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Nuts and Seeds

Nuts & seeds can be eaten in small amounts every day.
Avoid nuts if known allergic reactions have occurred.  Store nuts and seeds in the refrigerator or in the freezer.

Almonds are a nut with a sweetish undertone.  They are one of the healthiest nuts you can eat and they make a great snack. Almonds contain alot of healthy fats, fiber, protein, magnesium and they are one of the best sources of vitamin E. They can help lower blood sugar levels, reduced blood pressure and even lower cholesterol levels. One ounce of almonds has approximately 6 grams of protein, 3.5 grams of fiber, and is about 160 calories. They can be eaten alone, in salads, and as almond butter spread on toast. 


Brazil nuts are a large crunchy nuts with many health benefits. Brazil nuts are the densest food source of bioavailable selenium, which is called an "anti-cancer powehouse." Selenium is an antioxidant that assists thyroid function, which gives you healthier metabolism.  It also improves the function of vitamins E and C, which helps to decrease aging of the skin.  Brazil nuts are great for men because selenium also boosts testosterone levels.  They're great on their own, or maybe with a pinch of sea salt, or added crushed to salad for a nice crunch.


Cashews are sweet nuts, which are technically seeds of the cashew apple. Cashews are one of the lowest fiber nuts, however they are packed with vitamins, minerals and antioxidants. These include vitamins E, K, and B6, as well as minerals such as copper, phosphorus, zinc, magnesium, iron, and selenium. They also have a lower fat content than most other nuts.  Cashews are delicious on their own, tghey can be added to salads, or used as a topping for smoothies and yogurt.  They are higher in carbohydrates than other nuts.


When roasted, chestnuts have a sweet earthy taste and a creamy soft texture. Chestnuts, unlike other nuts and seeds, are surprisingly low in calories and fat, but rich in minerals, vitamins and phyto-nutrients that can really benefit your health. They are a good source of dietary fiber, vitamin C, folate, oleic acid and palmitoleic acids. They are also a great source of minerals such as iron, calcium, magnesium, manganese, phosphorus, and zinc, and provide a decent amount of potassium. Chestnuts should be roasted until the shell splits, or boiled to make chestnut puree. 


When chia seeds are eaten dry, they are tiny and crunchy just like poppy seeds.  When soaked in liquid, they become bigger and jelly-like, and sweet and soft like tapioca pearls.  Chia seeds are a whole grain food and are naturally gluten free. They contain fiber, protein, Omega-3 fatty acids and various micronutrients such as calcium, copper, phosphorus, and zinc. Chia seeds make an awesome addition to protein shakes, yogurt, oatmeal, salads, protein pancakes and muffins.  They can also be made into chia pudding or hot breakfast cereal.


Flax seeds are an excellent source of vitamins, minerals, fiber and healthy fatty acids. Noted as a superfood, this tiny seed can be eaten raw, ground, or used as an oil.  Scientific evidence has shown that flax seeds have heart healthy benefits due to their omega 3 fatty acid and alpha linolenic acid, They are also antioxidant and high fiber. Flax seeds help lower blood sugar, reduce hot flashes during menopause and lower cholesterol  They reduce the risk for cancer, especially prostate cancer.   Ground flaxseed is recommended for a higher absorption rate.   


​​The sweet nutty flavor of the Hazelnut has been enjoyed by many. High in protein, carbohydrates and fiber, they pack in a variety health benefits. Hazelnuts contain flavonoids, which improves circulation and brain health. They are high in vitamin E which helps skin, hair and nails and high in vitamin B which improves cell and metabolic function. The best part?   They are gluten free! 


Seeds from the hemp plant are related to the same species as the cannabis plant.   Used for thousands of years in food and medicine, they are filled with many nutrients and health benefits. Hemp is approximately thirty percent fat, but it is omega 3 and omega 6 fatty acids, which are heart healthy fats.  Hemp seeds are also an excellent source of high quality protein, in fact, 25% of their calories come from protein. In one study hemp was known to have reduced CRP which is linked to inflammation and heart disease. Overall, hemp seeds are a great source of vitamnin E, minerals, and healthy fatty acids.


Macadamia- This popular sweet rich flavored Australian nut, is enjoyed by many around the world. Available year round, they are one of the highest calorie nuts. Macadamia nuts are a great energy source. They deliver high nutrients in vitamins, minerals and fiber.  They are also gluten free like the Hazelnut.   Macadamia nuts are rich in  B vitamins which improve metabolic function. They contain small amount of vitamin A and E with their antioxidant properties.  Macadamia nuts are a good choice for those on a low carb diet.


