- Common nuts include — Pine nuts (14% protein), almonds (high in minerals including calcium, magnesium, potassium, iron, are the only nut that is alkaline forming in the body, and is concerned an anti-carnicogen), walnuts (60 % fat and 20 % protein), pecans (71 % fat and a rich source of protein), cashews (lower in fat then most nuts and about 20 % protein), pistachios (55% fat, 20 % protein, concerned a tonic for the entire body) hazelnuts (high in calcium, magnesium, iron, potassium, phosphorus, folic acid and vitamin E), peanuts (good source of vitamin E, niacin, folate, protein and manganese), macadamia (excellent source of thiamin and vitamin E) , and brazil nuts (rich in the sulfur containing amino acids and selenium)
- Common seeds include : pumpkin seeds (loaded with zinc and high in omega 3 fatty acids), sesame seeds (50 % oil and 25 % to 35 % protein and very high in calcium), flax seeds (richest source of omega-3), hemp seeds (high in protein, calcium, omega 3 fatty acids and fiber), and sunflower seeds (full of Vitamin E, B1 and have a high content of zinc and protein)
- According to the University of Nebraska Cooperative Extension, nuts and seeds are heart healthy.
- Adding nuts and seeds to your regular diet has been shown to lower LDL, or “bad” cholesterol, and can reduce your risk of heart disease.
- Some nuts and seeds contain omega 3 fatty acids that , which have protective effects on the heart.
- Nuts, seeds, and legumes have been clinically proven to reduce blood pressure — according to the FDA’s Dietary Approaches to Stop Hypertension.
- Another study published by “British Medical Journal” in 1998 found that individuals who consumed nuts 5 times a week had a 35% reduction in heart disease risk.
- Nuts and seeds contain healthful mono- and polyunsaturated fats which are essential to good health. They help to maintain normal structure of every cell of your body.
- They help reduce and manage inflammation with just 1 ounce a day. Did you realize that inflammation is related to almost every disease including cancer, type 2 diabetes, and heart disease.
- Nuts and seeds provide immune-boosting power, bone health, great antioxidant properties, and energy because they are packed with many mineral; such as magnesium, zinc, calcium and phosphorus that are essential for good health.
- Nuts and seeds are full of fiber that is essential for healthy digestion.
- Nuts and seeds are great for weight conscious individuals. They slow digestion which keeps you feeling fuller longer, in turn you will eat less.
Some Useful Information:
Nuts are best used by buying them in their shells and crack them open when you need them, this will help to prevent free radical damage that the light and air can induce. Of course I realize this is not always convenient or practical but another solution is to buy whole nuts and seeds keep them refrigerated in a glass jar and away from heat and light. Make sure they are free from mold.
Did you realize that foods with high-oil content such as nuts and seeds can form toxin compounds from plastic and that my friend is a very good reason to keep them in a glass jar as all food should be.
- Chew nuts well as you should all foods you eat. For anyone with a digestive problems or problem chewing nut butters are great alternative.
- For easier digestion and for those with sensitive digestion systems nuts are easier on your body when eaten alone or eat them with green or non-starchy vegetables
There are so many ways to add nuts and seeds to your diet. Put them in your cereal or spread organic cashew or peanut butter on your toast at breakfast – for lunch add them to your salad or yogurt, for dinner put some in your vegetables it will give them a crunchy delicious flavor and you might not have to fight with your kids to eat their vegans. You can add them to snacks for the kids by baking them into their favorite deserts, the options are limitless. I recommend organic nuts and seeds to be sure that they are free of additive, preservatives, GMO’s, dyes or any other toxins that are harmful to your health.