9 Nuts For Your Health

While in the vegetable shop this morning, I brought some roasted nuts. All the way home, I wondered if there were any health benefits to all the nuts and seeds we eat. So I've done a little bit of research and I thought I would share my results with you.

Firstly a nut is a dried fruit with one (sometimes two) seeds, and there are many different types. Nuts can be high in calories and fat, yet they have many health benefits. Eating nuts is believed to reduce your risk of heart disease, lower serum LDL cholesterol concentrations, plus nuts generally have a very low glycemic index (GI), therefore are helpful for patients with insulin resistance problems such as diabetes mellitus type 2.

I wanted to look at the Health benefits of 9 most common Nuts/Seeds, we have here at home:

1. Almonds:

• Are believed to induce high intellectual level and longevity.
• Are high in omega-9 monounsaturated fatty acids.
• Are believed to have anti-inflammatory, immunity boosting, and anti-hepatotoxicity effects.
• Contain the amino acid arginine, which inhibits tumour growth and boosts immunity.
• Elevate the blood levels of high density lipoproteins and of lowering the levels of low density lipoproteins.
• Lower your risk of heart attack and improve your bone strength.
• Per ounce (28.41g) provides: 7.5 milligrams (mg) vitamin E, 75 mg calcium, 81 mg magnesium, 211 mg potassium.

2. Peanuts:

• Are also one of the few foods naturally containing Coenzyme Q10, which is present in all human cells and responsible for the production of the body’s own energy.
• Are also one of the highest sources of vitamin B3, also called niacin and thus contributes to brain health, brain circulation and blood flow.
• Are a rich source of protein: roughly 30 grams per cup after roasting.
• Are a significant source of resveratrol, a chemical studied for potential anti-aging effects and also associated with reduced cardiovascular disease and reduced cancer risk.
• Are high in antioxidants.
• Are high in omega-9 monounsaturated fatty acids.

3. Pecans:

• Are a good low fat source of vitamin E and also have anti-cancer effects.
• Are a good source of protein and unsaturated fats.
• Are high in omega-9 monounsaturated fatty acids.
• Can lower the risk of gallstones in women.
• Contain plant sterols, which are known for their cholesterol-lowering ability.

4. Pine Nuts:

• Are a good source of dietary fibre.
• Contain (depending on species) between 10–34% of protein, with Stone Pine having the highest content.
• Pine nuts can be pressed to extract pine nut oil
  Pine Nut Oil:
• Boosts appetite suppressors up to 60% for four hours, as well as acting as an appetite suppressant itself.
• Can reduce LDLs, yielding further health benefits.
• Contains a high concentration of free radical scavengers, which help reduce oxidative damage that can lead to peptic ulcers or gastritis.

5. Walnuts:

• Are high in antioxidants and ALA, a plant-based omega-3 fatty acid.
• Are high in omega-3 polyunsaturated fatty acids.
• Can reduce the damaging effects of unhealthy fats on blood vessels.
• Contain ellagic acid: the cancer-fighting polyphenol antioxidant
• Help the arteries maintain their elasticity and flexibility
• May reduce the risk or delay the onset of Alzheimer's disease by maintaining amyloid beta protein in the soluble form.

6. Flax or Linseed Seeds:

• Are high in omega-3 polyunsaturated fatty acids.
• Contain high levels of lignans, which may benefit the heart, possess anti-cancer properties and reduced growth in specific types of tumours.
• May benefit individuals with certain types of breast cancer.
• May lessen the severity of diabetes by stabilizing blood-sugar levels.

7. Pumpkin Seeds or Pepitas:

• Are a good source of iron, zinc, essential fatty acids, potassium, and magnesium.
• Are a good source of magnesium, manganese, phosphorous, iron, copper, protein, and zinc.
• Are high in omega-3 polyunsaturated fatty acids.
• Contain high levels of phytosterols, which are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.
• One gram of pumpkin seed protein contains as much tryptophan as a full glass of milk.
• Promote prostate health, as components in pumpkin seed oil interrupt the triggering of prostate cell multiplication by testosterone and DHT.

8. Sesame seeds:

• Are high in omega-9 monounsaturated fatty acids.
• Are rich in manganese, copper, and calcium, and contain Vitamin B1 (thiamine) and Vitamin E (tocopherol).
• Contain phytosterols, which block cholesterol production.
• Contain powerful antioxidants called lignans, which are also anti-carcinogenic.
• Contain two unique substances: sesamin and sesamolin, which are lignans.
• Have been found to protect the liver from oxidative damage.
• Nutrients are better absorbed if they are ground or pulverised before consumption.

9. Sunflower Seeds:

• Additionally, they are rich in cholesterol-lowering phytosterols.
• Are also an excellent source of dietary fiber, protein, Vitamin E, B Vitamins, and minerals such as magnesium, iron, phosphorus, selenium and zinc.
• Has a Calming affect on your nerves, muscles and blood vessels from the Magnesium.
• Has Anti-Inflammatory and Cardiovascular Benefits from Vitamin E.
• Selenium helps improved detoxification and cancer prevention.

Remember to eat all foods in moderation, items like nuts are no exception. I find having a mix of different nuts and seeds are handy, they're certainly better than a packet of chips, or a biscuit. There are some health concerns when eating nuts, if you would like to know more about these please see: Health Benefits and Concerns for Nuts and Seeds.

Serving Suggestions:
You can add your nuts to many dishes, here are a few serving suggestions for you:

• Add chopped nuts and seeds to your favourite hot or cold cereal.
• Add nuts and seeds to your favourite tuna, chicken or turkey salad recipe.
• Add your nuts and seeds to healthy sautéed vegetables.
• Add your nuts and seeds to your oatmeal raisin cookie, bread or granola recipe.
• Grind your nuts and seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
• Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground nuts and seeds.
• Sprinkle your nuts and seeds on top of mixed green salads.

Have Fun, Stay Healthy :-)