Vitality Plus | Nuts and Seeds

[appears in the Oxford Review June 8, 2012]
Considering that most North Americans are grossly undernourished when it comes to Omega-3 Essential Fatty Acids (EFAs) it should come as no surprise that flaxseed have become a staple in many homes. I want to highlight flax and three other plant-based sources of omega-3 because they are so important to your long-term vitality.

Flax
This amazing little seed has been used as a food source in the Middle East for thousands of years. You can purchase it in almost any grocery and health food store. It has a very pleasant nutty flavour and can be added to almost all breakfast cereals and plain yogurt.

The key to getting the most out of your flax is to make sure you grind/mill it. A coffee grinder works best. Using the ground flax as soon as possible is best as this limits oxidation.

Flax is loaded in the omega-3 called alpha-linolenic acid (ALA) and has been shown to help with anxiety, stress and cortisol levels in human studies. Flax also comes loaded with protein, fibre, and lignans. It also contains some amazing natural phenolic glucosides, which have been shown to combat arteriosclerosis and diabetes.

Chia
This seed became a cornerstone nutrition staple for the vast Aztec empire. It was used by the Aztecs to sustain them on long and arduous hunting and trading expeditions and in battle. Runners would relay messages throughout their immense kingdom relying only on chia for nourishment.

If you remember those commercial on TV for the Chia Pet then you have heard of chia before. Only this time you aren’t growing a plant you are nourishing yourself.
[find it here]

Eating chia will provide you with the following nutrients:

100 grams of Chia provides (and is equivalent to eating):

Omega-3’s (20g) = 1 ¾ lbs of Atlantic Salmon
Vegetable Protein ( 21g) = 1 cup Kidney Beans
Calcium (770mg) = 2 ½ cups of Whole Milk
Fiber (35g) = 1 ¾ cups of All-BranTM
Potassium (660mg) = 1 ¼ large Bananas
Magnesium (380mg) = 10 stalks of Broccoli
Folate (82.2mcg) = 2 oz of Asparagus
Iron (7.9mg) = 10 oz of Spinach
Vitamin C (540mg) = 7 medium Oranges

Chia contains so much more than Omega-3 is it worth a try. Also remember that Chia has the most fibre of any food including wheat bran. Frankly it has amazing bang for your buck.

Walnuts
I remember cracking open walnuts each Christmas when we would get a big bag of mixed nuts. I always found the shape of walnuts so interesting compared to other nuts and recently realized their shape and that of a brain are similar. That isn’t just an idle comparison either as it turns out that walnuts are amazing for your brain health.

It a number of studies walnuts have been found to increase cognitive and motor function. Besides brain health they have been found to help the vascular system as well by decreasing endothelial dysfunction due to inflammation, and also to increase fat oxidation. Increasing fat oxidation means that walnuts help you lose weight.

Walnuts contain the most omega-3 compared to other nuts. They also contain an amazing about of protein as well.

Purslane
A green mucilaginous plant that goes wild here in Ontario,purslane is the forgotten omega-3 salad green. In North America most people consider purslane a weed. However, in Europe, the Middle East, Asia, and Mexico this plant powerhouse is considered a valuable food and is used extensively. The stem, leaves and flower buds are all edible. Due to its mucilaginous nature purslane can be eaten raw, sautéed, and is also suitable for soups and stews.

Purslane contains more omega-3 than any other leafy green vegetable at about 300-400mg per 100 grams. Some of the omega-3 found in purslane is of the EPA (eicosapentaenoic acid) variety. Actually, purslane has an extraordinary amount of EPA which is usually only found in fish oil.

You won’t find purslane at many grocers. You will have to grown some yourself. In fact, you might have some growing in your house right now and not even know it. My sister, (who just completed her first half marathon – I am so proud of her), has some growing in her kitchen at this very moment. Time to add some to your salad Alison!

[as seen in the Oxford Review November 11, 2011] Nuts are one of the most nutritious whole foods out there. Like nuts, seeds are a vital part of our diet. They are high in fiber, vitamin E and are an excellent source of healthy monounsaturated fats. All these thing can help keep our heart healthy and our body disease free. But wait there is more! Healthy seeds are also great sources of protein, minerals, zinc and other life-enhancing nutrients. Numerous studies have shown that different types of seeds and nuts can actually prevent weight gain, the development of heart disease and the accumulation of LDL cholesterol. Wow! If you are going to add seeds to your diet, I would recommend that you eat only organic seeds, in their raw state. I personally try to avoid irradiated or roasted seeds, and stick with raw seeds. Here is my list of the five healthiest seeds you should add to your diet: 1. Hemp Hearts (seeds)

Hemp seeds are truly a superfood, as they are packed with an impressive list of nutritional attributes. Perfectly balanced with a three to one omega-6 to omega-3 oil ratio, they are also an excellent source of gamma linoleic and stearidonic acid. Containing 10 essential amino acids, hemp seeds are composed of over thirty percent pure protein, making them an excellent daily protein source. They are also composed of 40 percent fiber, the highest amount of any grain on earth! Also containing disease-fighting phytosterols, studies show that hemp seeds may prevent heart disease, many forms of cancer, as well as inflammation-based diseases such as Alzheimer’s and Parkinson’s. 2. Sunflower Seeds The perfect phytochemical-rich seed for those of us looking to lose weight, as they promote healthy digestion and increase fiber intake. Sunflower seeds are also extremely rich in folate, a very important nutrient for women. They are packed full of good fats, antioxidant-rich Vitamin E, selenium and copper, all crucial elements in preventing heart disease, cancer, and other forms of troublesome cellular damage. 3. Sesame Seeds Traditional societies have touted the positive benefits of this seed for thousands of years. Sesame seeds are very high in calcium, magnesium, zinc, fiber, iron, B1 and phosphorus, sesame seeds are unique in their chemical structure. Possessing important cholesterol-fighting fibers known as lignans, studies show that these seeds can lower blood pressure, as well as protect the liver from damage. Sesame seeds also may help prevent Arthritis, asthma, migraine headaches, menopause, osteoporosis and PMS.

4. Pumpkin Seeds Some scientific studies have shown that the components of pumpkin seeds may stop the triggering of cancerous behavior in male prostate cells. Pumpkin seeds are high in a form of antioxidant known as carotenoids, a special plant derivative that enhances immune activity and disease fighting capacities. These seeds are also high in omega-3 fatty acids and zinc, two important nutrients that may play a role in warding off inflammation, arthritis and osteoporosis. Finally, pumpkin seed are high in phytosterols, plant components that aid in keeping stable levels of cholesterol, enhanced immune response, as well as cancer-fighting attributes 5. Chia seeds Yes, just like the seeds you used for sprouting your Chia pet, these seeds are from the mint family. Extremely tiny, yet extremely potent, these small seeds are packed full of fiber, protein, nutrient oils, various antioxidants and even calcium. Studies show that chia seeds stabilize the blood sugar, lower our risks for cardiovascular disease, as well as increase weight loss. These amazing little seeds are an excellent source of high-quality fats, as they are made up of a whopping 34% pure omega-3 oils. The Benefits of Eating Seeds I personally love to eat raw seeds and nuts. I eat them on a daily basis and they give me more natural energy than any other food. They’re great if you want a quick and healthy snack during the day.Read More →

Category Archives: Nuts and Seeds

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