Eating nuts in moderation helps you lose weight because nuts & seeds are packed with nutrients, calories, fills you up, boosts your metabolism and in-shell nuts slow you down giving your brain time to think, plus gives your jaws a workout. Adding nuts to your diet for this project is another way to crowd out unhealthy food habits and replace them with more healthful food habits. This is yet another very small step you can take to aid in losing weight sensibly over a period of time rather than with a crash diet that results in failure.
Nuts are usually described as a fruit, consisting of a kernel, or seed, enclosed in a hard, woody, or leathery shell that does not open when ripe. They are usually the fruit of shrubs or trees, but the tubers of some plants are also called nuts, on account of their resemblance to the nuts in taste, and their richness in fats as denoted in the Guide for Nut Cooker.
Nuts are rich in L-arginine, an amino acid that has been shown to improve blood vessel function. Specifically, L-arginine helps relax blood vessels, making them more flexible and less prone to blood clots that could block blood flow. Arginine has also been shown to boost immune function, promote wound healing, and help manage existing cardiovascular disease. Nuts are the best dietary sources of arginine. Walnuts, peanuts and almonds are especially high in the amino acid. Although the nutrition profile of each type of nut varies slightly, almost all nuts contain heart-healthy fats and fatty acids, fiber, vitamin E, and other beneficial substances.
Containing mostly “good” fats, nuts are one of the best sources of a type of heart-healthy omega-3 called alpha-linolenic acid (ALA). Most of the fat in nuts is polyunsaturated, with smaller quantities of monounsaturated and saturated fat. Omega-3s are a specific type of polyunsaturated fat that have cholesterol-lowering and disease-prevention properties says Jennifer Valentine, Editorial Manager at One Green Planet.
How to get the most nutrients from nuts and seeds:
Nuts are considered high energy foods because they are filled with lots of calories; for example 1 ounce of almonds contain about 165 calories; 1 ounce of brazil nuts contain about 190 calories. So do not eat too many or you will gain weight. Nuts also contain powerful minerals such as magnesium, zinc, calcium and phosphorus needed for bone development, immunity and energy production. They provide needed vitamins and are great sources of “B” Vitamins and Vitamin “E“. Raw, unsprouted nuts have enzyme inhibitors that make them difficult to digest. When the nut sprouts, these inhibitors are deactivated. Raw nuts or seeds can have a bitter taste; this is due to enzyme inhibitors. These inhibitors can affect the digestion of the nuts and seeds. Soaking or roasting the nuts and seeds remove the enzyme inhibitors. The high heat from roasting will remove the enzyme inhibitors but will destroy many of the nutrients. The best way to get the most nutrients from nuts and seeds is to start the sprouting process by soaking them.
Soaking them will keep them more nutritious and brings out the natural sweet flavor of the nuts and seeds. They become live foods. Learn How To Sprout Them. The enzyme inhibitors are washed away when the nuts and seeds are soaked; also the digestion of the proteins and carbohydrates begins. A bonus is that the soaking removes 30 percent of the oil content, making nuts and seeds easier on the liver, easier to digest, and of course, reduces calories. They are not actually sprouted, just soaked (3 to 12 hours) which begins the sprouting process.
In “The Good Nut Guide”, Louise Atkinson recommends eating a good handful of nuts a day (about one ounce, or 28g). However, the way the nuts are prepared can have an impact on their health-giving properties. For instance, dry roasted nuts have double the salt of ordinary salted peanuts and honey roasted peanuts hide a teaspoon of sugar. The advice is to choose nuts that are unsalted, unroasted and as fresh as possible. All nuts go rancid if exposed to heat, light or air, so it’s probably best to keep them in the fridge.
You can be creative when it comes to adding nuts to your diet, by all means, get a little nutty with it. Most researchers declare that one ounce a day will do the trick, basically one handful. Being that each nut has varying amounts of fat and calories this can equate to 12-15 nuts or ¼ cup of nuts. Make sure you check the label for the nut’s calorie content and serving size. To get the most benefits, stick to raw, unsalted organic nuts. Just remember that nuts do have lots of calories so be mindful about how many you consume daily. Sticking to the handful a day rule should be an easy way to keep this under control.
