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Nutrition in a Nutshell
by Don Buscher, MS
Don is a freelance food and health writer based in Asheville, NC. He also analyses recipes for Delicious Magazine.
Although nuts are a staple for many cultures, most North Americans consider nuts to be a nutritional no-no—too much fat and too many calories. Consequently, most nut consumption is limited to an occasional snack or dessert.
While there is no denying that nuts and seeds are high in fat, recent research as shown that they are far more than a tasty snack. Not only are most of their fats the heart-healthy unsaturated types, they are chock-full of vitamins, minerals, fiber and phytochemicals—those little plant chemicals that help protect your body against disease.
Storehouse of nutrients
Nuts are the seeds of trees, while the foods we call seeds grow on flower and vegetable plants. It should be no surprise that these little gifts from nature are loaded with beneficial nutrients. Nuts supply 1 to 7 grams of protein per ounce, and are a rich source of vitamins E, B-6, folic acid, and niacin, and minerals calcium, magnesium, iron, potassium, selenium and zinc.
Almonds, hazelnuts, Brazil nuts, and sesame seeds provide the most calcium; pumpkin seeds, cashews, pecans, and almonds top the list in zinc; and sesame seeds, pine nuts and pistachios are the best sources of iron. Ounce for ounce, sesame seeds contain almost three times as much iron as beef liver. Although the form of iron—nonheme—in plant foods is not as well utilized by the body as the heme form of iron in animal foods, eating foods high in vitamin C along with iron-rich plant foods increases iron absorption three to seven fold.
What's more, nuts contain antioxidants—compounds that reduce the activity of cell-damaging free radicals. The two most noted are flavonoids and lignans. Flavonoids help protect cells and organs from damage caused by free radicals, and lignans, a type of phytoestrogen, may protect against breast, colon and prostate cancer. Animal studies have found that flaxseed, one of the richest dietary sources of lignans, can reduce tumors. It is thought that lignans also help reduce cholesterol levels.
The good fats
While fats should be eaten in moderation, there are two types of fatty acids—omega-6 linoleic acid (LA) and omega-3 alpha-linolenic acid (LNA)—that your body cannot manufacture and therefore must come from diet. They are called essential fatty acids (EFAs), meaning they are essential for life. EFAs are used to make hormones, build cell membranes, and help control blood pressure.
As you might have guessed, nuts and seeds are an excellent source of essential fatty acids, as well as the heart-protecting monounsaturated fats. Sunflower seeds, walnuts, and sesame seeds are good sources of LA; flaxseed, pumpkin seeds, and walnuts are high in LNA; filberts, macadamias, pistachios, almonds, pecans, cashews, and peanuts are rich in monounsaturated fats. (See accompanying chart).
Most Americans consume plenty of omega-6 fatty acids, mostly from refined commercial vegetable oils; however, few people get adequate amounts of omega-3 fatty acids. Americans, on average, only eat 1 gram of omega-3 fat for every 20 to 30 grams of omega-6 fat. A ratio of 1 gram of omega-3 for every 4 grams of omega-6 is recommended for a healthy heart and reduced risk of cancer. Keith Block, MD, medical director of the Institute for Integrative Cancer Care in Evanston, Illinois says, "Improving omega-3 to omega-6 fatty ratios can bolster NK (natural killer) cell activity, potentially increasing the body's ability to fight cancer."
Frequent nut consumption actually lowers total and LDL ("bad") cholesterol levels, and helps protect against heart disease. In a 10-year study of 86,000 women, those who ate at least five ounces of nuts a week were 35% less likely to suffer heart disease than those who ate very few or no nuts (British Medical Journal, 317:1341-1345, 1998).
Other studies, including the Physicians' Health Study of over 22,000 men, had similar results. Those who ate the most nuts had a significantly lower risk of dying of heart disease. Researchers credited nuts' omega-3 alpha-linolenic acid with much of that benefit. (Curr Atheroscler Rep, Nov,1(3):204-209, 1999).
The omega-3s are also credited with helping lower inflammation associated with arthritis, enhancing brain function, lowering blood pressure and improving dry skin conditions. Dry skin is usually the first sign of an EFA deficiency. A more severe deficiency can result in hormonal imbalance, vision loss, heart disease and mental impairment.
