Many of us do not consider nuts and seeds as essential nutrients or sources of antioxidants: Vitamin E and omega-3 and omega-6 are essential fatty acids. They are hardly included in our diets due to fear of weight gain. In reality, nuts and seeds are very rich in vitamin E and other antioxidants that protect the nerves and heart and strengthen immunity. The abundance of fat in nuts makes people view them with skepticism; the concern about cholesterol and calories makes them neglect the nuts’ nutritious value. These fats are healthy fatty acids that are essential to liver function, hormonal balance, and cardiovascular system as well as brain neurotransmitters. Eating nuts, seeds, their unrefined oils, legumes, and whole grains supplies the body with phytonutrients and antioxidants that combat the oxidation of cells. Oxidation results in free-radicals known to be damaging to cells and health. Even in small amounts, nuts, seeds and their oils can provide protection against free radical damage. The lighter (cold-pressed and unrefined) polyunsaturated fats like omega-3 and GLA (gamma linolenic acid) in flax seed, walnut, sesame and borage oil are not only healthy but also stimulate metabolism and stabilize weight. Seeds enhance a lazy digestion by activating it. While cold-pressed nut and seed oils are beneficial to the body, hydrogenated fats and refined commercial oils can be harmful as well as slowing down the body’s metabolic rate.
Because nuts and seeds are very rich in good fats and protein, it is important to include them in our daily diet, but in small quantities. The thin and the weak should feel free to eat them. Such conditions benefit from their tonifying and strengthening effects, but they can be difficult to digest due to their density in fats. For those who are overweight or with edema, yeasts, cysts and tumors, flax and pumpkin seeds and unsalted pistachios can improve the metabolism. Robust individuals with a tendency to gain weight should restrain from eating too many.
Most nuts and seeds are nutritious and filling and have healing characteristics. The following description of some nuts and seeds will shed light on their health benefits. Warming and sweet-flavored almonds soften mucus and relieve dry cough and other lung conditions. A drink made of ground almonds mixed with water helps such complaints as well. They are also rich sources of vitamin E, the antioxidant that is good for the heart, blood vessels, brain and skin. Almonds’ alkaline nature clears the blood of acidity and reduces acid reflux. Soaking them overnight enhances their nutrients and digestibility.
Black sesame seeds tonify the liver, kidneys, and blood, reduce rheumatism and inflammation, and relieve constipation, dry cough, vision blurring and increasing breast milk supply. They should not be taken in case of diarrhea or watery stools. To make them more digestible, soak them overnight, roast, and then grind them. This method also increases mineral assimilation of other nuts and seeds. Hulling sesame before milling them, like tahina, strips them of their fiber, nutrients, and metabolic cofactors that aid the digestion.
Flax seeds, the richest source of omega-3 fatty acids, have anti-inflammatory properties, relieving pain. They also have a cleansing effect on vessels and arteries while boosting immunity. They are particularly abundant in phytonutrients such as lignans, which are also found in certain unrefined grains, legumes, nuts, seeds, fruits, and vegetables. Lignans are phytoestrogens that have a balancing action on hormones in the body while giving antioxidant protection. Their phytonutrients seem to protect men from prostate problems and women from menopause symptoms and breast cancer. Their other benefits are seen in the improvement in heart conditions, colon cancer, hormonal balance, bone and hair loss, acne, and inflammation. Flax seeds and their oils are essential dietary supplements.
Peanuts and their skin positively influence the lungs as well as spleen and pancreas; they also balance blood sugar. They are good for the digestive tract and stop bleeding in hemophiliacs. To treat blood pressure, their shells should be infused to make a drink. Organic peanuts should be eaten but sparingly due to their high fat content and possible allergenic effect.
Walnuts are omega-3 yielding nuts that reduce inflammation and pain. They are good for the lungs and intestines. Walnuts provide nutrients to the brain, heart, and kidney-adrenals. They also seem to increase sperm count and treat impotency. Like all nuts and seeds, walnuts should be eaten in moderation.
Pumpkin and squash seeds’ bitter and sweet flavor affect the colon, spleen, and pancreas and get rid of worms. They quell nausea. They are rich in zinc and omega-3 oil, which seem to beat impotency and enlarged prostate. Sunflower seeds are also good for the spleen, pancreas, and intestines and provide energy.
Pine nuts benefit the lungs, colon, liver, and intestines. They soften a dry cough, treat dizziness, and reduce inflammation. Pistachios build blood, help liver and kidney conditions, and moisten the intestines. Brazil nuts are rich in the mineral selenium, which is a powerful antioxidant. The other unmentioned nuts and seeds also have many health benefits. Consumption of nuts and seeds in moderation is advised. Due to their high fat (good fats) content, they can promote weight gain and obesity, which result in adverse health effects.
Nuts, seeds, and their oils turn rancid fast with exposure to heat, light and oxygen; hulling and shelling them speed the process of deterioration as well. Rancidity irritates the lining of digestive tract, leads to low immunity, cancer, and other dysfunctions, and wipes out some of the vitamins in the food and body. To increase their shelf life, nuts and seeds should be stored in glass containers in cool, dry, and dark places.
Quick Tips: Nuts and seeds enrich recipes and dishes with essential nutrients and exquisite flavors. By sprinkling nuts (pine nuts, almonds, walnuts) and seeds (sunflower, pumpkin, and sesame seeds), you will add a twist to the taste, look, and nutrients of your salads, whether they are green or mixed. Vegetables, too, taste good with nuts; spinach leaves cooked with onions and pine nuts offer a nutritious dish. Whole grains (rice) make a rich dish with pine nuts or almonds. Nuts and seeds enhance the taste of your morning cereal. Nuts also add a special flavor to desserts, pastries, chocolates, snacks, and ice-cream (moderation, please!). Middle Eastern cooking encourages the use of nuts. Cheese in France is accompanied by walnuts and other nuts. Americans add chestnut to turkey stuffing. So many recipes around the world are made with some kind of nuts or seeds, because their flavors and nutrients are well-appreciated.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected].)