You are at a party and want to watch your weight and health, however when the appetisers are served you notice that nothing looks healthy and low calorie. The next thing you know, you go ahead and eat those decorative little morsels and blow you eating plan. Stop! You just passed up one of the healthiest foods you could eat. Those little delicious nuts in that bowl across the room are chocked full of nutrition. They will improve your cardiovascular health, they hold cancer prevention properties and they will help you lose weight. It’s hard to believe but it’s true.

Because nuts and seeds have been a natural food selection for humans since the beginning of time, why, in this day and age, are these natural whole foods being avoid? Surveys tell us that European and American  consumers have some misconceptions about them (in other words, some nutty ideas about nuts.)

One nutty idea is that a surprising number of people believe that nuts contain cholesterol. Their high fat content must be avoided at all cost. After all, cholesterol leads to heart disease and cardiovascular problems. The truth is that nuts, as plant food, contain no cholesterol. Cholesterol is found in every cell of every animal because it makes up the cell membrane. In plants, fibre makes up the cell walls. This is one of the main differences between plant and animal foods. All plants have fibre, and all animals have cholesterol.

Much more nutritional education is need about these simple facts. One way in which the word could be given out to consumers would be for food manufacturers to emphasise that plant foods like nuts, have never contained cholesterol and should be labelled “Cholesterol Free Foods”.  Then consumers would not confuse plant foods with foods that have been reformulated to remove cholesterol. Schools should teach our children, from a young age, the difference between plant and animal foods. Parents can have a profound effect on teaching their children about food content also. Nutritionists have long known these facts, but it is important to remember the prevailing misconceptions of the consuming public. They still need the facts about plant foods and most especially, about nuts because daily consumption has been shown to lower blood cholesterol, improve cardiovascular health, prevent cancer, and aid in weight loss.

Another nutty idea about nuts is that the amount of nuts consumed per eating occasion may be too high. The truth is that there is no evidence to support this idea. All of the scientific literature and surveys that have been carried out over the last ten years confirm that the average amount consumed per eating occasion is typically small, about 30 grams. This amount fits easily into a balanced diet. In setting dietary recommendations, the World Health Organisation has recommended a daily consumption of 400g of fruits and vegetables, which is to include a 30g serving (about 1 ounce or a small handful) of nuts or seeds per day. Not salted peanuts though !

Weight Loss

Yet another nutty idea that people have is that you cannot lose weight when you are eating nuts. The facts point to the opposite as being true. Snacking on nuts does not lead to weight gain. In fact, it may help people stick to their weight loss programs for a longer time, according to a study conducted at the Brigham and Women’s Hospital in Boston, Massachusetts (USA) under the direction of Kathy McManus, director of nutrition. She placed subjects in a weight loss program on two plans, one a low fat diet and the other a moderate fat diet. In the moderate fat diet, the subjects could snack on the nuts of their choice. The subjects on both plans lost about 4.5 kilograms. However, those on the low fat diet began to gain a small amount of weight back after one year. In contrast, the group on the moderate fat diet did not put back any weight. More subjects on the moderate fat diet remained with the programme for the full 18 months.

Many other clinical trials have shown weight loss success with a snack of  nuts before lunch and one before dinner. Snacks before meals have long been shown to suppress the appetite and help maintain low caloric intakes. Consumption of nuts in moderation is compatible with a weight reduction diet.

Cardiovascular Disease

There are many studies that have been preformed during the last twelve years or more that all indicate that nut consumption is beneficial to the prevention of cardiovascular disease. The results of a six-year study at the Loma Linda University in California (USA) which included 34,000 subjects, showed that people who ate five or more servings of nuts per week experienced 50% fewer heart attacks than non-nut eaters did. They also exhibited a lowering of the ratio of Low-density Lipoprotein (LDL) to High-density Lipoprotein (HDL). Subjects consumed the nuts of their choice, which included tree nuts or peanuts (unsalted). Thirty percent reported eating peanuts.

