Peanut, Arachis hypogaea, botanically considered of the bean family, grows below ground level. Peanuts are valued for their cooking oil. It is one of the few, which resists heat, making it good for frying. Other nut and seed oils turn into carcinogenic trans fats at elevated temperatures. The nut is also made into butter, very popular in United States.
Due to their balancing effect on the blood, peanuts are recommended for hemophiliacs, whose blood misses the clotting factor. Such sufferers are encouraged to consume raw peanut and its butter often to help control prolonged bleeding.
Because peanuts are rich in proteins and fats, vitamin E and minerals like magnesium, iron and zinc, they are often added to energy bars. They make a good snack for athletes. However, individuals with nut allergies should avoid them.
Traditionally, the raw nut is taken to stop blood in the urine. It is also recommended to thin and agitated people with high metabolism, yet they should be avoided by the overweight and obese and during weight loss. Tea of the boiled peanut shells is good for lowering high blood pressure.
Peanut butter like tahina (Middle Eastern sesame paste) is nourishing, provided it is free of sodium, sugar and artificial chemicals. However, it should be consumed in small amounts due to its high caloric fat content. It can be added to snacks, spreads, dips and marinades. The Indonesians use it often in their cuisine.
Black sesame seeds are very healthy and rich in essential fatty acids (omega-6 fats) and fiber. I emphasize “black” sesame, because when the husk is removed, many nutrients are discarded, lowering nutrients.
Sesame seeds were found to inhibit cancer cell propagation in lab mice. They should be consumed with foods rich in zinc, magnesium, vitamins A, Bs and C, choline, carnitine and biotin, which also help break up fat in the liver; guide fat into cells; strengthen cell membrane; and enhance the nervous system.
Traditionally, sesame oil and tahina relieve dry coughs, stiff joints, headaches, constipation and rheumatic pain. In the Middle East, the paste is given with honey to new mothers to stimulate lactation. The seeds become more digestible when soaked overnight and then lightly roasted and ground. Soaking releases some of its oxalic acid, which binds with calcium and minerals and eliminates them, depriving the bones of calcium and other minerals. Black sesame consumption is said to prevent premature graying hair.
To remove excess earwax, two drops of warm sesame oil should be instilled in the ear to soften the wax, making it easier to remove. A mixture of two teaspoons of ginger juice and three tablespoons of warm sesame oil should be rubbed into the scalp three times a week to reduce dandruff and oily and falling hair. The same mixture makes an energizing body massage and relieves body aches, neuralgia and sciatic nerve when applied directly on soreness.
Nuts and seeds of fruits like apricots and apples have detoxifying properties, too. They contain the nutrient, laetril, which can counteract cancer cells, but are highly toxic and lethal in large amounts. They are characterized by their extreme bitterness. One piece is sufficient for cleansing and boosting immunity.
There are two big misconceptions about nuts and seeds. One is that they contain “bad” fats, which elevate cholesterol and harm the heart. They in fact raise the “good” HDL that lowers the “bad” LDL, maintaining healthy cholesterol levels. The other one is that nuts are fattening, leading to obesity. That is when nuts are fried or eaten in large quantities. Such misinformation makes people avoid their consumption. Small amounts of raw nuts (almonds, walnut) and seeds (flaxseeds, sesame) actually supply “good” fats, which stimulate the metabolism to burn the “bad” abdominal fat, known as visceral fat. I have seen people shed weight by replacing fast fried food and refined carbohydrates with nuts in moderation.
Because nuts and seeds are rich in fats, they are best taken in small portions (not more than a handful once a day) as a snack with fresh or dried fruits. Studies show that around five pieces of almonds or pistachios a little while before a meal can suppress voracious appetites. Their fat content is satisfying to taste and hunger. Small amounts of fat should be part of a meal in order to feel satiation. Nut fats are important to health and should replace “harmful” saturated and trans fats. They are not only delicious, filling and healthful, but their “good” fats prevent heart disease, diabetes, depression, mental decline and balance hormones.
In order for the body to metabolize fatty acids adequately, it requires nutrient helpers like zinc, magnesium, vitamins A and C, pyridoxine, biotin, choline and carnitine. These co-helpers optimize the metabolic processing of fats and their uptake. Therefore, nuts and seeds should be combined with other categories of foods such as fruits, vegetables, legumes or cereal. Because nuts are abundant in a variety of nutrients, many of them already contain some of these cofactors. We are also encouraged to eat different types of nutritious, high quality, organic whole foods to supply our bodies with a variety of nutrients.
Another advantage of consuming nuts, seeds, and their “healthy” fatty acids is that they fight cell oxidation caused by free radicals, stress and inflammation. They protect against cell damage and carcinogens.
Because they contain powerful phytocompounds, amino acids, dietary fiber and polyunsaturated fatty acids that combat harmful fats, they are considered ideal food for the cardiovascular health and brain. They protect the arteries from hardening, clots and plaque formation and keep them flexible, reducing risk of heart attacks, hypertension and stroke.
The fatty acids in nuts are not sufficient to keep a healthy heart, cells, arteries, brain functions and immune system; the body needs complementary fats like omega-3 fatty acids from fish oil and monounsaturated fatty acids from olive and avocado oil to maintain a healthy fat balance. A nutritious diet should also consist of fish, fresh raw and undercooked vegetables, whole fruits, legumes and whole grains for their phytochemicals, amino acids, vitamins, minerals, fiber and other benefits. Along with moderate exercise and healthy lifestyles, these categories of foods work synergistically to give optimum health and energy.
Essential fatty acids (EFAs), omega 3 and 6 are found in abundance in nuts, seeds, coldwater fish, berries and beans. They are regarded “essential,” because they are not produced by the body, becoming necessary to a nutritious diet. EFAs’ anti-inflammatory properties are required to protect against cardiovascular disease, elevated cholesterol and triglyceride levels, high blood pressure, blood clotting, yeast infections, eczema and psoriasis. EFAs are needed for cell production and repair. They make neurotransmitters in the brain and regulate the hormonal systems. They are important for many brain functions and the transmission of nerve impulses. A deficiency in such fats can result in learning disabilities and decline in memory and mental performance.
Spouting and soaking nuts and seeds overnight increase their nutrients. Raw or lightly roasted ones have more benefits and are less harmful than their greasy fried counterparts, which are not only fattening, but also become rancid faster. Nuts in their shells last fresh longer.
Nuts and seeds are extensively used in Middle Eastern, Iranian and Turkish cuisines, but unfortunately, they are fried, becoming unhealthy. They are added to meat, rice and salad dishes. They are particularly used in desserts and even hot drinks. Soaked mixed nuts (almonds, pine nuts) added to a special warm infusion made of aromatic seeds (caraway, anise, fenugreek) are given to new mothers to increase and enrich their breast milk. The same drink is also offered to guests to celebrate mother and newborn.
Nut portions should be limited to a handful to avoid weight gain and obesity. With all their benefits, nuts, seeds and their oils should be restricted to overweight and obese individuals. They should not exceed five pieces or a handful (almonds, walnuts, pistachio). Nuts are best consumed raw.
Remember, healthy foods are also delicious and filling!
I would like to wish you all an enjoyable summer. I hope to resume writing in Ramadan (August), inshallah.
Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
