monosaturated fat, oleic acid, found in olive oil.

• Other Noteworthy Nuts

These include hazel nuts (filberts), chestnuts, pistachios, macadamias, and pine nuts to name a few. These also contain the “good” fats as well as vitamins and minerals.

Nutritional Value of Seeds

• Sunflower Seeds

Sunflower seeds are an excellent source of fiber, protein, vitamin E, B vitamins, and minerals such as potassium, magnesium, iron, phosphorous, selenium, calcium and zinc. They contain the Omega-6 essential fatty acid, linoleic acid.

• Pumpkin Seeds

Pumpkin seeds are rich in the amino acids alanin, glycin and glutamic acid, and also contain high amounts of zinc and Omega-3 essential fatty acids. They contain high quantities of protein, iron and phosphorous, plus, beta-carotene, vitamin C and potassium. Good for the prostate.

• Sesame Seeds

Sesame seed are rich in calcium and vitamin E. They contain copper, manganese, tryptophan, magnesium, phosphorous, zinc, and vitamin B1 (thiamin). In addition, sesame seeds contain two unique substances; sesamin and sesamolin. Both of these substances belong to a group of special fibers called lignans, which are beneficial in lowering cholesterol and in preventing high blood pressure. Sesamin has also been found to protect the liver from oxidative damage.

• Flax Seeds

Flax seeds are high in the B vitamins, magnesium, and manganese. Rich in Omega-3 essential fatty acids. Most of the oil is alpha linonic acid (ALA) which is a precursor to EPA and DHA, the Omega-3 components found in salmon, tuna, and other fatty cold-water fish as well as krill. The ALA helps in the Omega-3 and Omega-6 balance. Since not everyone is able to convert ALA to EPA and DHA, it may not be a good idea to rely solely on flax seed for your Omega-3 intake. Good added to cereals or salads.

Health Benefis of Nuts and Seeds

Nuts and seeds are the richest source of vitamin E, which is needed to make red blood cells and muscle tissue; it is also an important antioxidant, protecting us against heart disease.  A half cup of almonds provides more than twice the daily requirement of vitamin E.

Most nuts and seeds are rich in potassium. About 4 ounces of almonds, Brazil nuts, peanuts, pine nuts, pistachios, or sunflower seeds provide more than 500mg of this electrolyte. Almonds and pistachios, as well as flaxseed, pumpkin seed, and sesame seeds are very high in iron. A cup of almonds, Brazil nuts, filberts, or pistachios, or an ounce of sesame seeds, contain as much calcium as a cup of milk. Nuts and seeds are rich in the B vitamins. Almonds and peanuts are high in folate. Most nuts are high in niacin; Brazil nuts and sunflower seeds are high in thiamine.

Many of the nuts and seeds provide protein. However, they lack lysine, an essential amino acid necessary to make a complete protein. Only the peanut (a legume) contains lysine. By adding peanuts along with the other nuts you are assured of complete protein.

In Conclusion

Nuts and seeds should be an essential addition to anyone’s diet. They not only provide good nutrition and energy but they also protect us from heart disease, cancer, and weight gain. Refrigerate, for up to a month, or freeze, in a sealed container for several months, out-of-the shell nuts because their oil quickly turns rancid. You can find a good assortment of nuts and seeds at your local health food store and in the produce department of your local grocery store. Unsalted is best but some nuts are better with salt, like pistachios and cashews. Hopefully, in the future producers will start adding sea salt instead of the usual table salt. Sea salt is better for you as it contains 80 essential minerals.

July 8th, 2009 | Tags: health benefit of nuts and seeds, nutritional value of nuts, nutritional value of seeds | Category: nuts and seeds | Subscribe to comments | Leave a comment | Trackback URL