To incorporate more nuts into your diet without adding more calories, use nuts in place of some of the vegetable oils and high fat animal products in your cooking. While many people fear that eating fats will make them gain weight, Udo Erasmus, PhD, author of Fats That Heal Fats That Kill argues that eating the right kinds of fat is less likely to make you fat "because the essential fats boost the metabolism." Moreover, you'll be getting the nutrients and fats in nuts that benefit your health.
Cooking with nuts
The great thing about nuts is that they are extremely versatile. Nuts can be chopped and added to almost any type of entree, side dish, or dessert; they can be pureed into a smooth butter and used like peanut butter or added to sauces; and they can blended with water to make delicious milk-like beverages. Nuts add crunch and protein along with a distinctively delicious nutty flavor that can turn a simple dish into something elegant enough for the finest company.
The rich flavor of nuts can be intensified by roasting, toasting or blanching before tossing them in with other foods. You'll save money and possibly calories by roasting your own nuts. Although you can find some nuts that have been dry-roasted, many commercial roasted nuts are actually deep-fried in oil.
Roasting or Toasting nuts
Roasting nuts at home is easy. Simply spread nuts onto a baking sheet in a single layer and bake at 350˚F for 5 to 10 minutes, or until lightly browned. Bake nuts in the shell 15 to 20 minutes. To toast nuts, place them in a skillet and cook on low heat for 2 to 3 minutes. Toasting is preferred when you only need a few nuts.
Making nut milk
Nuts, particularly cashews, blanched almonds, and sunflower seeds make a nice milk-like beverage. Finely grind 1 cup nuts or seeds in a blender, and then add 2 cups water and blend until creamy. You can add some sweetener and vanilla if desired. Strain the nut-milk and discard the pulp.
Blanching almonds
Almonds need to be blanched before grinding them into a beverage. You can purchase blanched almonds or blanch them at home by simmering them in water until their brown skins are loose enough that they can be removed by pressing the nut between your thumb and index finger.
Making nut butters
Most varieties of nuts and seeds can easily be ground into butter-like pastes because of their high oil content. Almond, cashew, sesame seed (also called tahini) and sunflower seed butters are the most popular. You can purchase them at health food stores or make your own simply by pureeing the nuts or seeds in a food processor or blender until creamy.
Tips for adding more nuts into your diet.
1. Grind one tablespoon of flaxseeds in a coffee grinder each morning and add to oatmeal or other cereals. Ground flaxseeds can also be added to pancake, quick bread or muffin batters. However, you will need to eat these goodies right away because the oil in flaxseed goes rancid quickly once it's heated. Flaxseeds are a hard, shiny little seed that will pass through the body undigested unless ground into a meal. A coffee grinder dedicated to nuts and seeds will quicken the process.
2. Mix pumpkin or sunflower seeds into a grain casserole or grain-based stuffing for vegetables. Almonds, walnuts and chestnuts make a tasty addition to bread stuffing.
3. Liven up a rice pilaf, or pasta dish with a few chopped nuts.
4. Garnish a bowl of soup or a green salad with nuts instead of croutons. Before mixing nuts into a soup or a moist salad such as Waldorf salad, toast them to prevent them from getting soft.
5. Make a delicious nut sauce by grinding a few pumpkin seeds and walnuts, or nuts of choice, in a coffee grinder. Mix the ground nuts with water, tamari, and seasonings and pour over steamed greens or other vegetables (see recipe).
6. Toss cooked Szechwan noodles with a little sesame butter (tahini) or peanut butter, soy sauce, sesame oil, water, chopped scallions, and fresh cilantro. Add some steamed vegetables if desired.
7. Make your own snack mix by toasting some cashews, pumpkin seeds, peanuts, and Chex cereal. Then add pretzels and dried fruit.
8. For a quick snack or dessert, sprinkle chopped nuts over yogurt, cottage cheese, applesauce or ice cream.
9. Drizzle almond or cashew butter over frozen yogurt or ice cream. Nut butters also make a delicious dip for bananas or sliced apples.
