I have written a blog and have done a YouTube video sharing the nut-allergy phenomenon. I know several people who are sensitive or allergic to ground nuts, which are peanuts, and also tree nuts. Please read the blog and review the video to find out more about the history of nut allergies.
Today we are going to focus on the nutrition in nuts and seeds, and how they have been a large part of the human diet for thousands of years. It turns out that they’re actually one of the most health-giving foods on the planet. A 2016 archeological dig in Israel found that nuts formed a major part of our ancestors’ diet 780,000 years ago! The archeologists found seven varieties of nuts, along with stone tools to crack them open. These stone tools, called “nutting stones,” are similar to those found in the United States and Europe.
Those of us who are NOT allergic to nuts and seeds, eat and drink the nuts, nut butters, nut milks and more. There are many inexpensive and high protein varieties available; walnuts, almonds, pecans, Brazil nuts, pistachios, cashews, pecans, macadamia nuts, coconuts, sunflower seeds, sesame seeds, pumpkin seeds, hazelnuts, pine nuts, chestnuts, pistachios, plus honorary peanuts (even though peanuts are technically a legume). Nuts are a popular plant-based protein source and are often used in dairy substitutes like nut milk and nut cheese.
Tree nuts grow on trees. But botanically, some of what we know as nuts may technically be fruits, drupes, or seeds. Please view my blog all about cashews. It is fascinating! In general, the word nut is used to describe a hard covering or shell surrounding a kernel or “meat” inside.
NUT NUTRITION
There is a theory that the discovery and inclusion of nuts in our diets may have helped shape our brains and intelligence. Just look at a walnut in its shell. Walnuts resemble tiny brains inside a skull! Hmmm, did Mother Nature have a plan for us? Did she plant a seed to help us grow in our brain power?
Nuts and Physical Health
Some nuts and seeds contain anti-nutrients like phytates, tannins, lectins, and oxalates. Anti-nutrients can interfere with the absorption of certain nutrients. They are part of the protective covering that helps nut and seed plants procreate and grow more nut trees. So we need to learn how to remove the antinutrients, and our body will absorb the good stuff better. If one wants to lessen the antinutrient consumption for whatever reason, soaking nuts in water for 24–48 hours removes the antinutrients. Cooking, roasting, sprouting, or fermenting nuts also has the same effect.
I hope this has been a loving and learning read for you! I want to hear from you! How do you enjoy eating your nuts and seeds?
In Gratitude,
KJ Landis
Today we are going to focus on the nutrition in nuts and seeds, and how they have been a large part of the human diet for thousands of years. It turns out that they’re actually one of the most health-giving foods on the planet. A 2016 archeological dig in Israel found that nuts formed a major part of our ancestors’ diet 780,000 years ago! The archeologists found seven varieties of nuts, along with stone tools to crack them open. These stone tools, called “nutting stones,” are similar to those found in the United States and Europe.
Those of us who are NOT allergic to nuts and seeds, eat and drink the nuts, nut butters, nut milks and more. There are many inexpensive and high protein varieties available; walnuts, almonds, pecans, Brazil nuts, pistachios, cashews, pecans, macadamia nuts, coconuts, sunflower seeds, sesame seeds, pumpkin seeds, hazelnuts, pine nuts, chestnuts, pistachios, plus honorary peanuts (even though peanuts are technically a legume). Nuts are a popular plant-based protein source and are often used in dairy substitutes like nut milk and nut cheese.
Tree nuts grow on trees. But botanically, some of what we know as nuts may technically be fruits, drupes, or seeds. Please view my blog all about cashews. It is fascinating! In general, the word nut is used to describe a hard covering or shell surrounding a kernel or “meat” inside.
NUT NUTRITION
There is a theory that the discovery and inclusion of nuts in our diets may have helped shape our brains and intelligence. Just look at a walnut in its shell. Walnuts resemble tiny brains inside a skull! Hmmm, did Mother Nature have a plan for us? Did she plant a seed to help us grow in our brain power?
- Nuts are a rich source of complex carbohydrates. Carbs in nuts vary, but cashews and almonds have some of the highest carbohydrate contents at 8.6 and 6.1 grams per one-ounce serving, respectively.
- Nuts contain a good amount of protein, which is why they’re often recommended as a protein source to include in a plant-based diet. Peanuts are highest in protein, followed closely by almonds, pistachios, and cashews.
- Nuts contain fiber, contributing to feeling full for hours after consuming. Hazelnuts and almonds contain the most fiber per ounce at 3 and 4 grams, respectively.
- Nuts contain saturated and unsaturated fats. The high fat content in nuts also contributes to a relatively high amount of calories per serving. If you’re trying to manage weight, you may want to stick to some of the lowest-calorie nuts, such as raw chestnuts or cashews, or limit your portion to no more than one or two ounces per day.
- Nuts have significant amounts of vitamins, minerals, and antioxidants. A one-ounce serving of cashews contains 1.9 milligrams of iron, a vital mineral for transporting oxygen in the blood. And almonds, cashews, and peanuts are all good sources of magnesium. A single Brazil nut can also provide an entire daily value’s worth of selenium.
Nuts and Physical Health
- Eating nuts have been found in vegetarian communities to reduce rates of heart disease. And that’s extremely good news for everyone since heart disease is the leading cause of death worldwide.
- A review on nuts and cardiovascular disease risk found that higher consumption of nuts worked out to a 19% reduction in disease incidence and a 25% reduction in death from heart disease.
- Researchers found a correlation between nuts and lower risk of atrial fibrillation and stroke deaths.
- Just one 15-gram serving of nuts per week (about half an ounce) was associated with a lowered risk of high blood pressure.
- Nut consumption may help manage or prevent type 2 diabetes.
- In a large-scale, 30-year-long study found that people who regularly ate one ounce of nuts at least seven times per week were 20% less likely to die for any reason, compared to those who avoided nuts in their diet. This is good news for those seeking a healthy longevity.
- Many nuts have also been linked to lower rates of certain cancers. They are anti-inflammatory and have cancer-protective effects.
Some nuts and seeds contain anti-nutrients like phytates, tannins, lectins, and oxalates. Anti-nutrients can interfere with the absorption of certain nutrients. They are part of the protective covering that helps nut and seed plants procreate and grow more nut trees. So we need to learn how to remove the antinutrients, and our body will absorb the good stuff better. If one wants to lessen the antinutrient consumption for whatever reason, soaking nuts in water for 24–48 hours removes the antinutrients. Cooking, roasting, sprouting, or fermenting nuts also has the same effect.
I hope this has been a loving and learning read for you! I want to hear from you! How do you enjoy eating your nuts and seeds?
In Gratitude,
KJ Landis
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