Nuts & Seeds

General Info:

Nuts are the seeds or dried fruits of trees. As a whole food, nuts and seeds are the spark of life, a highly nourishing food with all the elements necessary for vitality. Ideal for those doing hard physical work, they are restorative and warming, a concentrated energy source that combines high quality fats, proteins, and small quantities of carbohydrates, with impressive vitamin, mineral, and antioxidant profiles.

Reported Benefits

Known primarily for their high fat content, we now know that this food group is one of few high-fat foods that are highly beneficial for your health. Most nuts and seeds provide between 60% and 9% of their calories from fat. Most of this fat is mono- and poly-unsaturated, which can help to lower blood cholesterol levels, as well as the essential fatty acids like Omega –3 and Omega-6, which is needed for healthy cell membranes and to control inflammation.

Preventing a range of diseases may be as easy as having a handful of almonds as an afternoon pick me up, or tossing some walnuts on your oatmeal or salad. More than twenty years of dietary data from five large human epidemiological studies, including the Nurses Health Study, the Iowa Health Study, the Adventist Health Study and the Physicians Health Study, all found that nut consumption is linked to a lower risk for heart disease. Research also demonstrates their benefit for cancer, diabetes, gallbladder disease, immune function, and brain function.

Quality Nutrition

While in these parts of the world we tend to use nuts only as a snack food, or in salads and desserts, these foods are much more nourishing than most snacks, and are a staple food in some parts of the world where meat is restricted. They provide 8% to 25% protein by weight. Contrary to popular belief, some even provide all 8 essential amino acids – complete protein – such as hemp seeds, flax seeds, pumpkin seeds, cashews, and pistachios. Almonds, Brazil nuts, and filberts contain good amounts of calcium, and many others are also rich in potassium and relatively high in iron.

Their oil-rich kernels are one of the best vegetable sources of Vitamin E, which acts as a nerve protector and immune enhancing antioxidant; in addition, they supply the B vitamins thiamin, niacin, and riboflavin when eaten raw, or unroasted. The minerals magnesium, zinc, copper, and selenium are also well represented in nuts. This food has no Cholesterol and negligible Sodium.

Preparation and Eating

Most nuts are best eaten raw or lightly toasted. The best way to eat seeds and nuts is to soak them overnight to initiate the sprouting process. This makes their fats and proteins more digestible and preserves the fats and vitamins in their most beneficial states. Toasting your own at home is best, since commercial "roasting" of shelled nuts is actually a form of deep-frying, often in highly saturated refined oil. The process adds about 10 calories per ounce of nuts, and they often contain other unbeneficial ingredients, such as corn syrup, sugar, starch, MSG, and preservatives. Overeating nuts and seeds can cause problems in digestion, pimples and skin blemishes, regardless of the preparation method.

Shopping and Storage

Most shelled nuts can be found in supermarkets year round. Fresh tree nuts such as walnuts and pecans in the shell are best in the fall and early winter. When buying packaged nuts, look for a freshness date on a sealed jar or bag. Be sure that they are crisp and fresh, not limp or rubbery, musty, or rancid smelling.

The kernel should not rattle when the nutshell is shaken; if it does, it is withered and dry. Heat, light, and humidity will speed spoilage. Raw unshelled nuts, however, keep very well--six months to a year when stored in a cool, dry place. Shelled nuts will keep for three to four months at room temperature in a cool, dry place. Keep refrigerated for best storage, especially after package is opened.



Almond

Almonds have been recommended by doctors as well as traditional healers for centuries. Their healing and protective properties range from soothing to the intestinal tract, reducing your risk of heart disease, and helping you lose weight. Ancient traditions used them in the treatment of lung conditions such as asthma (almond milk), for constipation, and as a skin softener.

Known as the only nut to alkalize the blood, almonds are also one of the most nutritionally dense nuts. One serving of almonds (1 oz or a handful) is an excellent source of protein and fiber, heart-healthy monounsaturated fats, and the minerals magnesium, potassium, calcium, phosphorous, and iron. They rank among the best food sources of vitamin E, which teams up with their array of flavanoids to provide powerful antioxidant action. A protein powerhouse, quarter-cup contains 7.5 grams –more protein than is provided by the average egg, which contains 5.5 grams. Of all the nuts, Almonds contain the most calcium, and have the highest dietary fiber content of any nut or seed.

