The Importance of Nuts and Seeds in Your Diet

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The Importance of Nuts and Seeds in Your Diet

 

 

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

roasted or fried in harmful fats and salted or as ingredients in

processed foods, i.e. cookies, candies, and other confections.

 

I definitely advocate the use of mostly raw or lightly roasted fresh

nuts and seeds rather than commercially roasted and salted nuts and

seeds(containing msg and toxic refined oils).

 

 

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,

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 (found

primarily found in meat and dairy products).

 

 

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 raw organic nuts.

 

 

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 (margarine) along

with

a relative insufficiency of monounsaturated 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 (in olives, olive oil,macademia nuts, avocadoes) 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 olive oil, nuts, and nut oils and omega-3 fatty acids from

fish protect against 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

woman who were obese.

 

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

structure and function I recommend using high quality fish oils.

 

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. Using a

high quality fish oil supplement is the perfect solution to people

wanting the health benefits of fish oils without the mercury and

other

contaminants often found in fish.

 

We recommend one capsule daily for general health, if greater

support is needed the dosage increases to two to three capsules

daily.

 

 

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 as well.

 

In particular, macadamia nut oil is superior to cook with because of

lower level of polyunsaturated oil (3% for macadamia nut oil vs. 23%

for canola).

 

As a result, while canola oil can form lipid peroxides at relatively

low cooking temperatures,

 

macadamia nut oil is stable at much higher temperatures (over four

times more stable than canola).

 

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 or more of the healthy oils daily.

 

Use extra-virgin olive, or macadamia oil, to replace the butter,

margarine, and shortening that you use for cooking.

 

Use flaxseed or extra virgin olive oil in homemade salad dressings.

 

Avoid using safflower, sunflower, soy and corn oil because they

contain too much of the harmful 'omega 6' fatty acids.

 

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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DietaryTipsForHBP

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