Benefits & Properties of 8 Popular Nuts:
1). Walnuts
The very best of the nuts is the walnut. They are usually available all year as they keep well when they are harvested, usually in winter months. Walnuts come in two varieties. The more commonly available type is English walnuts. The other is the black walnut, grown only in select locations and available in chopped or crushed form and is used in baking and cooking. The black walnut is considerably more expensive as it is rarer, harder to process, and has a unique flavor. Walnuts feed the brain because they are packed with omega-3, 6 and 9 fatty acids, particularly omega-3, which is vital for neuronal conduction (the firing of nerves in the brain). While 75 percent of their fat is the healthy mono-unsaturated type. Once cooked, walnuts lose their healthy benefit, so eat them raw or add only at the end of cooking process. 1 oz = Approx 14 halves
2). Almonds
The next best on the list is almonds. An almond is sweet and can be eaten alone or added to baking or cooking a variety of foods. Almonds can be purchased whole, sliced, crushed, and you can choose raw, roasted, and salted or unsalted. They contain manganese, B2, vitamin E, and copper among other things, and are helpful in lowering your bad cholesterol levels. The raw form is best, of course, but any way you eat these will give you a boost in nutrients. The best source of protein of all the nuts, and high in calcium. They also contain copper, iron, zinc, niacin and vitamins B1, B2 and E, and an impressive 70 per cent of their fat content is the healthiest mono-unsaturated type. Almonds contain a high degree of oleic acid, the ingredient in olive oil thought to protect against heart disease. Almonds are very difficult to -digest in their natural state, so they could give you indigestion. Try soaking them overnight in water to activate the enzymes in the nut, this will make them tastier and easier to digest. 1 oz = Approx 20-24 nuts
3). Pecans
According to the National Pecan Shellers Association, pecans are high in healthy unsaturated fat and just a handful a day can lower “bad” cholesterol. They also contain more than 19 vitamins and minerals including vitamins A, B, and E, folic acid, calcium, magnesium, phosphorus, potassium, and zinc. Just one ounce of pecans provides 10 percent of the Daily Recommended intake of fiber. Pecans are the most antioxidant-rich tree nut and rank among the top 15 foods with the highest levels of antioxidants. Pecans contain different forms of the antioxidant vitamin E—known as tocopherols, plus numerous phenolic substances, many of them with antioxidant abilities. The nuts are especially rich in one form of vitamin E called gamma-tocopherols. The findings illustrate that after eating pecans, gamma-tocopherol levels in the body doubled and unhealthy oxidation of LDL (bad) cholesterol in the blood decreased by as much as 33 percent.
4). Pistachios
Pistachios are distinguishable by their color and flavor. The pistachio has a small egg-shaped natural beige or light brown shell with a light-green kernel. (The familiar red we associate with the nut is actually a dye.) Pistachios grow on trees, whose initial growth is very slow. Pistachios are high in monounsaturated fats adding two to three ounces (the exception to the recommended 1oz) of pistachios to the daily diet could reduce cholesterol. This, in turn, reduces the risk of cardiovascular diseases. Pistachios are rich in antioxidants, which prevent damage to body cells. Including more antioxidants to the diet has been shown to reduce the incidence of cell death, cancers and infections. Some of the antioxidants in pistachios are lutein vitamin A and vitamin E. In addition, pistachios are a signifant source of proteins, which are the building blocks of the that repair cell damage and create new growth.
