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Many people make mistakes when adding nuts and seeds to their diet. Recognizing these pitfalls and more helps ensure nuts and seeds contribute to a healthy, balanced diet. Many people mistakenly believe that all nuts and seeds are excellent sources of omega-3 fatty acids. In reality, only a few provide significant amounts, and the specific type of omega-3 matters………Continue reading…
By: Lana Barhum
Source: Very Well Health
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Critics:
Nuts contain the diverse nutrients that are needed for the growth of a new plant. Composition varies, but they tend to have a low water and carbohydrate content, with high levels of fats, protein, dietary minerals, and vitamins. The digestibility of the nut protein is approximately 90% and is slightly lower than that of meat and fish, but may be improved by chewing thoroughly. The fats in nuts are largely unsaturated and nuts are a source of essential omega-3 fatty acids.
Most seeds come from fruits that naturally free themselves from the shell, but this is not the case in nuts such as hazelnuts, chestnuts, and acorns, which have hard shell walls and originate from a compound ovary. The general and original use of the term is less restrictive, and many nuts (in the culinary sense), such as almonds, pistachios, and Brazil nuts, are not ‘nuts’ in a botanical sense. Common use of the term ‘nut’ often refers to any hard-walled, edible kernel. Nuts are an energy-dense and nutrient-rich food source.
As part of a healthy human diet, long-term consumption of diverse nutrients in nuts may contribute to a lower risk of cardiovascular diseases, reduced levels of blood cholesterol, and lower all-cause mortality. For vegetarians and vegans, nuts provide many of the essential nutrients which may be in short supply in other plant foods. Nuts supply nutrients for humans and wildlife. Because nuts generally have a high oil content, they are a significant energy source.
Many seeds are edible by humans and used in cooking, eaten raw, sprouted, or roasted as a snack food, ground to make nut butters, or pressed for oil that is used in cooking and cosmetics. Regular nut consumption of more than 5 ounces (140 g) per week may benefit weight control and contribute to lowering body weight in humans.
Nuts are the source of energy and nutrients for the new plant. They contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats including linoleic acid, and linolenic acid, vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B2, folate, fiber, and essential minerals, such as magnesium, phosphorus, potassium, copper, and selenium.
Nuts are under preliminary research to assess whether their consumption is associated with lower risk for some diseases, such as cardiovascular diseases and cancer. A 2014 review indicated that consuming one or more servings of nuts or peanut butter per day was associated with lower risk of ischemic heart disease, overall cardiovascular disease, stroke in women, and all-cause mortality. A 2022 umbrella review confirmed these findings and found a 22% reduction in all-cause mortality.
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