Let's Go Nuts!

Do you eat nuts? If not, you should be. And I'm not referring to Planter's Salted Cocktail Peanuts.

You should be eating raw unsalted nuts and seeds. They make a great snack (especially before a meal--very filling) and are great on salads, oatmeal, cereal or in yogurt. You can get them almost anywhere now, the grocery store, farmer's market, Trader Joes.


Just five portions of nuts each week can help cut heart attack and cancer risk. They're rich in calcium, phytoestrogens and omega-3 fatty acids needed for healthy brain cells. 

Different nuts and seeds provide their own nutritional benefits. Both are concentrated sources of energy and protein. And yes, they are high in fat, but it is the GOOD KIND of fat and should always be consumed in moderation.

A diet rich in almonds can lower cholesterol levels and  they are also an excellent source of calcium.
Brazil nuts are an excellent source of the antioxidant selenium, thought to protect against cancers (especially prostate cancer) and heart disease risk.

Walnuts are a good noon-animal source of omega-3s.

Peanuts (though they are legumes rather than nuts) are an excellent source of manganese.

All nuts are rich in vitamin E and contain iron, potassium, calcium, phosphorus, magnesium and copper.

Seeds are a great source of energy and vitamin E.

Pumpkin and sesame seeds contain phytoestrogens, which may be able to ease menopausal symptoms.

Linseeds are an excellent source of essential fatty acids (EFAs) needed for healthy brain cells and they help keep your emotions balanced -- a real plus for us women.

Pumpkin, sesame seeds and sunflower seeds are also good sources of EFA's.

Sesame seeds are rich in calcium, magnesium, and phosphorous and contain sesamin, an antioxidant that seems to inhibit the absorption of cholesterol in the intestines and reduce its production.

Sunflower seeds are rich in calcium, thiamin, vitamin B6 and folate, selenium and copper and are the best food source of vitamin E, supplying 76% of the daily requirements in a handful.

Flaxseeds are rich in omega-3 oils, contain fiber and have anti-inflammatory properties. They also contain soluble fibre, protein and minerals and they help stimulate regular bowel movement. Flaxseeds contain phytoestrogens, chemicals which may help ease menopausal symptoms-- yet another bonus.

You can also get the benefits of nuts by using nut and seed butters. Spread on whole grain bread, crackers or a tortilla make a super healthy and tasty snack.

I make my own trail mix with raw almonds, walnuts, sunflower seeds, dried unsweetened cranberries, yogurt chips and any other dried fruit that looks good. A small handful (about half a cup) is the perfect portion and supplies you with loads of protein, fiber, EFA's, vitamins and anti-oxidants, oh, and good taste. Yummy!