5). Cashews
Cashews are delicious and have a creamy taste and texture. They can be bought raw or roasted and salted. Just a quarter cup of cashews provides 196 calories and is lower in fat than other nut varieties. They have the same type fat found in the mother of healthy foods - olive oil. Cashews contain calcium, magnesium, iron, zinc, folic acid, vitamin E and omega-3 and 6 essential fats, making them an excellent source of minerals for bone health and a good skin-health food. The nutrients help with the formation of collagen in the skin. Too many can be fattening, particularly if eaten as part of a Chinese or Indian takeaway where the cooking oil and sugar content will hugely outweigh any healthy benefit. 1 oz = Approx 16-18 nuts
6). Peanuts
The most commonly consumed nut in the country, the peanut is technically a legume rather than a nut, which puts it in the beans, peas and lentils category. A rich source of protein, niacin and vitamins E, B1, B6, and they are also high in the minerals copper, zinc and iron. Best eaten as unroasted "monkey nuts" which you shell yourself. Peanuts are very high in saturated fat making them prone to rancidity. Shelled peanuts tend to harbour mould, which is believed to be the trigger for the potentially fatal peanut allergy which affects 1 in 200 people. 1 oz = Approx 28 nuts
7). Brazil nuts
Brazil nuts are high in calories, and a good source of instant energy, and so are especially good for athletes in training, or very active people. They’re also a rich source of the anti-oxidant selenium that supports the immune system (helping ward off disease and protecting the heart and cardiovascular system). Brazil nuts have the highest concentration of saturated fat, making them more vulnerable to going rancid, (so reducing their nutrient content). At 190 calories per oz they should be eaten in moderation if you’re on a weight loss diet. 1oz = Approx 6-8 Brazil nuts
8). Macadamias
The most nutrient-rich nuts. They contain omega-3, 6 and 9, providing a complex mix that helps to balance hormones, improve nerve function, memory and concentration, and improve the texture of your skin. But at 200 calories per ounce, the highest calorie of all the nuts they tend to be very rich which may upset digestion if too many are eaten in excess (more than 8 or 9 at a time). 1 oz = Approx 10-12 nuts
For a good healthy mix of nuts, Vicki Edgson suggests the following daily mix:
2 macadamias; 8 almonds; 1 Brazil; 3 walnuts; 3 cashews
Adding Seeds to Your Diet
Besides adding nuts to your diet, adding seeds can also give you a healthy boost. Seeds also provide a great deal of value to your raw food diet. High in vitamin E, fiber, and monounsaturated fats, seeds contribute to keeping your heart healthy and protecting your body from disease. Furthermore, seeds contain protein, zinc, and a variety of other minerals and nutrients that are important to the proper functioning of your body. Once adopted into your diet, organic, raw seeds will become an important asset to a healthy meal plan.
Here are some of the best seeds you can eat:Sunflower Seeds
Sesame Seeds
Hemp Seeds
Chia Seeds
Pumpkin Seeds
Checklist:
Drink eight 8oz glasses of water
Eat a Hearty Healthy Breakfast
Get Movin’ by walking
Eat an Apple
Say no to your poison, your junk food, your guilty pleasure
Get a Little Nutty
Assignment
This week primarily focuses on adding some nuts to your diet. This can be accomplished in several ways: add to your breakfast cereal, your snacks, yogurt, salads, smoothies or your lunch/dinner. You can just grab a handful and munch on them as well. A little nuts goes a long way. You can also add seeds to your diet because they give you some of the same benefits as eating nuts. So, your assignment is to choose either your favorite nut or seeds and also one unfamiliar nut (one you don‘t eat as often). You can choose from the 8 nuts mentioned here or choose from an extensive list of nuts and seeds.
References
“Nuts Properties And Food Values”
http://chestofbooks.com/food/ingredients/Guide-For-Nut-Cookery/Nuts-Properties-And-Food-Values.html
“5 Health Benefits of Nuts” by Jennifer Valentine
http://www.onegreenplanet.org/vegan-health/5-health-benefits-of-nuts/
“Surprising Health Benefits of Nuts & Seeds” by Diana Herrington
http://www.care2.com/greenliving/benefits-nuts-and-seeds.html?page=3
http://realfoodforlife.com/sprouting-nuts-seeds/
“The Good Nut Guide” by Louise Atkinson
http://www.dailymail.co.uk/health/article-404722/The-good-nut-guide.html
“Health properties of nuts: Nuts are one of the very best natural nutritious foods available anywhere” by S. C.
http://www.teatronaturale.com/article/2923.html
"List of Seeds and Nuts"
http://www.nourishinteractive.com/healthy-living/free-nutrition-articles/121-list-seeds-nuts
“Health Benefits of Pistachios” by Dahloan Hembree, eHow Contributor
http://www.ehow.com/about_5449692_health-benefits-pistachios.html
“Health Benefits of Pecans” National Pecans Sheller Association
http://www.ilovepecans.org/nutrition.html
"Top Organic Raw Nuts and Seeds for Your Diet"
http://www.rawfoodrecipes.com/view-by-tag/organic-raw-nuts-and-seeds/
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