The Importance of Nuts and Seeds in Your Diet

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The Importance of Nuts and Seeds in Your Diet

JoAnn Guest

Dec 30, 2003 16:20 PST

 

 

 

Nuts and seeds are the vehicle for plant reproduction. Locked inside

them is the potential for an entire plant. It is truly amazing to

think that a giant oak tree began its life as an acorn.

 

A nut commonly refers to the shell-encased seeds of a tree, however,

one of the chief foods that we consider as a nut, the peanut, does

not fit the strict definition of a nut as it is actually a " legume " .

In the United States, peanuts are by far the leading nut crop as

they account for greater than 70% of the yearly nut production.

Peanuts are followed by almonds, walnuts, and pecans.

 

Unfortunately, most nuts are being consumed after they have been

fried in " harmful fat " and " salted " or as ingredients in cookies,

candies, and confections.

 

I definitely advocate the use of mostly raw or fresh raw nuts and

seeds rather than commercially roasted and salted nuts and seeds.

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Health benefits

 

As more Americans are seeking healthier food choices, nut and seed

consumption is on the rise.

 

Nuts and seeds provide excellent human nutrition, they are

especially good sources of essential fatty acids, vitamin E,

protein, and minerals.

 

They also provide valuable " fiber components " , important

phytonutrients in nuts and seeds include 'protease

inhibitors' (cancer blockers), ellagic acid, and

other 'polyphenols'.

 

Because of the high oil content of nuts and seeds, one would suspect

that the frequent consumption of nuts would increase the rate of

obesity.But, in a large population study of 26,473 Americans it was

found that the people who consumed the most nuts were " less obese " .

 

A possible explanation is that the nuts produced satiety, a feeling

of appetite satisfaction. This same study also demonstrated that

higher nut consumption was associated with a " protective effect "

against heart attacks (both fatal and nonfatal).

 

Four other large studies, including the Nurses Health Study, the

Iowa Health Study, and the Physicians Health Study, all found that

nut consumption is linked to a lower " risk " for heart disease.

 

Researchers who studied data from the Nurses Health

Study estimated that substituting nuts for an equivalent amount of

'carbohydrate' in an average diet resulted in a 30% reduction in

heart disease risk.

 

Researchers calculated even more impressive risk reduction--45%--

when fat from nuts was substituted for saturated fats

( primarily fat found in meat and dairy products).

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Nuts Provide " Arginine "

 

Nuts are the best dietary source for arginine - an amino acid that

plays an important role in wound healing, " detoxification "

reactions, " immune functions " , and " promoting " the " secretion " of

several hormones including " insulin " and " growth hormone " .

 

Recently there has been a considerable amount of scientific

investigation regarding arginine's role in the formation of " nitric

oxide " .

 

This compound plays a central role in determining the " tone " of

blood vessels.

Specifically, it exerts a relaxing effect on blood vessels

thereby " improving " blood flow.

 

Normally, the body makes enough arginine, even when the diet is

lacking.

However, in some instances the body may not be able to keep up with

increased requirements and higher dietary intakes may prove useful.

 

Arginine supplementation has been shown to boost 'immune function'

and be beneficial in a number of cardiovascular diseases including

angina pectoris, congestive heart failure, high blood pressure,

and peripheral vascular insufficiency (decreased blood flow to the

legs or arms).

 

By increasing nitric oxide levels, arginine supplementation improves

blood flow, reduces blood clot formation, and improves blood

fluidity (the blood becomes less viscous and, therefore, flows

through blood vessels more easily).

 

The degree of improvement offered by arginine supplementation in

angina and other cardiovascular diseases can be quite significant as

a result of improved nitric oxide levels.

These benefits

may also be attainable by eating foods high in arginine like nuts.

 

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Nut Consumption and Diabetes Risk

 

Nut consumption has also been shown to " lower " the risk for

diabetes.

 

This benefit may relate to their ability to improve cell membrane

structure and function. According to modern pathology, or the study

of disease processes, an alteration in cell membrane function is the

central factor in the development of virtually every disease.

 

As it relates to diabetes, abnormal cell membrane structure due to

eating the wrong " types " of 'fats' lead to 'impaired action' of

insulin.

 

The type of dietary " fat profile " linked to type 2 diabetes is an

abundance of 'saturated' fat and 'trans fatty' acids (hydrogenated

fats in margarines and other foods) along with

a relative 'insufficiency' of " monounsaturated " (present in EV Olive

Oil, Avocadoes, and Sesame Oil) and omega-3 fatty acids.

 

One of the key reasons appears to be the fact that since dietary fat

determines cell membrane " composition " such a dietary pattern leads

to reduced 'membrane fluidity' which in turn causes reduced insulin

binding to receptors on cellular membranes and/or reduced insulin

action.