Peanuts, which are actually a legume,  make a great snack in any diet. They are high in healthy, monounsaturated fats. Peanuts are good sources of vitamin E, niacin, folate, protein and manganese. They have a low glycemic index and also contain biotin, copper, and Vitamin B1. Peanuts can be enjoyed right out of the shell, boiled, or as peanut butter.  Try to look for peanut butter without added extra ingredients, like sugar, salt and hydrogenated trans-fats.   Peanut butter with added xylitol is deadly to your pets, so be sure to check labels.   As peanuts are high in fat, you need to eat them in moderation.


Sweet and buttery flavored nuts, pecans are a good choice in most healthy lifestyles. They are filled with nutrients, vitamins and minerals for optimal health.   Rich in monounsaturated fats, they are an excellent source of antioxidants. Ellagic acid found in pecans removes dangerous free radical toxins, and protects  against certain carcinogens. Pecan are high in vitamin B complexes, which help regulate metabolism in the body.


Known as a delicacy in some parts of the world, pine nuts are not actually nuts, but seeds of the pine tree.  They have been enjoyed by many since ancient times.  Eaten raw, or roasted, they pack a punch of healthy benefits.  Pine nuts are known to help decrease the appetite, and are an excellent source of energy.  They contain a great deal of antioxidants, which slow the aging process.  Pine nuts are high in lutein which promotes vision health. Eating a significant amount of pine nuts can cause “pine nut mouth,” a metallic, bitter aftertaste that can last for days to weeks.  Stop eating pine nuts for it to go away.


A well known nut from ancient times, pistachios are not actually nuts, but are the fruit of a tree.  They have a hard, inedible outer shell and a softer, yellow kernel that is eaten.  Pistachios have long been recognized for their health benefits.  They are a great protein source and are rich in healthy fats, which provide energy.  Regular consuption of pistachio nuts can lower cholesterol, particularly LDL, which is the bad cholesterol, and raise HDL, the good cholesterol.  They are rich in antioxidant phyto nutrients which fight free radials and prtects the body from disease, cancer and inflammation.


Obtained from the fruit of the poppy plant (opium plant), poopy seeds do not contain the drug like compounds contained in the actually opium poppy plant. They do contain compounds offering many health benefits.  The husk of the seed is rich in dietary fiber, while its monounsaturated fatty acids aid in lowering bad cholesterol.  Poppy seeds are high in B complex vitamins which aid in the metabolism of fats and carbohydrates.  Poppy seeds contain minerals with antioxidant properties, which protect the body from harmful free radicals. Note, dry poppy seeds do contain very small levels of opium alkaloids, which, when consumed,  may have a small effect on the nervous system.


​​Pumpkin seeds are a nutritional powerhouse packed into a small package! They are an excellent snack to take on go, as they do not need to be refrigerated. Pumpkin seeds are high in omega 3 fatty acids, fiber and minerals.  They contain magnesium for a healthy heart, and zinc to boost the immune system and increase prostate health.  Pumpkin seeds improve insulin regulation, and due to the natural  phytoestrogens,  they can decrease hot flashes and other menopausal and postmenopausal symptoms..  Consumption of pumpkin seeds may also reduce joint pain and headaches.  Lastly, pumpkin seeds are rich in tryptophan, converting serotonin into melatonin for a natural restful night!​​


Sesame seeds are another powerful seed that has been around for over 3000 years.  Packed with essential vitamins and minerals, it is no wonder that sesame seeds provide many health benefits. These benefits include cancer prevention, heart health,  bone health, insulin and glucose regulation, anti inflammatory properties, and digestive health.  An unusual compound, sesamol, found in sesame seeds is also known to protect against radiation, which protects your DNA!  Sesame seeds have antibacterial and astringent effects on oral care, skin, hair health and metabolic function.


Eaten as a popular snack, sunflower seeds or actual kernels of the sunflower are full of essential vitamins and minerals and heart healthy amino acids.  They are rich in polyunsaturated fatty acids, such as linoleic acid.  A small amount daily provides the body with a high quality dose of antioxidants to protect against free radicals. Roast and salt them and eat as a snack, sprinkle them on salads, or  mix them in baked good.


 A handful of walnuts daily can be one of your healthiest snacks. Known to have potent antioxidant powers, walnuts also contribute to brain health.  They are rich in omega 3s, vitamin E and folate. Walnuts may assist in weight loss and assist with insulin regulation if eaten on a daily basis.  They contain L arginine amino acid, which can reduce the risk of cardiovascular disease.  Walnuts can improve sperm quality and may  boost fertility in males.  It is best to purchase raw, organic walnuts.  You can dry roast them in small quantities for a richer, nuttier flavor.  They should be stored in an airtight container in the refrigerator.