No. 39

Nuts-4-Nuts

By now everyone knows that nuts are a source of amazing nutrition.  Sometimes nuts get the wrong reputation that they cause you to gain weight.  Nuts do not make you fat.  Roasting nuts and seeds in oil does, but raw nuts help to modulate metabolism and build your health.  Everyone should include nuts in their regular diet.

Did you know that just 25 raw walnuts are equivalent to 8 grams, that’s 8,000 mg., of vitamin C ?  Did you know that just 2 handfuls of nuts per week reduces your chances of developing pancreatic cancer? How about this- Within just hours of eating walnuts, the blood of those fed walnuts were able to suppress the growth of breast cancer cells in a petri dish? If you don’t think nuts are important, as are beans and legumes, there is a study that shows when girls are raised on a diet high in these foods, their risk for developing breast cancer drops dramatically. This even includes the lowly peanut butter.

Which nut comes out on top?  Almonds have slightly more vitamin E than walnuts, but have considerably more of mineral magnesium.  Walnuts are the only nut rich in ALA (alpha linolenic acid).  ALA is a plant based omega 3 fatty acid.  Folate is highest in peanuts (legume).  Cashews have more magnesium than almonds but are a poor source of vitamin E.  Brazil nuts are highest in natural selenium- an anticancer trace mineral.  Just 2 Brazil nuts per day will supply the recommended daily dosage of 200 mcg. Macadamia nuts are high in saturated fats which benefit brain and nerve health.  A study published in Circulation a few years ago found the most health effective nuts are pistachios, walnuts and peanuts.  Surprisingly almonds took a close second.  Pecans and hazelnuts were recommended also in second or even third position.

There is an issue with nuts however.  The problem with nuts is digestibility.

Do nuts and seeds give you indigestion, gas, bloating, or even mouth ulcers?  That is because of an enzyme inhibitor that nuts have to prevent them from sprouting too early in nature.  To overcome this enzyme inhibitor and make nuts accessible to your digestive system, simply soak them overnight for 8-10 hours before eating them.  This process also releases various enzymes in both nuts and seeds which helps your body derive full nutrition through digestion.  All nuts have different properties-  here is a list of what they can do for you!

1.  Almonds-  are the richest source of fiber and vitamin E of all nuts.  In a study of 20 people, all diabetics, it was found that 4 weeks of an almond-augmented diet, abolished a postprandial rise in glucose levels and reduced body fat in all patients.  Compare two weight loss program, identical plan, but one including almonds and one without.  The diet plan including almonds every day, lose more weight than those without almonds.  Almonds help to lower cholesterol and reduce the incidence of heart disease and colon cancer.  Almonds are anti-cancer and contain high amounts of antioxidants, flavonoids, and amygdalin (laetrile).  Almonds have also been found to raise the level of good bacteria in the gut and support the immune system which is especially beneficial to those with gut diseases.  A daily serving portion of almonds is 18 nuts.
2. Pecans-  are among the most antioxidant-rich nuts and have been found to slow the rate of cognitive, motor-related, age-related, mental decline.  Include along with the pecans, 400IU of a natural sourced Vitamin E with food daily to shield neurons from degenerative brain decline.  Pecans help to prevent plaque formation in the arteries and veins and have been found to lower LDL cholesterol by as much as 33% when consumed regularly.  A daily serving of pecans is about 18 halves.
3. Walnuts-  are inflammation fighters, they contain both omega-3 and omega-6 fatty acids, monounsaturated fats , but no cholesterol.  Of all nuts, walnuts are the highest source of omega-3 fatty acid and crowned as the healthiest nut by some researchers.  Walnuts are the main non-fish source of ALA which is converted in the body into omega-3 fatty acids. This nut also contains high levels of serotonin, one of the brain chemicals sometimes implicated in migraine headache, but very beneficial for those with depression or insomnia. Walnut contains a dozen different natural pain-relieving compounds. A daily serving of walnuts is about 18 walnut halves.
4. Macadamia Nuts-  contain the most monounsaturated fat per serving, known as MUFA.  This type of fat lowers LDL (bad cholesterol) and reduces blood pressure.  It is the most calorie dense nut.  Macadamia reduces high triglycerides and cholesterol when consumed as part of a regular diet.  A serving size is 10 nuts.
5. Brazil Nuts-  just 2 nuts per day will supply your daily allowance of selenium, an important anti-cancer mineral which also reduces the risk of heart disease.  Brazil nuts may prevent specific cancers including prostate, bone, and breast by inhibiting the growth of cancerous cells.  Brazil nuts help to reduce inflammation, allergies, and PMS in women, and promotes healthy nerves.  Just 2 nuts per day supplies approximately 200mcg. of natural source selenium.  A general serving size is 5-6 nuts but if eating this nut for supplementing selenium, limit your intact to 14 nuts per week which supplies all the selenium needed without getting too much.  Selenium is a trace mineral which is stored in the body.  It is an important mineral that is deficient in soil and must found in nuts or a supplement to adequately support the body.
6. Cashews-  if you need more iron, cashews are an excellent choice.  Eat cashews with fruits high in vitamin C to promote greater absorption and utilization of iron.  Cashews contain a higher protein content than other nuts.  Cashews are especially high in magnesium which can improve memory and protect against age-related memory loss.  Magnesium is commonly deficient in those with autoimmune illnesses.  A daily serving size is about 18 nuts.
7. Coconut-  unlike other nuts, coconut contains short and medium-chain fatty acids, which is a form of healthy saturated fat.  This saturated fat is different from fats found in animal products. The fatty acids found in coconut are transferred to the liver and are burned as energy which promotes weight loss while lowering cholesterol.  The oil in coconut balances function of the thyroid gland whether hypo or hyper and is a natural anti-inflammatory food.   50% of the fatty acids in coconut is lauric acid, whose only other abundant source in nature is human breast milk.  Lauric acid is converted into monolaurin which has been found to destroy cytomegalovirus, herpes 1, measles, staph, H Pilori, and candida albicans. Coconut has such high anti-viral properties that is being researched as a possible treatment for immune deficient diseases including cancer, AIDS and HI
8. Hazelnuts- are especially high in copper which is beneficial to those with psoriasis and other skin diseases.  Because this nut is rich in biotin, it is exceptional for promoting healthy skin, hair and nails.  The rich monounsaturated fat, vitamin E, and antioxidants of this nut, help to prevent cataracts, macular degeneration, and reduces the risk of age-related dementia.  A serving of hazelnuts is about 21 nuts
9. Pistachios- are the richest source of potassium of all nuts and known as the skinniest nut because of their low caloric value.  Eating 2 oz. of pistachios daily reduces the risk of lung cancer, supports the nervous system, and promotes healthy muscle.  Because this nut contains a high amount of B6, it is good for brain health, memory, and mood, while fortifying your immune system.   A serving size is about 50 nuts which contain only 150 calories average.

Most nuts contain tyrosine and phenylalanine amino acids—both of which are beneficial to preventing depression, managing pain, improving memory, and promoting healthy cognitive function.  Include B6, B9 (folate), and foods high in copper to improve the conversion of these amino acids in the production of brain chemicals needed for these purposes.