As part of a healthy eating plan, almonds have been found to reduce cholesterol and inflammation as much as statin drugs. Researchers estimate that substituting nuts for an equivalent amount of carbohydrate – or using nuts to replace saturated fats from meat and dairy products — results in a 30- 45% reduction of risk of heart disease, and reduces blood levels of LDL cholesterol. Also a good source of Manganese, Copper & Riboflavin, almonds can help with energy production in cells, thus keeping our energy flowing and improving metabolism.

Although the skins may irritate the intestinal tract in some people, researchers are showing that most of the antioxidant flavanoids are concentrated in the skin. These nuts are best eaten raw, and are easily digested when soaked overnight before eating. Soaking overnight activates its enzymes and begins the germination process. It also makes the skins easy to remove. Blend soaked almonds with pure water to make tasty, nourishing fresh almond milk.

Almond Nutrition Summary /1 ounce

Calories 167; Total fat (g) 15; Saturated fat (g) 1.4; Monounsaturated fat (g) 9.6; Polyunsaturated fat (g) 3.1; Dietary fiber (g) 3.1; Protein (g) 6; Carbohydrate (g) 6; Cholesterol (mg) 0; Sodium (mg) 3; Vitamin E (mg) 6.8; Manganese (mg) 0.6; Magnesium (mg) 84; Phosphorus (mg) 147

Brazil Nut

Almost all Brazil nuts come from wild forest trees and wild harvesting in the Amazon jungle. Brazil nuts contain a wide variety of nutrients for their size. The largest of the common nuts, they are packed with protein, fiber, selenium, magnesium, phosphorous, and thiamin. They also contain significant amounts of niacin, Vitamin E, vitamin B6, calcium, iron, potassium, zinc, and copper. Their high protein content make them a good protein source for vegetarians, as they are especially high in the amino acids methionine, cysteine, and in arginine (which improves blood clot formation).

While it is true that Brazil nuts have an oil content of nearly 70 percent, the fat is mostly unsaturated, which is associated with lowering cholesterol. Their fat is also packaged with alpha-linolenic acid, which converts to omega-3 fatty acids in the body, and Flavonoids—the important Antioxidant compounds – both of which are shown to protect against coronary disease as well as cancer.

The most concentrated food source for selenium, one Brazil nut contains 120 mcg, (about twice the RDA). Selenium is an essential trace Mineral necessary for maintaining many body functions, including normal thyroid function, cardiac function, immune function, pancreatic function, and tissue elasticity. This marvelous mineral may also benefit sperm production and motility, as well as prevent cataracts and macular degeneration. Selenium acts as a potent Antioxidant, particularly as a partner with Vitamin E. It helps to boost the immune system to fight off infection, and discourage the formation of tumors.

Brazil nuts taste sweet and rich, and their meat is similar in texture to coconut. These nuts can be eaten raw, roasted, salted, and in various dessert items such as ice cream, confectionery, and baked goods. They are also well suited for savory dishes.

Brazil Nut Nutrition Summary/1 ounce

Calories 186; Total fat (g) 19; Saturated fat (g) 4.6; Monounsaturated fat (g) 6.5; Polyunsaturated fat (g) 6.8 Dietary fiber (g) 1.5; Protein (g) 4; Carbohydrate (g) 4; Cholesterol (mg) 0; Sodium (mg) 1; Thiamin (mg) 0.3
Copper (mg) 0.5; Magnesium (mg) 64; Phosphorus (mg) 170; Selenium (mcg) 839.

Cashew

The soft creamy texture and delicate flavor of cashews make them a favorite between meal snack that can be readily found in stores year around. Cashew nut butter is a wonderful spread, and a tasty addition to salads and stir fry dishes. Cashews do not combine well with any form of starch, especially bread.

Traditionally, Cashews are considered helpful for building muscle, problems with teeth and gums, and lack of vitality. Cashews have a lower fat content than most other nuts. They contain a high content heart-protective monounsaturated fats, most of which is in the form of oleic acid – the same heart-healthy monounsaturated fat found in olive oil. Studies show that oleic acid promotes good cardiovascular health by reducing high triglyceride levels, especially in individuals with diabetes. In addition to their beneficial fats, cashews are a good source of copper, magnesium, zinc, tryptophan, and biotin. They are also considered a high-quality complete protein source.

Notably, quarter cup of cashews supplies your body with about 40% of the daily recommended value for copper. An essential component of many enzymes, copper is needed for energy production, healthy bones and blood vessels, building antioxidant defenses, and the production of the pigment melanin. Inadequate copper intake can result in iron deficiency anemia, ruptured blood vessels, osteoporosis, joint problems such as rheumatoid arthritis, brain disturbances, elevated LDL (bad) cholesterol and reduced HDL (good) cholesterol levels, irregular heartbeat, and increased susceptibility to infections.

