ALL ABOUT NUTS & SEEDS
I love nuts and seeds and think I must have been a bird in a past life. :) This is a post that will continually be added to.
Nuts & Seeds Nutrition
We are going to start with a couple of my favorites Almonds and Pumpkin Seeds.
Almonds
Most mornings I add about 12 almonds to my breakfast and enjoy them so much. Almonds are thought to have originated in western Asia and North Africa; they have been written about in many historical texts, including the Bible.
9 Benefits of Almonds:
• nutrient-dense food
• packed with protein; almonds are 13 percent protein
• lots of minerals such as magnesium, copper
• B vitamins
• full of potassium, calcium, phosphorus and iron
• cholesterol free.
• one-ounce serving of almonds contains about the same amount of antioxidants as a serving of broccoli
• one of the best food sources of vitamin E, with about one third of the daily value per ounce
• heart-healthy with monounsaturated fat; one-quarter cup of almonds contains about 18 grams of fat, 11 grams is heart-healthy monounsaturated fats
According to research at the University of Toronto, eating heart-healthy foods, including almonds, can help reduce LDL, or the "bad" cholesterol levels, as much as a first-line "statin" drug.
Research at Tufts University found the flavonoids in almond skins work in synergy with the vitamin E in to protect artery walls from damage reducing the risk of heart disease.
Pumpkin Seeds
I love Pumpkin seeds which I add to my meals. Pumpkins, and their seeds, were an important Native American Indian food used for their dietary and medicinal properties.
9 Benefits of Pumpkin Seeds:
• have lots of minerals: phosphorus, magnesium, manganese, zinc, iron & copper.
• are a good source of protein and vitamin K.
• contain phytosterols, compounds that that have been shown to reduce levels of LDL cholesterol.
• are good for Prostate Health! The oil in them alleviates difficult urination that happens with an enlarged prostate.
• according to studies, they prevent calcium oxalate kidney stone formation.
• contains L-tryptophan, which helps with good sleep and lowering depression
• as they are high in zinc, they are a natural protector against osteoporosis. Low intake of zinc is linked to higher rates of osteoporosis.
• reduce inflammation for arthritis without the side effects of anti-inflammatory drugs
• used in many cultures as a natural treatment for tapeworms and other parasites
In a study of almost 400 men (age from 45-92) published in the American Journal of Clinical Nutrition they found a correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine.
SPROUTING NUTS & SEEDS
Raw nuts or seeds can have a bitter taste; this is due to enzyme inhibitors. Soaking or roasting the nuts and seeds remove the enzyme inhibitors which then brings out the natural sweet flavor of the nuts and seeds.
These inhibitors can affect the digestion of the nuts and seeds. Soaking removes the inhibitors by washing them away, and begins the digestion of the proteins and carbohydrates. Also the soaking removes 30% of the oil content making nuts and seeds easier on the liver and digestion.
Directions:
1. Look over nuts and seeds; remove stones and broken seeds.
2. Rinse nuts or seeds.
3. Put each type of seed or nut in individual jars then cover with purified water, leave the lid off and soak for right amount of time; see below.
4. Drain and put lid on and store in the fridge. Use them up in two to three days.
5. When ready, rinse nuts or seeds. Store in refrigerator, in sprouting environment or in other suitable container until ready to use. If not used within 12 hours, seeds should be serviced (rinsed) every 24 hours in refrigerator. Best to eat as soon as possible, as freshness is what makes sprouts special!
Almonds: Soak 8-12 hours. Use only unblanched almonds. If refrigerated will last up to 4 days or sprouts may turn rancid. These are my favorite! Note: All US almonds have been heated so make sure the ones you buy are from Europe.
Pumpkin Seeds: Soak 6-8 hours. Eat within 2 days. Use hulled pumpkin seeds.
Sunflower Seeds: Soak 6-9 hours. Use hulled sunflower. Skim off seed skins when rinsing as they will make your sprouts spoil quickly. Best to eat them the same day or within 2 days.
6 Responses to “ALL ABOUT NUTS & SEEDS”
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I love sprouting seeds. I’d do the same with almonds, but it is so hard to find them raw. Do you have any tips on sources? I would be happy to buy them in bulk, but don’t want to pay crazy prices per lb.
You can purchase raw ( organic) almonds at Rancho Vignola.
find out where their sale is at; http://www.ranchovignola.com. Their products are always this year’s nuts and seeds. Very good quality.
All imported almonds are treated these days, but not all enzymes have been killed.
Thank you Afke, I will check that supplier out.
Walnuts
I just love walnuts. One of the wonderful things about them is that in food preparation they add extra nutrition, flavor and crunch to a meal
Benefits of Walnuts:
Omega-3 fatty acids, thought to reduce risk of cancer (a 1/4 cup provides 90.8% of the daily value for these essential fats)
Protein
Essential vitamins, minerals
Antioxidants, yet are have not trans fats or cholesterol.
Walnuts, pecans and chestnuts have the highest antioxidant content of the tree nuts, with walnuts delivering more than 20 mmol antioxidants per 3 ounces (100 grams).
[...] 5. Eat your Nuts and Seeds. Most people are low in omega 3 essential fatty acids which have been shown to help increase brain functioning and moods. The brain is after all MOSTY made of fatty acids. A common way to get omega 3’s is with flax seeds and flax oils. Whole seeds and nuts have the benefit of containing protein and therefore have enough tryptophan to help out. You can learn more about the benefits of almonds, and other seeds and how to sprout them at Nuts & Seeds. [...]
Walnuts are high in vitamin E but are thyroid suppressing, limit to 1/2 cup raw, organic walnuts daily.