I got an email from a couple during the week. The email was all about nuts and seeds and the confusion that surrounds them. Are they healthy, are they fatty?
This is an issue that I have been dealing with for just over ten years now. I hope the below can help clear up the debate around nuts and seeds as they are a very healthy and nutritious food source.
Nuts and seeds are some of the most nutrient dense and delicious foods on earth. They are an important part of fertility nutrition, pregnancy nutrition and beyond because they supply the body with ample fibre, protein, minerals and essential fatty acids.
When we are discussing nuts and seeds, I think it is important to remember that they are the seed for new plant life – thus they are packed full of the essentials to make that plant grow and flourish. They are a good source of protein that can be used to balance blood sugar. They are very high in Omega 3 (a good fat, unlike unhealthy saturated fats) and essential minerals like Zinc and vitamins like Vitamin E – to name but a few benefits.
Below is an example of their protein quality:
- Peanuts (1 oz./ 28g) 6.7 g
- Sunflower seeds (1 oz./ 28g) 6 g
- Flax Seeds (1 oz./ 28g) 6 g
- Almonds (1/4 cup) 6 g
- Sesame seeds (1 oz./ 28g) 5 g
- Walnuts (1 oz./ 28g) 4 g
Omega 3. There has been a lot of debate around food labelling, calories on menus etc. One thing that I would love to see, which is freely available information, is to get the fat content on foods broken down into good fat and bad fat. I have written an article on fats – the ones to eat and the ones to avoid – so I won’t go into much too much detail.
However, it must be stated that all fats are not equal and Omega 3 has been shown to improve fertility, reduce weight, improve cells etc. We are, as a nation, deficient in Omega 3 and this should not be overlooked by anyone trying to conceive. It is the bad, saturated and trans fats that cause the health problems associated with fat. These fats with clog arteries, cause weight gain, increase blood pressure etc.
When we look at 100grams of Walnuts
The best nuts and seeds for omega 3 are:
- Walnuts – 1/4 cup = 2,270mg
- Flax seeds – 2 Tbs = 3,510mg
- Hemp seeds – 3 Tbs = 3,000mg
- Chia seeds – 1Tbs = 2,300mg
Nutrient dense foods. This is a new enough concept that has been making its way around over the past few years and it is a very interesting and simple concept. If you can imagine a rice krispie and a nut (a similar sized nut if you will). As the nut is solid it will contain more nutrition than the krispie.
The food we eat is supposed to provide nutrients to the body. Eating nutrient dense foods can increase your nutrient intake from your diet, especially if we are watching our weight etc. It is worth a google to find a list of nutrient dense foods and incorporating them into your diet.
A few hints and tips:
- Be careful of allergens……
- Just make sure they are fresh nuts, not roasted and salted. Ideally, if you can get organic nuts these will be better for the body – less toxins
- Grinding seeds and nuts in a juicer or blender makes the nutrients within easier to absorb. A great way to increase your intake of seeds and nuts is to add the powders to your foods, breakfast, soups, salads, smoothies etc.
- If nuts and seeds have a rancid taste – this is the good oils going bad – they might have spoiled a bit so I would return them. I also keep my nuts and seeds in airtight jars in my fridge, this stops/ reduces the spoiling process.
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