What is Whole Food Nutrition, Anyway? Part 4

Nuts and seeds have gotten a bad reputation due to their high fat content so let's set the record straight. Not all fats are bad! We actually NEED fat from our diet in order to be healthy. The type of fat is what matters. Nuts contain the RIGHT kind of fat! Also, it's typically advised that we eat 1 oz of nuts per day. More than that might lead to weight gain in some people. 

A VERY important note to make here is nuts and seeds are ONLY beneficial when raw or lightly toasted in your oven. Roasting nuts and seeds destroys the oils in them and makes them rancid. When you consume rancid foods, it will be damaging on a cellular level. You won't feel it's impact right away, but it will build up over time and can cause inflammation and other degenerative issues. 

Let's talk about nuts first. They ALL have benefits, so as long as you aren't allergic, use a variety of them. Here's a list of nuts to choose from:

Walnut family: Black walnut, White walnut (Butternut), English walnut, Japanese walnut, Hickory nut, Pecan

Cashew family: Cashew, Pistachio

Pine family: Pine nuts, Juniper berries, Pinyons 

Beech family: Chestnut, Chinkapin

Sapucaya family: Brazil nut, Paradise nut

Birch family: Filbert, Hazelnut

Protea family: Macademia Nut

Legume family: Peanut

Rose family: Almond

Now, before you ask, I have NOT tried all these nuts...but I HAVE tried a lot of them. I'm not even sure they are all available where I live...probably are somewhere!

Clearly, by the list above, it would be easy to get a variety of nuts into your diet. One of my favorite healthy snacks is a small handful of nuts with 1 square of dark chocolate (70% or more). Yummy!

Walnuts are high in protein, iron and have a decent amount of Omega-3 fats. They are a wonderful anti-inflammatory if you can digest them. I chop them up and add them to salads for added flavor and texture. So delicious! Walnuts are also a lubricant for the lungs and intestines and support the brain and adrenal glands. 

Pistachio nuts lubricate the intestines, purify the blood and can aid in relieving constipation. 

Brazil Nuts support immune fuction while Hazelnuts strengthen the stomach and act as a tonic for the whole body.

If you choose to munch on Macademia nuts, beware of the potential for weight gain if eaten in high quantity as they are high in fat. However, if you can eat them in moderation, they are great for helping to lower cholesterol or help maintain healthy levels and are low carb.

It is believed that almonds contain an anti-carcinogenic property. It is recommended to consume 6 almonds per day to help fight cancer. 

Moving on to the topic of SEEDS! Just like nuts, seeds are a wonderful addition to a whole food diet. They have amazing qualities you should know about!!

Flax seeds have a high level of Omega-3 fats. These powerful little seeds support the immune system, contain antioxidants and can prevent constipation. In order to digest flax seeds and receive the benefits, you have to grind the seeds. Here's the kicker, though...the nutrients in flax seeds begins to break down shortly after they are ground into flax meal. Therefore, it's best to invest in a grinder (I bought a small coffee/seed grinder for $25 about 5 years ago at a health food store) and grind your seeds just before use. I grind 1 tablespoon of flax seeds in my grinder each morning and add it to my Shakeology for breakfast. 

Are you still under the impression that milk is the best source of calcium? If so, you are mistaken becasuse tahini (which is sesame seed paste) is actually THE richest and most bioavailable source of calcium! Tahini is one of the main ingredients in Hummus. 

Did you know that pumpkin seeds help fight intestinal parasites (especially roundworm and tapeworm)? I need to buy a bucket of those babies JUST IN CASE!!!They are also a good source of Omega-3s AND they are beneficial if a man suffers from impotence or prostrate enlargement!

If you choose sunflower seeds for their rare Vitamin D content (found in very few plant sources), be sure to buy only what you can eat within just a few days as they lose their nutritional value quickly. 

I didn't go into all the nutrient benefits of these amazing foods but they are loaded with other vitamins and minerals not listed. You can easily find out more about each one or all by doing a google search. 

There's one seed I want to spend some time on because I believe they are the most beneficial seed on the planet. You've heard of them...I promise. You even know a song about them. It goes like this...Ch-, ch-, ch-, chia! That's right...Chia seeds!!! (Pictured: Chia seeds mixed with water)

Chia seeds are a definite SUPER food if ever there was one. It's a gelatinous food (when mixed with liquids it becomes gel-like) which moves through the intestinal tract, absorbing toxins and releasing them through the colon. Because they become gelatinous when wet, chia seeds can be used in baking to improve the quality and benefits of the foods you bake. Just replace 1/4 cup flour with 1/4 cup ground Chia seeds. To replace 1/2 of the oil required in baked goods such as muffins and pancakes. To make the mixture pictured above just add 1/4 cup chia seeds to 2 cups water and mix until seeds are suspended in the water. This gel can be refrigerated for up to 2 weeks.

These fantastic little seeds are PACKED with Omega-3s, even more than flax seeds and do NOT require being ground before consuming. You can mix chia seeds in water and add a little lemon or lime juice to make a popular Mexican drink called, "Chia Fresca". 

I've added chia seeds to smoothies, salads, pasta dishes, soups (as a thickener), yogurt...just about anything I can think of! They definitely help increase my energy. I love them and always have them in my home since they are naturally gluten free and so beneficial. 

One last note about Chia seeds. Consider adding these seeds if you are wanting to lose some extra pounds. They expand in your system and help you feel full and satisfied longer while also supporting healthy blood sugar levels.  Oh, yes...I just said that! Go on...go get some! 

I can honestly say chia seeds, flax seeds, walnuts and almonds are a staple in my home. I use many other nuts and seeds here and there for variety. I honestly believe they contribute a lot to our diet and let's face it...they taste GREAT! 

Now, don't forget...nuts and seeds should be in their raw form. You can lightly toast and salt (sea salt please) if you wish, but it's best to learn to eat them raw. I can't handle a handful of almonds by themselves, but chopped up in a salad or stir-fry they are delicious and with a small amount of dark chocolate they are a wonderful snack. 

If you have any great tips or ideas on how to incorporate these amazing foods into our diets, please, please share! I certainly don't pretend to know even close to everything and I'm always learning from others, too! 

Until next time...Live holy and wholly!