Cashews Nutrition Summary/1 ounce

Calories 156; Total fat (g) 12.4; Saturated fat (g) 2.2; Monounsaturated fat (g) 6.7; Polyunsaturated fat (g) 2.2 Dietary fiber (g) 1; Protein (g) 5.1; Carbohydrate (g) 8.5; Cholesterol (mg) 0; Sodium (mg) 3; Copper 0.6mg (31%); Manganese 0.5mg (23%); Magnesium 82.5mg (21%); Phosphorus 168mg (17%); Zinc 1.6mg (11%).

Chia Seed

Although not common in this country, chia seeds are a popular superfood in other parts of the world. Once valued so much that it was used as currency, this unique little seed has exceptional nutritive benefits. For centuries this tiny little seed was used as a food staple in Mexico, used primarily as a high-energy endurance food. "Chia", the Mayan word for strength, used to be called "Indian Running Food" because they are so energizing.

Chia seeds are high in easily digestible complete protein, essential fatty acids, particularly omega-3, soluble fiber, and antioxidants. Nutritionally, they have much in common with flax seeds, but their subtle taste combines better with a wider range of foods. One of the seed’s exceptional qualities is its ability to absorb more than 12 times its weigh in water. Mixing a spoonful of Chia seeds in a glass of water and leaving it for 30 minutes, produces a form of gelatin. This gel-forming reaction is due to their high soluble fiber content. Presumably, the soluble fiber also gels when eaten, slowing the action of digestive enzymes on ingested carbohydrates and making the break down and absorption of sugars a more gradual process.

Diabetics, or anyone wanting to control blood sugar levels, can benefit greatly from including this food in recipes, as it seems to lower the glycemic index of foods it is eaten with. In addition, this slowing of the conversion of carbohydrates into sugar offers great benefits to endurance athletes, by stabilizing metabolism and prolonging their steady supply of fuel. The Chia seed is considered a muscle and tissue builder and an energizer with beneficial hydration properties. Other benefits may include inducing weight loss, improving intestinal regularity, and helping to regulate absorption of nutrients and maintain electrolyte balance. It also supports the treatment of digestive problems.

To make Chia gel, add 1/3 cup of seeds to 2 cups of water, stir well to break up any clumps, and let sit in your refrigerator for about twelve hours, for maximum nutrition. Two to four tablespoons a day of this gel boosts nutrition and encourages intestinal regularity.

Chia Seed Nutrition Summary/1 ounce

Calories 138; Total fat (g) 9; Saturated fat (g) 1; Monounsaturated fat (g) 0.6; Polyunsaturated fat (g) 6.6 Dietary fiber (g) 11 (43%); Protein (g) 4.4; Carbohydrate (g) 12; Cholesterol (mg) 0; Sodium (mg) 6; Calcium 178mg (18%); Manganese 0.6 (31%); Phosphorus 268mg (27%); Zinc 1mg (7%).

Coconut

Coconut meat ranges from the soft layer (or jelly) in young coconuts to the hard nut-like meat of older dry nuts that we are most familiar with. This meat is used to make shredded coconut that is available in stores. It contains significant amounts of manganese, iron, copper, and selenium. It digests best when combined with salads and vegetables. With starches or sugars, including honey, it digests with some difficulty. Coconuts contain the organic iodine necessary to prevent thyroid gland problems. Coconut milk, also made from the hard coconut meat, is warming, sweet, and quenches thirst.

Coconuts are a popular tropical food not only for their meat, but also for the refreshing coconut water that quenches summer heat like nothing else. This natural water is also a perfect source of balances electrolytes, and has been used traditionally in cases of severe dehydration, such as fevers and diarrhea. It is also given to people fighting infections such as gastroenteritis and cholera.

Coconut oil has been unfairly labeled as "unhealthy saturated fat”, based on media reports of studies done with hydrogenated oil — not the virgin oil used for centuries as a staple food. We now know it's hydrogenation — the artificially process used to make oils shelf-stable — that's the problem, not coconut oil itself. 100% Pure extra-virgin Coconut oil is cholesterol- and trans fat-free, and is rich in medium-chain "good fats" that doctors recommend. About 50% of the saturated fat is lauric acid, a rare medium-chain fatty acid found in mother's milk that supports healthy metabolism and is praised for its anti-fungal, anti-viral, and anti-bacterial potential. Coconut oil has also recently been promoted as a weight loss secret. The suggested amount is 1 - 3 tablespoons of extra-virgin coconut oil a day.