Particularly harmful to cell membrane function are margarine and

other foods containing trans fatty acids and partially hydrogenated

oils.

 

In contrast, to the dampening of insulin sensitivity caused by

margarine and saturated fats, clinical studies have shown

that " monounsaturated "

fats and omega-3 oils 'improve' insulin action.

 

Adding further support is that fact that population studies have

also indicated that frequent consumption of " monounsaturated " fats

such as extra virgin olive oil, rawnuts, and certain nut oils and

omega-3 fatty acids from cold water fish protect against

the 'development' of type 2 diabetes.

 

For example, one recent study showed that that consumption of nuts

was " inversely " associated with risk of type 2

diabetes,independent of known risk factors for type 2 diabetes,

including age, obesity, family history of diabetes, physical

activity, smoking, and other dietary factors.

 

What the term inversely associated means is that the higher the

intake of nuts, the less likely a woman would develop type 2

diabetes.

 

What was really amazing was that this relationship was seen even in

women who were " obese " .

 

In addition to nut consumption, in order to improve cell membrane

structure and function I recommend using a

pharmaceutical grade fish oil supplement.

 

The benefits of the omega-3 oils from fish oils well known. Adding a

fish oil supplement to your daily routine provides extra insurance

that you are getting sufficient levels of these important oils.

 

We recommend one capsule daily for general health, if greater

support is needed the dosage increases to two to three capsules

daily.

 

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Cooking with Nut Oils

 

The best oils to cook with in baking recipes, stir fries, and

sautés, are the 'monounsaturated' oils. While extra virgin olive oil

is by far the most popular monounsaturated fat in use, nut oils may

prove superior.In particular, macadamia nut oil is superior to cook

with because of

lower level of polyunsaturated oil (3% for macadamia nut

oil vs. 8% for olive).As a result, macadamia nut oil is stable at

much higher temperatures ( four times more stable than canola oil).

 

Macadamia oil, like olive oil is also very high in natural

" anti-oxidants " .

 

In fact it contains over 4.5 times the amount of vitamin

E as olive oil. For more information on macadamia nut oil, visit

www.macnutoil.com.

 

 

Selecting and Storing Nuts and Seeds

 

In general, nuts and seeds, due to their high oil content, are best

purchased and stored in their shells. The shell is a natural

protector

against free radical damage caused by light and air.

 

Make sure the shells are free from splits, cracks, stains, holes, or

other surface imperfections.

Do not eat or use moldy nuts or seeds as this may not be

safe. Also avoid limp, rubbery, dark, or shriveled nut meats. Store

nuts and seeds with shells in a cool, dry environment. If whole nuts

and seeds with their shells are not available, make sure they are

stored in air-tight containers in the refrigerator or freezer.

 

Crushed, slivered, and nut pieces are most often rancid. Prepare

your own from the whole nut if a recipe calls for these.

 

In addition to simply eating nuts and seeds as snacks, they can be

added to many foods for the unique flavor. With the aid of a food

processor, nut and seed butters can be prepared.

 

Most nuts and seeds have enough natural oils, but occasionally you

may need to add some additional oil.

Keep nut butters in air-tight containers in the refrigerator.

 

 

Practical Application

 

Try to have at least one serving of nuts or seeds (one serving

equals 1/4 cup) and 3 tablespoons of the healthy oils daily. Use

extra virgin olive, sesame oil or macademia nut oil to replace the

butter, margarine,

and shortening that you use for cooking. Use flaxseed or olive oil

in homemade salad dressings.

 

" Avoid " using safflower, sunflower, soy and corn

oil because they contain " too much " omega 6 fatty acid.

 

My last recommendation is to try to mix it up a bit, by eating a

variety of nuts and seeds such as almonds, brazil nuts, walnuts,

pecans, flaxseeds, sunflower seeds, and pumpkin seeds.

 

www.doctormurray.com

 

 

Key References:

 

Hu FB, Stampfer MJ. Nut consumption and risk of coronary heart

disease:

a review of epidemiologic evidence. Curr Atheroscler Rep

1999;1(3):204-9, 1999

Flynn NE, Meininger CJ, Haynes TE, Wu G. The metabolic basis of

arginine

 

nutrition and pharmacotherapy. Biomed Pharmacother 2002;56(9):427-

38.

Rivellese AA, De Natale C, Lilli S. Type of dietary fat and insulin

resistance. Ann N Y Acad Sci 2002;967:329-35.

Jiang R, Manson JE, Stampfer MJ, et al. Nut and peanut butter

consumption and risk of type 2 diabetes in women. JAMA

2002;288(20):2554-60.

 

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©

2003 www.doctormurray.com

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JoAnn Guest

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