By Eli Follick
When I was growing up in New York, my family and I would sometimes take the 3rd Avenue El train from the Bronx downtown to Times Square. We would walk through crowded streets, gaze through wondrously decorated store windows, and be impressed by the sights. One of my favorites was the Planters Peanut store. We would stare at a four-foot mannequin of Mr. Peanut, and my father would buy a paper cup full of hot, boiled, shelled peanuts. The five of us shared handfuls as we walked through the streets. I remember the taste and still miss it. That was my introduction to nuts.
Since then, I have learned that I was enjoying something very good for me, as nuts carry a multitude of health benefits and offer high nutritional value. According to the American Diabetes Association, nuts contain unsaturated fats, protein, fiber, and an array of vitamins and essential minerals. For example, peanuts and pecans contain B vitamins. Almonds supply calcium and vitamin E. Walnuts supply folate, vitamin E, and alpha linoleic acid (ALA, an omega 3 fatty acid that the body cannot make by itself).
Unlike nuts, seeds were not a regular part of my life until a few years ago when I attended a lecture about nutrition at the Bernalillo County Extension Service. The program was entirely devoted to the importance of seeds in a healthy diet. Here are highlights of a few seeds, with information provided by the National Institutes of Health:
Flax seeds. Flax seeds are a superior source of fiber and omega 3 fats. Since the fats are found in the outer shell, it’s best to grind up the flax seed (or purchase ground flax) to secure its nutritional benefits. These include a reduction in the risk of cardiovascular disease, help in the treatment of hypertension, and improved sugar control in people with diabetes Type 2. In addition, flax seeds may reverse early cancerous lesions and lower the concentration of inflammatory markers. They may also enhance digestion health and have beneficial effects on mental fatigue.
Chia seeds. Chia seeds are a source of polyunsaturated fatty acids, including omegas 3 and 6, soluble fiber, proteins, and phytochemicals, which improve immunity, and act as anti-inflammatories and antioxidants. These qualities may help in the treatment of obesity, hypertension, cardiovascular disease, some cancers, and diabetes.
Hemp seeds. These seeds have a pleasant nutty taste and represent a valuable source of essential fatty acids, minerals, vitamins, and fibers. They are one of the few vegetable sources of a complete protein (containing all 20 essential amino acids). They may benefit people with cardiovascular diseases, some cancers, and inflammatory conditions.
It’s pretty easy to incorporate seeds and nuts into your eating plan. I make a mixture and eat a palmful daily as a snack. I’ve topped salads and cooked vegetables with a few nuts to add some taste and crunch, and I’ve mixed them into my cooked breakfast cereal. One dish I’ve enjoyed is trout topped with sliced almonds.
While nuts provide essential nutrition, they do contain vegetable fats that may add too many calories to your daily intake if you eat too many.
*Since some people are allergic to nuts or anything containing them, be sure to consult with your health care provider before you change your diet.
