Nuts and Seeds

Nuts are very healthy and nutritious. In addition to being excellent sources of protein, nuts and seeds have many other benefits such as vitamins, minerals, fibre, and other chemicals that may prevent cancer and heart disease. Although many people are hesitant to eat nuts because they are high in fat, eating nuts can provide a sense of fullness or satisfaction that actually causes you to eat less of other high-calorie, high fat foods. Additionally, nuts are high in essential amino acids and healthy fats, making them an important part of any vegan or vegetarian's diet.

Quick Page Summary: Eating nuts and seeds are a great way to add vitamins, minerals, fibre, and essential fatty acids (like omega 3 and omega 6), to your diet. Some great choices include almonds, cashews, flaxseeds (ground), pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. If you have time, you may want to purchase raw nuts and seeds and soak them in purified water for up to 24 hours; this starts the germination process, which makes them much more nutritious.

Healthy Choices

The world's healthiest nuts and seeds include:

1: Pumpkin and Squash Seeds

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
29.8g 8.5g 1 gram protein per 19.3 calories

Eating the green, hulled, pumpkin seeds (also called pepitas) may promote prostate health, protection for men's bones, anti-inflammatory benefits for those with arthritis, and help lower cholesterol. Pumpkin seeds are a good source of the essential fatty acids, potassium, phosphorous, magnesium, manganese, zinc, iron, and copper, protein, and vitamin K.

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2: Peanuts (Dry Roasted)

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
24.4g 6.9g 1 gram protein per 24.1 calories

Click to see complete nutrition facts.*Peanuts are actually legumes, but are nuts in the culinary sense

3: Pistachios (Dry Roasted)

Protein in 100g 1 oz (49 kernels) (28g) Protein to Calorie Ratio
21g 5.9g 1 gram protein per 27 calories

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4: Almonds

Protein in 100g 1 oz (23 whole kernels) (28g) Protein to Calorie Ratio
21.2g 6g 1 gram protein per 27.3 calories

Almonds are a good source of protein, vitamin E, manganese, magnesium, copper, vitamin B2 (riboflavin), and phosphorus. Almonds are also concentrated in protein; a quarter-cup contains more protein than the typical egg. Although one-quarter cup of almonds contains about 18 grams of fat, most of it (11 grams) is heart-healthy monounsaturated fat. Eating almonds can lower bad cholesterol, reduce the risk of heart disease, provide protection against cardiovascular disease and diabetes, boost energy, and help prevent gallstones. Whole almonds (with skins) provide the most heart-healthy benefits.

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5: Sunflower Seeds (Dry Roasted)

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
19.3g 5.5g 1 gram protein per 28.3 calories

Eating sunflower seeds may help provide anti-inflammatory and cardiovascular benefits, lower cholesterol, and prevent cancer. Sunflower seeds are an excellent source of vitamin E. Sunflower seeds are also an excellent source of linoleic acid (an essential fatty acid), dietary fibre, protein, and minerals such as magnesium and selenium, and are high in cholesterol-lowering phytosterols.

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6: Sesame Seeds (Roasted and Toasted)

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
17g 4.8g 1 gram protein per 33.2 calories

Sesame seeds and tahini are rich in beneficial minerals. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorous, vitamin B1 (thiamin), zinc, dietary fibre, and healthy (monosaturated) fats. They contain powerful antioxidants called lignans, which are also anti-carcinogenic. They also contain phytosterols, which block cholesterol production. Sesame contains one lignan unique to it called sesamin. Eating sesame seeds may help lower cholesterol, provide relief for rheumatoid arthritis, and support vascular and respiratory health. The nutrients of sesame seeds are better absorbed if they are ground or pulverized before consumption.

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7: Flaxseeds

Protein in 100g 1 tbsp, ground (7g) Protein to Calorie Ratio
18.3g 1.3g 1 gram protein per 29.2 calories

Flaxseeds, also known as linseeds, are an excellent source of omega-3 fatty acids. Flaxseeds may provide anti-inflammatory benefits, protect your bones, and protect against heart disease, breast cancer, and diabetes. Eating flaxseeds also lowers blood pressure in men with high cholesterol. Flaxseeds are also rich in fibre and manganese and are a good source of folate, vitamin B6 (pyridoxine), magnesium, phosphorous, and copper, and lignan phytonutrients. You'll need to grind them up first (or purchase ground flaxseed) to gain the most nutritional benefits.

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8: Chia Seeds

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
16.5g 4.7g 1 gram protein per 29.5 calories

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9: Cashews (Dry Roasted)

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
15.3g 4.3g 1 gram protein per 37.5 calories

Cashews are high in antioxidants and have a lower fat content than most other nuts; additionally, 75 percent of their fat is unsaturated fatty acids. Cashews are also a good source of monounsaturated fats, copper, and a good source of magnesium and phosphorous. Eating cashews promotes good cardiovascular health, even in individuals with diabetes.

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10: Walnuts

Protein in 100g 1 oz (14 halves) (28g) Protein to Calorie Ratio
15.2g 4.3g 1 gram protein per 43 calories

Walnuts are an excellent source of omega-3 essential fatty acids. Walnuts are also a good source of manganese, and copper. Walnuts are also an important source of healthy (monounsaturated) fats. Eating walnuts may benefit your cardiovascular system, improve cholesterol in individuals with type 2 diabetes, help brain functions, protect bone health, and help prevent gallstones. Walnuts also have bio-available melatonin, which helps regulate sleep. A new study published in the Journal of the American College of Cardiology (Oct. 17, 2006) found that eating walnuts after a meal high in unhealthy fats can reduce the damaging effects of such fats on blood vessels. Walnuts also contain l-arginine, which is an essential amino acid that the body uses to produce nitric oxide, necessary for keeping blood vessels flexible.