10. Toss some boiled chestnuts and Brussels sprouts or other vegetable together to make a delicious vegetable dish. Boiled chestnuts are very low in fat and have a texture similar to potatoes. For a rich-tasting pudding-like dessert, puree boiled chestnuts with a little sugar and vanilla. This dessert is often served with whipped cream in France.
11. The use of nuts in desserts is practically unlimited. They can be mixed with sugar, cinnamon and raisins to make fillings for baked apples or pears; sprinkled over fruit crisps, frostings, mousses or most any dessert with a whipped topping; or stirred into cookie, cake, brownie and muffin batters. To keep whole nuts from sinking to the bottom of a batter, shake them with a little flour in a plastic bag.
Storing nuts
Nuts and seeds can easily become rancid because of their high oil content. Heat, humidity, and light quicken spoilage, so it's best to refrigerate shelled nuts and seeds. Refrigeration is most crucial for nuts that have been roasted, chopped or ground as these processes hasten spoilage. Ground flaxseed spoils more quickly than other ground nuts and should be refrigerated in an opaque container and used within 30 days. If flaxseed smells like linseed oil, it is rancid. Nuts and seeds can be frozen for longer storage—up to a year. Whole nuts in the shell will stay fresh for several months if stored in a cool, dry place.
Calories, Protein & Fat in 1 Ounce of Nuts or Seeds
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Shelled Nuts & Seeds
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Calories
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Protein
(grams)
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Total fat
(grams)
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Saturated
fat
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Mono-unsaturate d fat
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Poly-unsaturate d omega-6s
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Poly-unsaturate d
omega-3s
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Almonds
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167
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5.7
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14.8
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10%
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65%
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21%
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0%
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Brazil nuts
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186
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4.1
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18.8
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24%
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35%
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36%
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0%
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Cashews, dry-roasted
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163
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4.4
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13.2
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20%
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59%
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17%
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0%
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Chestnuts, European
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70
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0.9
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0.6
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19%
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35%
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40%
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0%
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Coconuts, raw
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101
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0.9
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9.5
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89%
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4%
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2%
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0%
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Filberts/Hazelnuts
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179
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3.7
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17.8
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7%
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79%
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10%
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0%
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Flax seeds
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113
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3.8
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8.5
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9%
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19%
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14%
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58%
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Macadamias
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199
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2.4
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20.9
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15%
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79%
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2%
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0%
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Peanuts, dry-roasted*
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169
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7.3
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13.9
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17%
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50%
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32%
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0%
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Pecans
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190
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2.2
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19.2
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8%
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63%
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25%
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0%
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Pine nuts/Pignoli
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146
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6.8
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14.4
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15%
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38%
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42%
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0%
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Pine nuts/Pinons
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162
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3.3
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17.3
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15%
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38%
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42%
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0%
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Pistachios
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164
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5.8
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13.7
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13%
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68%
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15%
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0%
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Pumpkins seeds
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148
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9.4
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12.0
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19%
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32%
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34-49%
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0-15%
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Sesame seeds
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162
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5.1
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14.0
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14%
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38%
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44%
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0%
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Sunflower seeds
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163
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6.5
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14.1
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11%
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19%
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66%
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0%
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Walnuts, black
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172
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6.9
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16.1
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6%
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23 %
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61%
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5%
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Walnuts, English
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182
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4.1
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17.6
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9%
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23%
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58%
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5%
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|
|
|
|
|
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Nut & seed butters
1 ounce (slightly less than 2 tablespoons)
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|
|
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Almond butter
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180
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4.3
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16.8
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9%
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65%
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21%
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0%
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Cashew butter
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167
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5.0
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14.0
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20%
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59%
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17%
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0%
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Peanut butter
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167
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7.0
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14.2
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19%
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47%
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29%
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0%
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Sesame butter (Tahini)
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172
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5.0
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16.0
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14%
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38%
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44%
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0%
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*Peanuts are actually a legume not a nut. Thus, they are a bit higher in protein than most nuts.
Source: USDA's Handbook 8.
Don Buscher, MS is a freelance food and health writer based in Asheville, NC. He also analyses recipes for Delicious Magazine.
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