Coconut Nutrition Summary/1 ounce

Calories 100; Total fat (g) 9; Saturated fat (g) 8; Monounsaturated fat (g) 6.5; Polyunsaturated fat (g) 6.8 Dietary fiber (g) 3; Protein (g) 1; Carbohydrate (g) 4; Cholesterol (mg) 0; Sodium (mg) 6; Copper 0.1mg (6%); Manganese 0.4 (21%); Phosphorus 31.9mg (3%); Selenium 2.9mcg (4%); Iron 0.7mg (4%).

Flax Seed/Linseed

Ancient Indians believed that in order to reach the highest state of contentment and joy, flax seeds must be eaten daily – and our modern doctors are also jumping on the bandwagon. Flax seed has been used in medicine since antiquity for cough syrups, and salves that treat boils and infections. This high fiber food alleviates constipation, digestion problems, and abdominal discomfort. The seeds have a thick outer coating which forms a thick mucilaginous gel-like fluid. Eating the seeds intact is useful for constipation, as the seeds swell to three times their dry volume in the intestines and encourage elimination by increasing bulk fecal matter. Other common benefits include their energizing quality, making them very beneficial for endurance athletes. They also help to relive asthma and chronic cough, enrich the blood, strengthen the nerves, and are reputedly good for dry, brittle hair, and skin conditions.

Flaxseeds have become popular as a doctor recommended source of Omega-3, the fatty acid also found in fish oil that has been shown to reduce serum triglyceride levels in heart patients. Flax also contains about 60 percent linolenic acid, which has been shown to inhibit the production of tumor-promoting compounds in the body and helps maintain the integrity of cell walls. Other nutritional highlights include lecithin, which has proven anti-cancer potential, and its high protein profile, containing all eight essential amino acids. Also provides potassium, magnesium, calcium, phosphorus, iron, zinc, and thiamin.

Much research on flaxseed and their Omega-3 fats has been done within the last decade at some of the most notable institutions. Reports have shown a wide range of effects, including anti-inflammatory benefits in asthma, arthritis, and migraines; protection against heart disease, cancer (especially colon), and diabetes – america’s top 3 killers; cholesterol-lowering effects comparable to Statin drugs; relief for irritable bowel syndrome sufferers; promoting relaxation and normal sleep patterns. Studies also show special benefits for women’s health by lessening the risk of developing breast cancer and promoting hormonal balance, which benefits women trying to conceive and pre-menopausal women Eating 1 ounce of ground flaxseed daily will regulate estrogen in postmenopausal women so that protects against breast cancer without interfering with normal bone maintenance. Preliminary research also suggests that flaxseeds may protect post-menopausal woman from cardiovascular disease.

Flaxseed Nutrition Summary/1 ounce

Calories 151; Total fat (g) 12; Saturated fat (g) 1; Monounsaturated fat (g) 2; Polyunsaturated fat (g) 8 Dietary fiber (g) 8; Protein (g) 5; Carbohydrate (g) 8; Cholesterol (mg) 0; Sodium (mg) 8; Copper 0.3mg (17%); Calcium 72mg (7%); Manganese 0.7mg (35%); Magnesium 111mg (28%); Phosphorus 181mg (18%); Selenium 7.2mcg (10%); Zinc 1.2mg (8%); Iron 1.6mg (9%); Thiamin 0.5mg (31%)

Hazelnut and Filbert

Although the names are often used interchangeably, filberts are actually a cultivated variety of European hazelnut. Hazelnuts, are acorn-shaped nuts that are rich in phosphorous, potassium, copper, zinc, magnesium, selenium, dietary fiber, folate, and Vitamin E. They are also an excellent source of plant sterols, which may play a role in the prevention diseases, including colon cancer and heart disease. Ancient Chinese manuscripts from 5000 years ago refer to the hazelnut as a sacred gift from the heavens. The ancient Greeks and Romans also prized hazelnuts for their medicinal properties.

Hazelnuts are a rich food, best suited for those with good digestion. They provide excellent nourishment and are a culinary highlight, especially in desserts. When compared with other nuts, hazelnuts have a high vitamin E profile. Current research indicates that the antioxidant power of vitamin E may play a significant role in preventing coronary heart disease as well as certain kinds of cancer. Like most other nuts, filberts and hazelnuts have an acidic reaction on the system and should be eaten only in moderation. Filberts, are considered good for the teeth and gums, and aid in normalizing the metabolism.

