Go Nuts - They're Good For You

Exclusive MNS Library Article


Nuts and seeds are full of goodness.

A lot of people avoid nuts because they think they're high in fat and are of the opinion that seeds are only good for birds.

Nuts do indeed provide fat - beneficial Omega 3s and 6s. In addition, they're a source of fibre and protein and are rich in vitamins and minerals.

They contain sterols which help lower the absorption of cholesterol from food.

They help keep your blood sugar stable and you only need 30 to 60g (about one to two ounces) a day to get the benefits.

The calories they contain are insignificant against the benefits you gain from incorporating them in your diet.

Avoid the salted and oil roasted ones though - you need to use unprocessed nuts and seeds to get the full benefit.

You might believe that seeds are only for the birds - but birds are pretty healthy - they eat when they're hungry and drink when they're dry unless we intervene. They perhaps know something we don't?

So here's the low down on the most easily available nuts and seeds.

Almonds. Rich in magnesium, potassium, copper, vitamin E, selenium and calcium. They're great for lowering cholesterol.

Brazils. Contain protein, copper, niacin, magnesium, fibre and vitamin E. They are rich in selenium which is a powerful antioxidant that can help neutralise free radical damage. Selenium is reputed to protect against a wide range of cancers, particularly prostate and breast cancer.

Cashews. A good source of copper, magnesium, tryptophan and phosphorous. They may help prevent osteoporosis as magnesium is vital along with calcium for healthy bone growth. In addition, magnesium plays a role in lowering blood pressure and helping muscles work. It can also reduce the severity of asthma. Tryptophan is used by the body to produce serotonin - the 'happy' chemical. Low serotonin levels are linked with depression, migraine and eating disorders.

Walnuts. Rich in Omega 3s. Eat a handful of walnuts a day and you could lower your blood cholesterol. They provide anti-inflammatory benefits as well and so could help with asthma, arthritis, eczema and psoriasis. They also support the immune system. These are good for vegetarians as they're a source of Omega 3 fatty acid.

Flaxseeds. These are high in alpha-linolenic acid, an Omega 3 fatty acid and so another good source for vegetarians who won't eat fish. They're rich in potassium, magnesium, calcium, phosphorous, iron, vitamin B3 and vitamin E. They're high in soluble fibre and so can help relieve constipation. The magnesium and calcium are good for bone density. They contain lignins, which are reputed to have anti-cancer properties.

Pumpkin Seeds. A good source of magnesium, manganese, phosphorous, iron, copper, zinc and protein. They're good for prostate problems as they contain curcubitacins. Zinc is also reputed to help reduce prostate size.

Sesame Seeds. They're a great source of manganese, copper, calcium, magnesium, iron, phosphorous, vitamin B1, zinc and fibre. Copper has an effect as an anti-inflammatory and so can reduce pain and swelling from rheumatoid arthritis. Two substances, sesamin and sesamolin have been shown to have cholesterol lowering effects.

Sunflower Seeds. Have vitamin E, magnesium and selenium. They also contain the 'good' fats which carries the 'bad' cholesterol away.

You can mix these nuts and seeds to get the boost you need.

Walnuts, almonds and cashews are high in tryptophan which may help with your moods - promote relaxation and combat depression.

Almonds, sunflowers, brazil nuts and flaxseed. Chop them up and add them to your cereal to get the skin enhancing benefits of vitamin E.

A mixture of pumpkin, sunflower, sesame and flax seeds may help combat menopausal symptoms. They're high in phytoestrogens which can help with the oestrogen imbalance at this time.

A mixture of flax, seasame and pumpkin seeds will be rich in iron.

You can use your own combination if you like.

There's no doubt about it though, particularly if you're not a great meat eater, a handful of nuts a day will provide you with protein as well as vital vitamins, minerals, fatty acids and fibre.