All nuts are beneficial for maintaining good cardiovascular health; some studies have shown walnuts to have a greater benefit on heart health than some of the other nuts and improved cholesterol profiles have been reported in people with Type 2 diabetes.  The consumption of walnuts has been shown to lead to reduce levels of several molecules that promote atherosclerosis, help prevent gallstones and are known as “brain food” because of their high concentration of omega-3 fatty acids. Omega-3s are also found in mackerel, salmon, and other cold-water fish in addition to being found in nuts. Including all nuts in your diet will improve your health.

Colon Cancer

Almonds have shown promise in preventing colon cancer in a study that was conducted by Paul Davis, associate research nutritionist, Department of Nutrition, College of Agriculture and Environmental Science, University of California-Davis (USA). He fed high-fat diets to rats that were primed to develop colon cancer. One of the diets contained 20% almonds and other cellulose as a control. The rats developed Aberrant Crypt Foci, (ACFs), which are early markers for colon tumour development. The animals fed almonds had far fewer ACFs than did those fed the control diet. Almonds appear to inhibit the formation of ACFs, precancerous lesions, which are red flags for colon cancer. The study was done to investigate the assumption that people should avoid nuts. Dr. Davis has stated that, “We don’t know which compound, or more likely, combination of compounds, in the whole nut is causing the reduced colon cancer risk we say, but the results certainly suggest that nuts may have a role in cancer prevention.” Other studies have all indicated health benefits when eating them in moderation and adding them to a balanced diet.

Verities of Nuts & Grains and their Properties

Let’s take a look at some of the different kinds of nuts and their benefits. We will only cover a few, because there are literally thousands of nuts on this planet and we cannot possibly cover them all in this article. I have highlighted a few that I think are worth noting:

Almonds are high in phosphorus, which is good for the bones and teeth. Almonds are higher in calcium than all other nuts and are higher in fibre than any other nut. They are high in magnesium, containing even more than spinach. Studies have presented conclusive evidence that just a few almonds a day can help lower blood pressure.

Amaranth, not a nut but the super grain of the Aztecs, is a high-protein, high fibre and gluten-free low fat seed. It provides a nearly perfect balance of amino acids, vitamins and minerals, while giving foods a distinctively sweet, nutty and tasty flavour. According to the National Research Council of America, amaranth scores better than milk or soybeans in terms of protein value.

Brazil nuts have a high selenium content, which makes their protein content "complete". This means that, unlike the proteins in most plant products, Brazil nuts' proteins contain all the necessary amino acids to foster optimal growth in humans.  Selenium is also a powerful antioxidant.  Brazil nuts are also a very good source of zinc.  They contain high amounts of unsaturated fats.

Cashew nuts are high in iron, magnesium, phosphorus, zinc and selenium. These nuts are also good sources of protein. In comparison to other tree nuts, cashews have a lower fat content. They also contain significant amounts of phyto-chemicals with antioxidant properties that protects the body from cancer and heart disease

Chestnuts are low in sodium and quite a good source of dietary fibre, which makes them a good choice for slimmers and people with heart problems. The bulk of calories in chestnuts come from carbohydrates instead of fats. These nuts also contain small, but significant amounts of vitamin C, thiamine and riboflavin.

Hazelnuts are both rich in protein, complex carbohydrates, dietary fibre, iron, calcium and vitamin E. They are very low in sodium and sugar. Over 80% of the total fat in hazelnuts is monounsaturated.

Jatoba, indigenous to the Amazon rainforest and parts of tropical Central America, increases vigour and appetite. It has an ancient history of use with the indigenous tribes of the rainforest.

Peanuts contain significant amounts of heart healthy monounsaturated fat, plant protein, fibre, magnesium and vitamin E. New studies are showing for the first time that higher monounsaturated fat diets can not only cut the risk of heart disease by 25-50%, but also help people lose weight and keep it off.  Avoid packs of salted peanuts though.