Hazelnut Nutrition Summary/1 ounce

Calories 179; Total fat (g) 18; Saturated fat (g) 1.3; Monounsaturated fat (g) 14; Polyunsaturated fat (g) 1.7; Dietary fiber (g) 1.7; Protein (g) 4; Carbohydrate (g) 4; Cholesterol (mg) 0; Sodium (mg) 1; Vitamin E (mg) 6.8; Manganese (mg) 0.6

Hemp Seed

A nutritional powerhouse, hempseed or “hemp nuts” are becoming recognized by leading researchers and medical doctors to a highly nutritious food source. With 33% protein content (the highest in this category), shelled hempseed is one of the best forms of pure digestible protein of any food. It contains all of the essential amino acids in a balanced ratio, making it a high-quality protein source. Unlike soy, hemp is not genetically modified, and it doesn't contain the anti-nutritional qualities commonly found in soy. A 1-ounce serving of shelled seeds provides significant quantities of several nutrients, including iron, magnesium, and B vitamins. It is rich in the essential omega-3 and GLA fats, and has three times the vitamin E of in flaxseed.

Hemp oil is also becoming increasingly popular, and is promoted by its advocates such Dr. Andrew Weil as great for reducing inflammation, improving the health of the skin, and stimulating the growth of hair and nails

Hemp Nutrition Summary/1 ounce

Calories 157; Total fat (g) 12; Saturated fat (g) 1; Dietary fiber (g) 2; Protein (g) 9; Carbohydrate (g) 3.4; Cholesterol (mg) 0; Sodium (mg) 0; Manganese 140%; Iron 16.8%; Magnesium 47.6%.

Macadamia Nut

This is one of the most sweet, creamy nuts used to add the most amazing flavor and texture to desserts. They are the highest in fat and calories of the nuts, so should be eaten in moderation. A small portion of 10-12 nuts provides about 200 calories. They are also notably low in protein compared to other nuts, and have the uncommon profile of providing more calories from carbohydrates than from protein. They are mildly anti-inflammatory due to their high percentage of monounsaturated fats. In moderation, Macadamia nuts may help rejuvenate the liver, and discourage the craving for alcohol. They have the hardest shells to crack, and so are usually sold shelled.

Macadamia Nutrition Summary/1 ounce

Calories 203; Total fat (g) 21; Saturated fat (g) 3; Monounsaturated fat (g) 16.6; Polyunsaturated fat (g) 0.4 Dietary fiber (g) 2; Protein (g) 2; Carbohydrate (g) 4; Cholesterol (mg) 0; Sodium (mg) 1; Copper 0.2mg (11%); Manganese 1.2mg (58%); Thiamin 0.3mg (23%)

Peanut

Technically not a nut or seed, but a legume (bean), it is ironic that peanuts are America’s favorite “nut”. Unlike other nuts and seeds that may be eaten raw, peanuts must be cooked to be digestible and safe for consumption. They are a good source of protein, are relatively high in fat, and are high in pantothenic acid, the B vitamins (thiamine, riboflavin, and niacin), vitamin E, and iron.

Unfortunately, peanuts are one of the most highly chemically treated crops. They are also one of the ten most common food allergens. Furthermore, peanuts are highly susceptible to the aflatoxin mold (Aspergillis flavus), one of the most powerful liver carcinogens known. Aflatoxin is twenty times more toxic than some pesticides and has been linked to mental retardation. This mold is present in both raw and processed peanuts; roasting does not kill it. Organic peanuts not only contain fewer chemical residues, but are less subject to aflatoxin.

In moderate amounts, peanuts can benefit the person with a fast metabolism; they tend to slow metabolic rate, so are not recommended for those with slow digestion. Peanuts also have a high content of phosphoric acid, and the combination of starch, protein, and phosphoric acid makes them a highly acid-forming food. They are best avoided by people with liver conditions, cancer, gout, and by those trying to loose weight.

