Good Things from the Earth: Nuts and Seeds

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Good Things from the Earth: Nuts and Seeds
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Our distant ancestors were hunters and gatherers, foraging the countryside for whatever foodstuffs were available to them. Thus, they ate a lot more nuts and seeds than most of us do today. Many types of nuts and seeds were available over large areas of the earth and were therefore, widely consumed by early man. The abundant use of nuts and seeds in the diet is still practiced today by those who adhere to the ancient tradition of Chinese Nutrition, those who follow the Ancestor Diet and especially "Raw Foodists." (See accompanying article on these dietary lifestyles) But we know that nuts and seeds can be quite high in fat so, despite the ancestral endorsement, are they really good for us?
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Nuts and seeds have much to contribute to our diet, including protein, fiber, iron, calcium, some carbohydrates, the antioxidant - vitamin E, vitamin B6 and trace elements. They are often put in a larger food group, along with legumes, but their high fat content sets them apart. In fact, nuts and seeds have the greatest percentage of fat of all the unprocessed foods. But most of this fat is in the form of the Omega 3 and Omega 6 essential fatty acids. These fatty acids are fundamental to the formation and maintenance of healthy cell membranes, proper development of eye and brain tissue, energy production, metabolism of cholesterol and triglycerides, regulation of blood pressure, blood clotting, the immune response and reaction to injury.
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Nuts can cause problems for some people. They are one of the more common allergy foods and can aggravate conditions like hiatal hernia and diverticulosis. They have also been identified as trigger foods" for food-induced inflammatory problems such as rheumatoid arthritis and migraine headache. But for most of us, a moderate amount of nuts and seeds in our diet is a positive thing.
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Dr. Robert Kradjian, author of "Save Yourself from Breast Cancer" strongly recommends that we limit our dietary intake of fats to between 10 and 20% of total caloric intake. However, he says to "go ahead and enjoy small amounts of nuts and seeds. Despite their high fat content, they're good sources of vitamin E and essential oils."
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The relationship between vitamin E and essential fatty acids once more points to the importance of eating foods in their natural state. Vitamin E protects against the oxidation of oils which causes the formation of those cancer-causing free radicals. So, by eating vitamin E as a component of the oils it occurs in, the cancer-causing risk from the fats is reduced and there is less need to take a vitamin E supplement.
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Dr. Jay Hoffman, who lived among the Hunza, a very long-lived and healthy people of the Himalayan Mountains, suggests that the only way we should ingest fats is in their natural state. Dr. Hoffman's study of the Hunza concluded that diet is one of the most important factors contributing to their long and healthy lives. He points out that the Hunza do not eat any "free-fats" (butter, margarine, cooking oil). However, nuts are common in their diet.
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Nuts and seeds can, of course, be eaten by themselves but to keep the intake moderate, it may be best to eat them in combination with other foods; in salads, on cereal or yogurt, in trail mix, or with vegetables in dishes such as green beans with almonds. Nuts and seeds are most easily digested when eaten in combination with acid fruit or green and non-starchy vegetables. Sprouting nuts and seeds adds to their nutritional value and their digestibility. (See Tidbits)
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It is important to avoid rancidity (decomposition and loss of nutrients) in seeds and nuts. This process begins as soon as they are hulled or shelled. Rancidity can cause irritation to the linings of the stomach and intestines. The oils cannot be digested or easily assimilated and the valuable fat soluble vitamins that are carried in these oils are destroyed. To avoid rancidity, buy nuts in the shells in which form they will stay good for up to a year. It's best to store hulled seeds in a dark colored bottle (glass or ceramic, not plastic) and to keep them in a cool place. If possible, taste nuts and seeds before you buy them to determine freshness. And, whenever possible buy organic. Poisons and toxins tend to accumulate, especially in seeds. Roasting reduces the effects of rancidity and cuts down on the oiliness. Roast lightly, however, to maintain the flavor.
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Some nuts and seeds have unique benefits. Walnuts have a cholesterol-lowering effect. Research studies indicate that the ingestion of 3 ounces of walnuts a day for four weeks will reduce the blood cholesterol level. Flaxseed oil and linseed oil have been used to cool inflamed, arthritic joints. It is, of course, the essential fatty acid content in these foods that produce the benefits and flax seeds, chia seeds, pumpkin seeds, unsalted pistachio nuts, sesame seeds, poppy seeds and walnuts are the best sources of essential fatty acids.
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In conclusion, unless you have an allergy or sensitivity to them, a moderate amount of nuts and seeds in their natural form, is a healthy component of a plant-based diet.
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This article is intended for informational purposes only. Nothing in this publication is intended or implied to be a substitute for professional medical diagnosis and advice. Always seek the advice of your physician or health-care provider before starting any new diet or procedure involving your health. Prompt professional medical guidance is recommended for any health problem.