By Dieter Hogen & Janett Walter

Nutrients
Phytochemicals
How to Enjoy Nuts and Seeds

© Betty Shepherd

While nuts and seeds and their butters are a tasty, satisfying, and healthy addition to our diet throughout the year, they are especially popular fresh or as ingredients in many dishes and baked goods throughout the world during the holiday season. In Germany, for example, it is traditional to serve unshelled nuts for all to enjoy during Christmas festivities.

To celebrate the benefits of eating nuts and seeds this season, we would like to share with you some useful information about their health effects—as well as some of our favorite ways to include them in our daily diet.

Nutrients

Large studies have shown that the frequent consumption of nuts is associated with improved heart health⁽¹⁾. This benefit may be attributed to their many nutrients—which include folic acid, vitamin E, magnesium, copper, dietary fiber, protein, and phytochemicals—as well as to their favorable fatty acid profile of mono- and polyunsaturated fatty acids. Although the fat in nuts accounts for 80% or more of their total calories, it’s often referred to as “good” fat when consumed in moderation.

In order to function at an optimal level, our body needs monounsaturated fatty acids in addition to a small amount of polyunsaturated fatty acids, which are also known as essential fatty acids (EFAs). These omega-3 and omega-6 fatty acids (“FAs”) are crucial to life although our body can’t manufacture them. Therefore, they must be included in the foods we eat.

Products high in monounsaturated FAs, such as olive oil, avocado, and some nuts and seeds, are both healthy and tasty and may also provide anti-inflammatory effects in addition to their cardiovascular benefits.

Omega-3 FAs have a wide spectrum of potential health benefits including: prevention of some cancers; anti-inflammatory properties; positive effects on mental and cardiovascular health; and supporting the maintenance of cognitive functions during aging.

As the table below illustrates, nuts such as almonds, cashews, hazelnuts, macadamias, pecans, and pistachios may be especially good for you, as they contain a high content of monounsaturated FAs and unaltered omega-6 FAs. Flax seeds and walnuts are also good choices because of their high omega-3 FAs. Additionally, sesame seeds are very high in calcium, and Brazil nuts can contain a large amount of the mineral selenium, which is a strong antioxidant and cancer fighter.

Here is a list of common nuts and seeds and their FAs content⁽²⁾:

While most diets are too low in health-promoting omega-3 and unprocessed omega-6 FAs, they are often too high in unhealthy saturated FAs and processed omega-6 FAs. For that reason, it’s a good idea to cut back on foods such as cream, cheese, and high fat milk. We also suggest cutting back on most vegetable oils and margarine as well as products made with them, such as dressings, and fried and baked products, since they contain processed omega-6 FAs.

Reducing unhealthy ingredients in our diet isn’t always easy to do, because processed omega-6 FAs are widely distributed in the foods we eat at home and in restaurants—in everything from bread to salad dressing—but here’s why it is important: while it is believed that the diet of our ancestors provided a ratio of less than 5:1 between omega-6 and omega-3 FAs, which scientists believe is best for our health, the average American diet can contain an unhealthy ratio of 20 or more to 1. A disproportionately high omega-6 to omega-3 FAs ratio in a diet may trigger inflammatory processes and may contribute to cancer and cardiovascular diseases.

We recommend that you try to avoid high amounts of omega-6 FAs—especially the highly processed omega-6 fats and oils. Whenever possible, choose raw or dry roasted, and unsalted nuts and seeds and their butters, as well as avocados, olive oil, and cold water fish (such as herring, sardines or salmon) as your preferred sources of FAs.

Phytochemicals

In addition to vitamins, minerals, and health-benefiting monounsaturated and omega-3 FAs, nuts and seeds can also contain phytochemicals^(2,3). These plant compounds include:
1) phytosterols, which have a similar structure and function as cholesterol and have the potential to lower the body’s absorption of cholesterol; 2) antioxidative phenols, which include polyphenols—a group of plant substances found in foods such as berries, tea, and chocolate; and 3) small amounts of carotenoids—e.g. the vitamin-A precursor beta-carotene. Sesame seeds, sunflower seeds, pistachios, pumpkin seeds, and flax seeds are all good sources of phytosterols, while pecans, pistachios, and walnuts are good sources of phenols.