Peanut Nutrition Summary/1 ounce

Calories 160; Total fat (g) 14; Saturated fat (g) 2; Monounsaturated fat (g) 7; Polyunsaturated fat (g) 4.4 Dietary fiber (g) 2; Protein (g) 7; Carbohydrate (g) 5; Cholesterol (mg) 0; Sodium (mg) 5; Copper 0.3mg (17%); Manganese 0.5mg (27%); Magnesium 47mg (12%); Phosphorus 106mg (11%); Thiamin 0.2mg (12%); Folate 67.8 (17%); Niacin 3.4mg (17%) ; Vitamin E 2.4mg (12%)

Pecan

Pecans are among the second highest in fat and the lowest in protein of all the nuts. They are a warming food best characterized as rich; one fully developed pecan kernel has a fat content of almost 70 percent by weight. They are provide significant amounts of iron, calcium, phosphorus, potassium, along with vitamins A, C, E, and B-complex. Notably, raw pecans are one of nature’s richest source of readily assimilable organic pyridoxine (vitamin B6), an element that plays an essential role in converting the amino acids from consumed proteins into usable form for the body as well as being important to the nervous system. Raw pecans can assist in the regeneration of damaged cells in diseased hearts.

Pecan Nutrition Summary/1 ounce

Calories 195; Total fat (g) 20; Saturated fat (g) 2; Monounsaturated fat (g) 11.5; Polyunsaturated fat (g) 6 Dietary fiber (g) 3; Protein (g) 3; Carbohydrate (g) 4; Cholesterol (mg) 0; Sodium (mg) 0; Copper 0.3mg (17%); Manganese 1.3mg (64%); Magnesium 34mg (9%); Thiamin 0.2mg (12%);

Pine Nut

The pine nut is one of the best sources of protein in the nut family, with just 1 ounce providing up to 14% of the recommended daily value (DV) for protein. In general, European and Mediterranean species of pine nuts are richer in protein and lower in fat than the American varieties, but American pine nuts offer more vitamins and minerals. Traditionally, pine nuts are thought to lubricate the lungs and the intestines. They may also help alleviate coughs and constipation.

Pine Nut Nutrition Summary/1 ounce

Calories 161; Total fat (g) 14; Saturated fat (g) 2.2; Monounsaturated fat (g) 5.4; Polyunsaturated fat (g) 6; Dietary fiber (g) 1.3; Protein (g) 7; Carbohydrate (g) 4; Cholesterol (mg) 0; Sodium (mg) 1; Thiamin (mg) 0.2; Magnesium (mg) 66; Manganese (mg) 2.5 (124%); Vitamin K 15mcg (19%).

Pistachio

Nutrient-dense pistachios provide iron, folate, potassium, pantothenic acid, niacin, riboflavin, and zinc. A one-ounce serving of pistachios amounts to about 47 nuts, and supplies more than 10% of the daily value for dietary fiber, Vitamin B-6, thiamin, magnesium, phosphorus and copper.

Raw pistachios are beneficial for constipation, and help purify the blood and tone the liver and kidneys. It contains no indigestible cellulose or fiber, and is inclined to be alkaline-forming. Pistachios contain plenty of plant sterols (almost 60 milligrams of plant sterols per ounce), which are believed to reduce the risk of heart disease and some cancers. It is an excellent source of monounsaturated fatty acids, the type of fat that helps to reduce "bad" LDL cholesterol levels and raise "good" HDL levels. The monounsaturated fat content is about 67 percent of the total fat in pistachios, comparable to levels in almonds. A healthful snack alternative, pistachios also give wonderful flavor and texture to salads, main dishes and desserts.

Pistachios/1 ounce

Calories 164; Total fat (g) 14; Saturated fat (g) 1.7; Monounsaturated fat (g) 9.3; Polyunsaturated fat (g) 2.1; Dietary fiber (g) 3.1; Protein (g) 6; Carbohydrate (g) 7; Cholesterol (mg) 0; Sodium (mg) 2 Copper 0.4mg (20%); Manganese 0.3mg (17%); Phosphorus 138mg (14%); Thiamin 0.2mg (16%); Vitamin B6 0.5mg (24%)

Poppy Seed

A popular seasoning agent in breads and pastries, these tiny seeds have a mildly spicy aroma, pungent flavor, and great crunch. Poppy seeds are known to have a calming effect on the nervous system. They also relieve coughs, and are considered medicinal for the colon.

Psyllium Seed

Psyllium seed is a popular ingredient in Laxatives. Both the husks and meat are non-irritating. As the seed swells, they create a mucilaginous bulk that expands and sweeps through the entire intestinal tract, pushing out food from blocked areas, pockets and crevices on its way. They are generally not eaten on their own, and are not recommended as an ingredient either, since the meat surrounds any food that may be consumed with the seed and renders it impermeable by the digestive fluids. They are said to relieve an ailment known as autointoxication, in which the body poisons itself by reabsorbing from impacted areas of the colon an excess of intestinal waste products. The husks are the most often used for laxative purposes, since they contain a very soothing indigestible substance. In India, psyllium is used as a diuretic, while in China related species are used to treat bloody urine, coughing, and high blood pressure.