Pecan nuts are an important source of ellagic acid. They are a good low fat source of vitamin E and also have anti-cancer effects. They can also lead to lower cholesterol levels.

Pistachios are rich in potassium, phosphorus and magnesium.  They are also a good source of vitamin B6 and thiamine.  These nuts also have a relatively low calorific value when compared to other nuts and are high in fibre and low in saturated fat.   Pistachios also contain antioxidants in the form of phytochemicals. These plant nutrients have been associated with a decreased risk for developing chronic diseases, like cancer

Pumpkin seeds are an excellent source of iron. It has been observed that pumpkins seeds produce a soothing effect on prostate problems and also facilitate the normal function of the bladder. They are also rich in vitamins E, C, and A.

Sesame seeds have a high magnesium content to help steady nerves and are used in laxatives as an emollient. Some studies show that lignan, found in sesame seeds, has remarkable antioxidant effects, which can inhibit the absorption of cholesterol and the production of cholesterol in the liver. These nuts are also rich in vitamins A, E, and protein.

Sunflower seeds are one of the richest in nutritional value, containing 25% protein, putting them on the same protein level as meat and containing large amounts of vitamins, especially A, B complex, and vitamin E.

Walnuts have been found to lower blood cholesterol levels and change the HDL and LDL (high-density and low-density lipoproteins) in a way that is associated with decreased incidence of heart disease. One 30g serving of walnuts (about 7 nuts) provides around a quarter of the daily recommended allowance of vitamin B and is a good source of magnesium and copper. Walnuts are a good source of omega-3 fats, the healthy fats commonly found in fish.

Some Problems With Nuts

Even though these powerful little morsels can benefit our health, there are some problems with nuts that you should be aware of also. Peanuts and tree nuts are both on the list of the eight most common allergens. Children are more likely to develop allergies if their parents or siblings suffer from allergies to legumes or nuts, but even those with no family history of allergies may be susceptible. The American Academy of Paediatrics recommends that nursing mothers should not consume peanuts and tree nuts. The American Academy of Allergy, Asthma and Immunology also recommends that children under the age of three should not eat peanuts.

Another concern is the production of aflatoxin, a potent human carcinogen, which is produced by an infestation of moulds on nuts. This toxin has been found in both peanuts and peanut butter, as well as maize, rice, wheat, soybeans, and sorghum. While new methods for eliminating these moulds are being implemented, there is still some concern about the long-term effects of ingesting low levels of aflatoxin.

Dangers of Non-Organic Nut production

Many pesticides abound in the non-organic production of nuts. I’ve listed a few examples:

Atrazine is a herbicide used throughout the world for a varied range of uses including macadamia nut production.  This environmental contaminant is regularly found in rain, surface, marine, and ground water and has been found in well water in the American Midwest.  It is known to harm aquatic organisms like fish and frogs.  There is some evidence that it may have a negative impact on human reproduction.

Cyfluthrin, which has been used for decades on nuts, is known to be highly toxic to marine and freshwater organisms.

Endosulfan is banned in many countries but legal in the United States and India, where it is used in cashew production. This pesticide presents health risks to farm workers and to those living near where the chemical is used. In December 2003, studies showed a link between endosulfan exposure and delayed sexual maturation in boys in India. Animal studies indicate that the pesticide attacks the central nervous system, and can cause damage to the kidneys, testes, and liver. It is highly toxic to animals and fish as well.

Methyl Bromide. Once harvested, nuts are often fumigated with methyl bromide, a toxic pesticide. While methyl bromide probably won’t cause any harm to you when you eat nuts or other treated crops, it is quite dangerous for the farm workers who use it. Also, it is such a large factor in ozone depletion that the countries around the world are phasing out its use.

Phosmet, used on pistachios, as well as apples and peaches, is highly toxic to honey bees.

