The twelve Superfoods we discussed in earlier columns were mostly fruit, vegetables, legumes, whole grains, and animal protein. This time is the turn of nuts and seeds, very much feared for their density in calories and fat. Some of us are under the false impression that nuts and seeds are not only fatty but also loaded with ÒbadÓ cholesterol. Today our subject is about walnuts and their nutrient-packed relatives: almonds, pistachios, macadamia nuts, pecan, hazel nuts, cashews, and sesame, sunflower, and pumpkin seeds.
Contrary to common belief, walnuts and their sidekicks contain heart-friendly plant sterols and plant-based omega-3-and-6 fatty acids to drive down serum cholesterol levels, maintain a healthy heart, balance the hormonal system, and improve brain functions. Furthermore, they offer a host of other nutrients like protein, vitamins B, C, and E, magnesium, potassium, selenium, copper, biotin, folate, arginine, polyphenols, and fiber. Such phytonutrients promote physical, mental, and emotional health. A handful of nuts can lower risk of cardiovascular disease, diabetes, cancer, and other chronic illnesses, which lead to premature mortality.
Nuts and seeds are stocked with vital nutrients required for the adequate development of plants. They are the seeds that supply the plant embryo with the basic nutrition in order to flourish and produce. Such concentration of benefits goes directly to you, too.
Walnuts lead this group of whole foods because of their rich content of phytonutrients, phytosterols, protein, plant-derived fatty acids, vitamins, minerals, and antioxidants. Alpha linolenic acid (ALA) in the nut has cholesterol reducing properties. Magnesium, folate, vitamin C, and high polyphenols are heart health promoting factors in this nutritious plant.
Even though peanuts are called nuts, they belong to the legume family. Peanuts offer minerals like calcium, iron, copper, magnesium, and zinc. Some of them are required for sugar and fat metabolism. Heart and vascular health needs them along with niacin, folate, potassium, protein, healthy fatty acids, and arginine, a vasodilator, in peanuts.
Almonds are rich sources of vitamin E and protein, which is good news for vegetarians. Almonds also provide potassium, magnesium, and iron, minerals essential for the heart. Arginine in the nut dilates blood vessel walls to improve blood circulation and blood pressure. Vitamin E is a boon to the heart, skin, and energy. The B vitamins and biotin in the nut promote sugar and fat metabolism. The skin of almonds has a variety of polyphenols, known to eliminate free radicals.
Sphingolipids in both peanuts and almonds are necessary fats for the structure and function of cell membranes. The lipids seem to influence the regulation of cells by repairing cancer-causing flaws. SphingolipidsÕ role is optimized when they act synergistically with other naturally occurring phytochemicals. Ellagic acid, a polyphenol in nuts, is another detoxifier from carcinogens.
Pistachios, very popular nuts in the Middle East and Iran, are used as snacks, in salads, cooking, and desserts. They are higher in dietary fiber than broccoli or spinach. They offer minerals and vitamins B. Phytonutrients in pistachios have decreasing effects on cholesterol and protect from cancer.
Seeds in general are excellent providers of vegetal protein, healthy fatty acids, and important nutrients. They have digestive properties. Seeds make healthy snacks. A sprinkle of seeds on salads and cereals enhances flavor and nutritional value.
Moderate nut consumption (a handful, five times a week) is associated with lowered cardiovascular disorders. Omega-3 fatty acids, in walnuts, act like the blood thinner aspirin, preventing clots and inflammation of blood vessels. Omega-3 along with copper, potassium, and magnesium helps decrease blood pressure, a contributor to heart disease; so does arginine by enhancing blood vessel flexibility and blood flow. Most seeds and nuts contain arginine. Other nutrients in nuts like polyphenols, magnesium, potassium, essential fatty acids, and vitamins B and E improve heart conditions and lower cholesterol as well as reduce incidents of age-related eye diseases.
Fiber, copper, and magnesium in nuts are important for controlling insulin and sugar levels to prevent diabetes Type 2. Biotin and B vitamins also help regulate sugar and fat metabolism.
Two important phytochemicals in nuts are ellagic acid (walnuts) and resveratrol in skins of peanuts and grapes have anticancer and anti-inflammatory action on blood vessels.
Each and every nutrient in nuts or seeds has multiple effects on many health conditions, but the key to their benefits is in the synergy of these health-preserving phytochemicals in dietary supplements.
Health Tips:
• Eat a handful of nuts and seeds about five times a week
• Have them raw or roasted without oil and with their skins
• Store them bottled away from heat, air, and light, preferably refrigerated or frozen
• Avoid rancid (old) nuts or their oils, they are damaging to health
• Add a sprinkle of roasted nuts or seeds to cereals, snacks, salads, yogurt, stews, breads, whole grain dishes, fruit salad, and desserts
• Remember moderation, not more than a handful.
(Mariam Alireza is a holistic science specialist. Send comments to [email protected]. Log on to arabnews.com for previous articles.)