The Agricultural Research Service of the U.S. Department of Agriculture in 2007 published a database that gives information on the antioxidant values of 277 foods⁽⁴⁾. They ranked the foods by comparing antioxidant concentrations in typical serving sizes and it was found that pecans and walnuts were among the top 20!

Our recommendation: Depending on your body weight and lifestyle, one or two handfuls of raw nuts and seeds on a daily basis would likely be a sufficient amount of EFAs. Just remember: 1) nuts and seeds are very high in calories, so a small portion is plenty, and 2) it’s always best to consume them in their unaltered raw state whenever possible.

How to Enjoy Nuts and Seeds

We like nuts and seeds and enjoy eating them whole and raw or toasted as well as including them in different forms in many dishes. Some of our favorite ways to enjoy them are to add small amounts of sliced almonds and shredded coconut to muesli, and to add walnuts and toasted sesame seeds to fresh salads.

If you want to “toast” some of your favorite nuts and seeds yourself, buy raw organic products, if possible, and dry roast them in a preheated oven of 160-170 degrees Fahrenheit for about 15 minutes, or heat them in a skillet at medium-high heat, stirring occasionally until they are golden brown. It will smell great and be lots of fun for the whole family! Pumpkin seeds are especially good when they start popping and sesame seeds are best lightly browned. Just keep in mind that when you heat nuts or seeds, they also lose some of their health benefits despite the fact you might make it easier for your body to absorb some of the nutrients. In order to keep them fresh, store all unshelled nuts and seeds in the fridge.

Did you know that nuts and seeds stay fresh longer when still in their shells? For the best nutritional value, purchase unshelled, unsalted, and if possible, unbleached nuts. This is because valuable components are lost as nuts are processed. For example, removing their fine skins reduces the amount of the healthy antioxidants you’ll consume.

We do not recommend eating peanuts, which are actually not nuts at all but rather legumes, as are many of the other varieties we’ve discussed. It’s not just because they are always roasted and often heavily salted, it’s because people eat too much of them at one time for example in the form of peanut butter. Also, their FA profile is not the best and they are prone to develop a mold, especially when raw, that can produce a cancer-causing metabolite known as aflatoxin (peanuts are often roasted to reduce the possible aflatoxin content). Furthermore, commercial peanut butters often contain added salt, sugar, and saturated fat, such as palm oil, which is used to improve the creaminess and prevent separation. So, we recommend that you avoid to eat them on a regular basis and especially never, ever raw!

Here are some ideas and suggestions that may help to get you into the mood for eating more seeds and nuts this holiday season and throughout the year:

• Buy raw almonds, walnuts, hazelnuts, Brazil and macadamia nuts, or pumpkin seeds. Depending on how many calories you burn in the course of a day, eat one to two handfuls of your favorite mix.
• Use raw, organic almond butter and roasted hazelnut butter instead of peanut butter—or even cashew or macadamia nut butter if you prefer their tastes.
• Dry roast sesame seeds and try adding them to dressings or sprinkle them over steamed veggies along with olive oil and sliced almonds.
• Add fresh flaxseeds, which have a very mild, pleasant, and nutty taste, to dishes or baked goods. Grind them fine and add them to cereal, smoothies or yoghurts for added nutrition.

We hope you will enjoy some of these crunchy and healthy treats during the holidays and throughout the year. For more foods that are tasty and good for you, you may take a look at our chocolate article. Bon appétit!

References:

(1) Sabaté J and Wien M: Nuts, blood lipids and cardiovascular disease. Asia Pacific Journal of Clinical Nutrition 2010;19(1):131-136.

(2) USDA National Nutrient Database for Standard Reference, Release 21: Almonds, Brazil nuts, Cashews, Chestnut, Coconut, Hazelnut, Macadamia, Peanuts, Pecans, Pine nuts, Pistachios, Walnuts, Flax seeds, Pumpkin seeds, Whole sesame seeds, and Sunflower seeds. www.nal.usda.gov/fnic/foodcomp/search/, December 2010.

(3) Chen CYO and Blumberg JB: Phytochemical composition of nuts. Asia Pacific Journal of Clinical Nutrition 2008;17(S1)329-332.

(4) USDA, Agricultural Research Service: Data on Food Antioxidants Aid Research. www.ars.usda.gov/is/pr/2007/071106.htm, November 2007.

Posted December 19, 2008
Updated December 20, 2010