Pumpkin Seed

Pumpkin seeds may have gained popularity in recent years in the culinary world, but their medicinal qualities have been known for a long time. They have been considered beneficial for the liver, colon, and pancreas, when used in moderation. They are best known for their benefit to prostate health. The raw seeds have been used worldwide to help remove intestinal worms.

Nutritionally, these seeds have the best protein profile of all the nuts and seeds. They contain 30% protein, making them a great protein source that provides all the essential amino acids. Just a quarter-cup of pumpkin seeds provides about 17% of the daily value (DV) for protein. They are also a valuable source of the essential Omega-3 fatty acids. Notably high in Manganese, it is a very good source of Magnesium and Phosphorus, and also provides Vitamin K, Iron, Zinc, and Copper. They also contain calcium and some B vitamins. Another component of pumpkin seeds is myosin, the main protein constituent of nearly all muscles in the body, which is necessary for muscular contraction. Coupled with their high protein content, this makes them an excellent body building food.

Men have even more reason to eat these seeds. Pumpkin seeds are nature’s most nourishing food for the male prostate gland. These seeds contain chemical substances called cucurbitacins that can prevent the prostate from enlarging. Their high magnesium and zinc content also makes them a powerful prostate protector, since zinc recommended by healthcare practitioners to help reduce prostate size. In addition to maintaining prostate health, pumpkin seeds may also improve bone mineral density and reduce the risk of hip fractures in older men.

Interestingly, the anti-inflammatory benefits of pumpkin seeds have been recently investigated in arthritis. In animal studies, the addition of pumpkin seeds to the diet has compared favorably with use of the non-steroidal anti-inflammatory drug (NSAID) Indomethacin in reducing inflammatory symptoms. Importantly, though, pumpkin seeds did not have one extremely unwanted effect of indomethacin: unlike the drug, pumpkin seeds do not increase the level of damaged fats (lipid peroxides) in the linings of the joints, a side-effect that actually contributes to the progression of arthritis.

Pumpkin Seed Nutrition Summary/1 ounce

Calories 151; Total fat (g) 13; Saturated fat (g) 2; Monounsaturated fat (g) 4; Polyunsaturated fat (g) 6 Dietary fiber (g) 1; Protein (g) 7; Carbohydrate (g) 5; Cholesterol (mg) 0; Sodium (mg) 0.5; Copper 0.4mg (20%); Manganese 0.9mg (43%); Magnesium 151mg (38%); Phosphorus 332mg (33%); Vitamin K 14.5mcg (18%); Zinc 2.1mg (14%); Iron 4.2mg (23%)

Sesame Seed

There are two main varieties of Sesame seeds: black sesame and the more common tan seeds. These tiny seeds are highly valued in many Eastern cultures, with the black seeds showing more potent medicinal properties. Their high vitamin E content strengthens the nerves and heart. They have been known to help relieve local swelling. Like flaxseed, all sesame seeds contain beneficial fibers called lignans. Specifically, Sesamin, has demonstrated remarkable antioxidant effects and has been shown to have a cholesterol-lowering effect in humans. Animal studies suggest that they can also prevent high blood pressure, increase vitamin E activity, and protect the liver from oxidative damage.

Sesame seeds a very good source of manganese and copper; they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1, zinc and dietary fiber. In addition to these important nutrients, Sesame seeds have the highest total phytosterol content (400-413 mg per 100 grams) of all nuts and seeds. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

Although these seeds are known to have one of the highest amounts of calcium in a plant-based food, there is a question about how much calcium is actually absorbed. More than half of the calcium is found in the hull in the form of calcium oxalate. In this form, calcium absorption is inhibited. The seeds are available either hulled or unhulled.

These seeds may be a challenge to digest. Grinding them before eating makes them more digestible. To get the most from these seeds, start with whole seeds (with hulls), soak them overnight, lightly pan roast, then grind. Promoters of Chinese Medicine will tell you that they are well worth the extra effort.

