The advantages of nuts and seeds lie in their healthy fatty acids, which fight cell oxidation, resulting from free radicals, stress and inflammation. Such fats protect our cells from damage and carcinogens. Because they contain powerful phytocompounds, nutrients, amino acids and polyunsaturated fatty acids that combat harmful fats, they are considered the ideal food for cardiovascular health. They protect the arteries from hardening, clots, and plaque buildup and keep them flexible, reducing the risk of heart attacks, hypertension and stroke.
Today, I shall start with some of the most commonly used nuts in our kitchens in order to reveal their nutritive and curative properties.
Almonds are an important source of vitamin E, very much needed for the vascular and nervous systems, heart and brain. While some nuts are acidifying, almonds are alkalizing to the blood. They are necessary for vascular and skin elasticity. Magnesium in the nuts helps regulate heartbeat and high blood pressure. Taken along with cinnamon and chromium, almonds control the activity of insulin. Insulin and blood sugar surges harm the system by triggering the onset of diabetes type 2. The essential fats in the nut enhance cognitive skills and stimulate the reproductive system. They also offer certain B vitamins, calcium, magnesium and zinc for building and maintaining strong bones. Almonds cleanse the liver; help healing and repairing skin and increase muscle mass.
Almonds contain good amounts of healthy fats, vitamins B and E, fiber, minerals, phytochemicals and amino acids. Their fatty acids activate the metabolism and help burn body fat. Don’t be surprised; consuming healthy fats breaks down “dangerous” body fat around the waistline. They also keep hunger at bay as a snack in small amounts with dried fruits.
Due to its vitamin E and healthy fat contents, walnut is recommended for lowering “harmful” low density lipoprotein (LDL) and raising the “healthy” high density lipoprotein (HDL) levels. It also regulates overall cholesterol. The nuts maintain the flexibility of the vascular walls usually narrowed and hardened by plaque and high blood pressure.
Recent studies on rats indicate that almonds due to their fiber content appear to protect against colon cancer. Apart from the fiber, the bitterness of the skin gives medicinal benefits. Soaking it overnight improves their digestibility and increases the nutrient content of the nuts.
Bitter almonds have anti-cancer compounds like amygdaline; but their consumption should not exceed one or two kernels. CAUTION! Due to their cyanide content, they become toxic in bigger amounts.
Almonds, peanuts and walnuts offer an important amino acid called arginine. The amino acid slows down the development of tumors and cancer and bolsters the immune defenses by enhancing the activity of the thymus gland, which produces killer T cells. They are particularly helpful for those who suffer from suppressed immune systems and AIDS.
While arginine activates the release of insulin, its deficiency can cause glucose intolerance. One of collagen’s components is arginine, which helps rebuild bones, tendons and connective tissue and speeds scar healing. The amino acid retains the elasticity of skin, blood vessels and arteries, enhancing blood flow; regulating hypertension and slowing the ageing process.
Traditionally, almonds relieve cough; break up phlegm and lubricate the intestines to prevent constipation. Almond oil massage is recommended to nourish and soften skin and hair.
Walnuts are the recently applauded heart-friendly nuts. Their healing anti-inflammatory properties come from their significant content of plant-source omega-3 fatty acid, beneficial to the heart, vascular system, lungs, brain, adrenal glands, joints, and reproductive and hormone systems. Polyphenols, available in the nuts, prevent the formation of cholesterol and plaque in the arteries, which provokes heart disease and attacks and strokes. Omega-3 fatty acids contribute to maintaining the elasticity of blood vessels and lowering elevated cholesterol in the blood. Black walnut supplement is recommended for lowering LDL and raising HDL, resulting in healthy cholesterol levels. Walnuts also contain vitamin B6 good for the nervous system and calcium for building bones.
Because walnuts are rich in phytochemicals, amino acids and “good” fatty acids, they are recommended for heart health. According to a study in Barcelona, eight walnuts a day were found to counteract the damaging effects of a high saturated and trans fat diet that leads to artery hardening, plaque buildup and inflammation. However, walnut consumption does not give a free ticket to eating unhealthy saturated and trans fats, fries, and harmful refined and processed foods.
With walnut consumption, the arteries remain flexible, increasing blood flow and lowering risk of cardiovascular disease, hypertension and stroke. Meals rich in saturated fats interfere with nitric oxide production. The amino acid, arginine, in walnuts helps generate nitric oxide through the lining of artery walls.
Walnuts contain alpha-linolenic acid (ALA), a plant fat that regulates arrhythmic heartbeat, controls blood sugar levels and offers other health benefits.
Cashew nuts, Anacardium occidentale, are the fruits of a tropical tree, having a crescent-like shape. The nuts are rich in magnesium, an important mineral for building bones, relaxing muscles, regulating arrhythmic heart beat, dilating blood vessels, relieving headaches and boosting immunity. The mineral helps draw out calcium from soft tissue in joints and arteries that cause arthritis and plaque buildup. Magnesium stimulates the activity of the hormone, calcitonin that helps increase bone mass.
Cashew milk, like soy, almond and coconut milk, is a good milk substitute for those with allergies to milk protein or lactose intolerance. It is made by soaking the raw nuts overnight until soft, and then blending and straining them. The milk and nuts are rich in essential fatty acids, protein (12 percent), fiber, carbohydrates, minerals (iron and magnesium), vitamin E and folic acid.
Nuts and seeds can be eaten whole with dried fruits as a snack; crushed or broken on cereals, oatmeal, drinks, fruit, salads, rice, vegetables and in meat stuffing; and ground or whole in dates, cakes, chocolate and desserts. Along with their “healthy” fats, they give a nutty flavor to your dishes. By the way, their fats make a meal tastier and more satisfying, preventing overindulgence. A sprinkle of crushed pine nuts, walnut, almond, coconut flakes or pumpkin and sesame seeds or a dash of nut oil (walnut, flaxseed) on salads will satisfy the taste and appetite.
For cooking, you are advised to use unrefined vegetable oils, but not for frying. Frying is an unhealthy way of cooking, especially the multiple use of frying fats. High temperatures make fat molecules acquire carcinogenic characteristics. Peanut oil sustains heat better than other nut and seed oils. It is more suitable for frying.
Though more expensive, I prefer light cooking (stir-frying and sautéing) with olive and sesame oils, which are healthy and flavorsome. For salads, extra virgin olive oil and walnut and flaxseed oils add a nutty flavor and protect cells, brain, heart and health.
For long-term storage and to prevent rancidity, nuts and seeds are best kept in their shells. Due to their fine polyunsaturated fatty acid content, both nuts and oils go rancid easily especially if they are exposed to light, heat and air. For these reasons, they should be stored in sealed, dark, glass containers in cool dry places or in the refrigerator. As for the oil, it should be kept in dark glass bottles with airtight lids in very cool places away from direct light.
Next week, I shall come back, inshallah, with another episode of nuts, seeds and their endless bounties.