So let’s take a look at some solutions to these problems:

The best way to minimise your intake of pesticide residues and to induce nut farmers to turn to organic production is to choose to purchase only organic or wild nuts.  If your favourite store doesn’t carry organic nuts, please ask them get them in for you. Once they know there is a demand most shopkeepers will be quick to oblige, especially if you get lots of friends to make the same request. You can also purchase organic nuts online.

You should always discard any nuts that look mouldy. Choose tree nuts more often than peanuts. Even though there may be some problems with nuts, if you follow the above suggestions on purchasing and using nuts, you can safely add them to your diet on a daily basis. Daily consumption is a vital weapon in the fight for better health.  Nuts are packed with micronutrients such as vitamin E, folic acid, niacin, copper, magnesium, and potassium. They’re also rich in arginine, which the human body uses to make a potent natural vasodilator. And don’t forget the abundant flavonoids and isoflavones - the recently discovered miracle compounds now thought to help ward off cancer and cardiovascular disease. Eating a handful of nuts is like eating a whole pharmacy, only much tastier.

When we are speaking of adding nuts to our diets, we need to be careful about the way nuts are prepared and in what form they are consumed. Nuts are sold in many different forms. Whole nuts, still in their shells are less expensive and will last up to a year without going rancid; just be sure to keep them in a cool, dry place. Shelled nuts, especially if they’re roasted, may last longer if they are kept in the refrigerator. If you plan on storing them longer than six months, consider putting them in the freezer, but like all foods, nut are best eaten as fresh as it practical.

You can also purchase nuts sliced and chopped. This may save you some work but it will also ensure that those nuts will go bad faster. Smaller pieces oxidize faster and the oils in them will turn rancid more quickly. Whenever possible, purchase whole shelled nuts and cut them up yourself.

Some Nutty Ideas

Delicious nut butters can be made from pecan, walnuts, almonds, and many others. Avoid roasted nuts (usually they are actually deep fried in coconut oil) although Dry-roasted nuts should be okay.  Store nuts in the refrigerator. Use jars or sealable heavy-duty bags to keep out odours and air. A vacuum sealer is the best.

Toasting nuts brings out their flavour, which helps you make the most of a small amount. You can toast them in an oven, shake often, and toast only until the nuts are fragrant. If you over-roast them, you will destroy valuable nutrients.

Here are a few more nutty ideas of my own that I thought might help you enjoy these little power-packed morsels:  You can sprinkle almonds or cashews in your stir fry, salads and pastas; make a crunchy topping for fish with crushed nuts, breadcrumbs, and fragrant herbs; or puree different nuts for an alternative spread to peanut butter.   Try switching pine nuts for pistachios in your favourite pesto; top kiwi fruit and yogurt with a crushed nut mixture; toss sesame seeds and mix nuts in a little soy sauce or olive oil for a pre-dinner nibble; add some almonds to your breakfast cereal; make your own muesli or trail mix consisting of tree nuts, raisins, dried fruit and peanuts or mixed nuts.  Don’t forget the old stand by, peanut butter on a fresh fruit sandwich.

In Conclusion

Well, in this article we have taken a brief look at nuts, their health benefits, problems with nuts and we have seen ways to use and store nuts.  There are many more things that can be said for these wonderfully powerful little gems. Eat nuts daily for health. It’s okay to go nuts!

Bibliography

The Book of Edible Nuts by Frederic Rosengarten Jr.


The Food Revolution: How Your Diet Can Help Save Your Life and Our World
by John Robbins
John Robbins argues for diets that will make us healthier,
prevent cruelty to animals, and reduce ecological problems.


Vanderbilt University Study by Donald R. Hall, DrPH, CHES
Vanderbilt University Wellness Program
2201 East End Avenue
Nashville, Tennessee 37235, USA
http://www.vanderbilt.edu


Loma Linda University Adventist Health Sciences
11234 Anderson Street
Loma Linda, California 92354, USA
http://www.llu.edu


Cleveland Clinic Heart Centre
Cleveland, Ohio, USA
http://www.clevelandclinic.org