Sesame Seed Nutrition Summary/1 ounce (Whole, untoasted)

Calories 162; Total fat (g) 14; Saturated fat (g) 2; Monounsaturated fat (g) 5.3; Polyunsaturated fat (g) 6.2 Dietary fiber (g) 3; Protein (g) 5; Carbohydrate (g) 8.6; Cholesterol (mg) 0; Sodium (mg) 3; Magnesium 100mg (25%); Calcium 275mg (28%); Zinc 2.2mg (15%); Iron 4.1mg (23%); Phosphorus 178mg (18%); Copper 1.2mg (58%); Manganese 0.7mg (35%)

Sunflower Seed

The common sunflower seed nourishes the entire body, supplying it with many vital nutrients needed for growth and repair. It is a rich source of protein, high in polyunsaturated fats, and low in carbohydrates. They are one of the few reported plant sources of vitamin D. In addition these seeds are richer in the B complex vitamins than an equivalent amount of wheat germ and also contain vitamins E and K. Fresh sunflower seeds contain pectin, which binds radioactive residues and removes them from the body, and the seeds have been found to relieve farsightedness, eyestrain, and extreme sensitivity to light. They strengthen fingernails that are brittle or peeling.

Sunflower seeds are known to supply significant amounts of vitamin E, magnesium and selenium. In fact, just quarter cup contains 90.5% of the recommended daily value (DV) for vitamin E. Their high vitamin E content, along with their pytosterol compounds, provides anti- inflammatory and cardiovascular benefits. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers.

These seeds go rancid quickly once they are shelled. It is best to shell just before eating, or refrigerate shelled seeds.

Sunflower Nutrition Summary/1 ounce

Calories 161; Total fat (g) 14; Saturated fat (g) 1; Monounsaturated fat (g) 2.7; Polyunsaturated fat (g) 9.2 Dietary fiber (g) 3; Protein (g) 6.4; Carbohydrate (g) 5; Cholesterol (mg) 0; Sodium (mg) 0.8; Copper 0.5mg (25%); Manganese 0.6mg (29%); Magnesium 100mg (25%); Phosphorus 199mg (20%); Selenium 16.8mcg (24%); Zinc 1.4mg (10%); Iron 1.9mg (11%); Pantothenic Acid 1.9mg (19%); Thiamin 0.6mg (43%); Vitamin E 9.7mg (49%)

Walnut

Walnuts are a warming food used to strengthen the kidneys and lungs, to lubricate the large intestine, and to improve metabolism. The wrinkled brain-like appearance of Walnuts has long hinted that they were good "brain food". Recent studies are confirming this belief, citing the high concentration of Omega-3 fats as the main reason. Research is showing a connection between increased rates of depression and ADHD, and low dietary intake of omega-3 fats. The implications in children may be the most serious. A Purdue University study showed that kids low in omega-3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, display behavioral problems.

This nut is becoming a favorite doctor recommendation, especially in their raw form. They are an excellent source of omega-3 essential fatty acids, the special protective fats the body must get from the diet. A quarter-cup provides 90.8% of the daily value for Omega-a essential fats. Their potential health benefits are many, ranging from cardiovascular protection, to the promotion of better cognitive function, to anti-inflammatory benefits helpful in asthma, rheumatoid arthritis, and skin diseases such as eczema and psoriasis.

Furthermore, walnuts contain an antioxidant compound called Ellagic acid that supports the immune system and appears to have several anticancer properties. In fact, researchers have identified 16 more polyphenolic compounds similar to ellagic acid, with antioxidant activity so protective they describe it as "remarkable". The cholesterol-lowering benefits of these nuts have been shown to be especially beneficial to people with Type 2 Diabetes. Walnuts may also help prevent gallstones. The less common Black walnuts contain the essential arachidonic fatty acid, associated with alleviating symptoms of bursitis.

Walnuts are a very good source of manganese and a good source of copper, two minerals that are essential cofactors in a number of enzymes important in antioxidant defenses. They are also a rare natural source of bio-available Melatonin, a hormone produced by the pineal gland, which induces and regulates sleep.

Walnut Nutrition Summary/1 ounce

Calories 185; Total fat (g) 18; Saturated fat (g) 1.7; Monounsaturated fat (g) 2.5; Polyunsaturated fat (g) 13 Dietary fiber (g) 2; Protein (g) 4.3; Carbohydrate (g) 4; Cholesterol (mg) 0; Sodium (mg) 0.6; Copper 0.4mg (20%); Manganese 1mg (48%); Magnesium 44mg (11%);

Watermelon Seed

Just in case you wonder whether you should chew, swallow, or spit out those watermelon seeds, here is something to consider. Watermelon seeds are great for the kidneys. They are tranquilizers for the body and wonderful for the nervous system. The seeds contain cucurboctrin, a compound that dilates capillaries and lowers high blood pressure, as well as improving kidney function. Watermelon seeds are also a remedy for constipation, and are nearly as efficacious as pumpkin seeds in their ability to expel worms.