Time for a little nutrition Satsang with Dr. Mark Hyman!
The Science of Nuts and Seeds
Basically, a nut is an edible fruit seed contained in a hard shell. There are lots of similarities between nuts and other seeds, the main one being that both are full of energy- specifically polyunsaturated, monounsaturated, and omega-3 fats- which are necessary for the growth of a new fruit. That has always been held against them. But the calories or fat in nuts don't contribute to obesity, diabetes, or poor health like those in sugars do. They don't even make us fatter- in fact, studies show the opposite is true. Nuts are good sources of healthy, anti-inflammatory polyunsaturated fats. Furthermore, nuts and seeds contain antioxidants and minerals like zin and magnesium in abundance. THey're good for weight loss (especially dangerous belly fat), they're good for arterial health and blood pressure, they lower the risk of heart disease and cancer, they prevent type 2 diabetes, and they may even keep you alive longer.
Which Nuts Should I Eat For What?
Almonds- Almonds lower bad cholesterol and the rise of heart disease; the magnesium they contain lessens the chance of sudden heart attack; they help prevent diabetes by stabilizing blood sugar, and they deliver minerals like copper and manganese, along with antioxidants such as vitamin E.
Walnuts- Walnuts are good for everything from bone health to cancer prevention to blood sugar control, but the main benefit is to our arterial function. They also contain a good dose of omega-3 fats(ALA, or alpha-linoleic acid).
Pecans- Pecans are high in minerals (especially manganese and copper) are are as powerful as walnuts when it comes to cancer-fighting antioxidants. They've also been associated with favorable cholesterol and triglyceride levels.
Brazil nuts- Brazil nuts are valued mostly for their high levels of selenium, a mineral that's important for our metabolism, digestive health, thyroid function, detoxification, and protection against arthritis. Just two Brazil nuts a day is all it takes, and they're proven to improve cholesterol and cardiovascular health, too.
Hazelnuts- Like walnuts, hazelnuts are good for endothelial function and keep bad cholesterol from oxidizing. Their total antioxidant capacity is more than double that of almonds.
Pistachios- Arginine is an amino acid found in meath, fish, shellfish, seeds, and abundantly in pistachios. It produces nitric oxide in the body, which improves arterial function and blood flow. In fact, men who ate three to four handfuls a day for three weeks had better penile blood flow and harder erections- a side effect no one complains about.
Macadamias- Unlike most nuts, macadamias contain the same monounsaturated fats as olive oil and can improve overall cholesterol.
Geek Alert: A Little More Science About Nuts and Seeds
Lectins are proteins present in all plants. They keep them healthy and protect them from predators. But when you eat them in high amounts, they can damage the lining of your intestine and even contribute to leaky gut. The phytates in nuts and seeds may be beneficial, but they have also been shown to disrupt the body's ability to absorb the iron(and potentially other nutrients) in food. Thankfully this is a problem that can be fairly easily overcome. Soaking and cooking reduce the concentrations of these compounds substantially. So, I recommend soaking your raw nuts or seeds in a bowl of warm water overnight. Problem solved. You can also buy sprouted nuts. And in the context of overall benefits of nuts and seeds, the lectins are a minor issue that I wouldn't worry about.