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11: Hazelnuts (Filberts) (Dry Roasted)

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
15g 4.3g 1 gram protein per 43.1 calories

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12: Pine Nuts

Protein in 100g 1 oz (167 kernels) (28g) Protein to Calorie Ratio
13.7g 3.9g 1 gram protein per 49.1 calories

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13: Chestnuts (Roasted)

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
4.5g 1.3g 1 gram protein per 53.1 calories

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14: Pecans

Protein in 100g 1 oz (19 halves) (28g) Protein to Calorie Ratio
9.2g 2.6g 1 gram protein per 75.1 calories

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15: Macadamia Nuts

Protein in 100g 1 oz (10-12 kernels) (28g) Protein to Calorie Ratio
7.9g 2.2g 1 gram protein per 90.9 calories

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16: Dried Coconut

Protein in 100g 1 oz (28g) Protein to Calorie Ratio
6.9g 2g 1 gram protein per 95.7 calories

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Extended List of Protein Rich Nuts and Seeds

Lotus Seeds (Dried) 15.4g per 100 gram serving 4.4g per ounce (28 grams) 1g protein per 21.6 calories
Nuts butternuts dried 24.9g per 100 gram serving 7.1g per ounce (28 grams) 1g protein per 24.6 calories
Black Walnuts (Dried) 24.1g per 100 gram serving 6.8g per ounce (28 grams) 1g protein per 25.7 calories
Coconut water (liquid from coconuts) 0.7g per 100 gram serving 1.7g per ounce (28 grams) 1g protein per 27.1 calories
Breadfruit seeds (boiled) 5.3g per 100 gram serving 1.5g per ounce (28 grams) 1g protein per 31.7 calories
Safflower Seeds (Dried) 16.2g per 100 gram serving 4.6g per ounce (28 grams) 1g protein per 31.9 calories
Ginko Nuts (Dried) 10.4g per 100 gram serving 2.9g per ounce (28 grams) 1g protein per 33.5 calories
Hickorynuts (Dried) 12.7g per 100 gram serving 3.6g per ounce (28 grams) 1g protein per 51.7 calories
Pilinuts (Dried) 10.8g per 100 gram serving 3.1g per ounce (28 grams) 1g protein per 66.6 calories
Acorns (Dried) 8.1g per 100 gram serving 2.3g per ounce (28 grams) 1g protein per 62.8 calories
Beechnuts (Dried) 6.2g per 100 gram serving 1.8g per ounce (28 grams) 1g protein per 92.9 calories

Source: https://www.healthaliciousness.com/articles/high-protein-nuts.php

*According to the George Mateljan Foundation. See the "World's Healthiest Foods" web site for more information.

To Soak or Not to Soak...

Although eating nuts and seeds, even when roasted, can be very healthy, it may be beneficial to purchase your nuts and seeds raw and then soak them in clean water for a few hours before eating them. Soaking raw nuts and seeds stimulates the process of germination, which increases the vitamin C, B, and carotenes (pre-vitamin A) content. It may also neutralize phytic acid, a substance present in the bran of all grains and seeds that can inhibit some absorption of calcium, magnesium, iron, copper, and zinc. Raw nuts and seeds also contain enzyme inhibitors that are neutralized by germination.

If you choose to soak your nuts and seeds, please follow these general guidelines:

  1. Getting ready: Use raw, preferably organic, nuts and seeds. Make enough for three days only. Use a glass or stainless steel bowl or jar (plastics may contain toxins). Rinse your nuts or seeds (purified or distilled water is generally preferred).
  2. Soak them: Place your nuts and seeds in in the bowl or jar and then cover it with something breathable, like a kitchen towel. Let them soak according to the following schedule (all times approximate).
    • Almonds, germination time 8 – 12 hours at room temperature
    • Cashews, whole, germination time 2 – 2 1/2 hours at room temperature
    • Sesame seeds, germination time 8 hours at room temperature
    • Sunflower seeds, germination time 2 hours at room temperature
    • Walnuts, germination time 4 hours at room temperature
    • All other nuts, germination time 6-24 hours at room temperature

Over the course of the soaking, drain and rinse the nuts or seeds two (2) or three (3) times.   Each time you do this, make sure you rinse them until the water drains clear. This is especially important with nuts and seeds that soak for longer amounts of time.

  1. Afterwards: After you've soaked them, you may want to do a final rinse with grapefruit seed extract or organic apple cider vinegar, as these will clean them of bacteria without being absorbed. You now have germinated nuts and seeds! You're ready to eat them. You can store the leftovers in the refrigerator for up to three (3) days.

If the idea of soaking your nuts and seeds seems too time-consuming an endeavour for you, don't worry—many nutrients cannot be heated out of foods, like protein, vitamin E, and fibre, which are found in ample quantities inside nuts and seeds of all kinds, both cooked and uncooked.

How to use Nuts and Seeds

The best way to use seeds is to incorporate them into your salads, whole grain breads (if permitted by your DBM Physician) and of course in your breakfast oats as well as smoothies.  The ULTIMATE to use seeds is through sprouting. 

See Sprouts on this website  (anthony put a link to sprouts)

Another way to ensure you take advantage of all the nutrients available in nuts, is through the use of NUT BUTTERS.  Use nut butters as part of a snack with slices of apples/celery during the day.

Follow this Open Source Link to see how to make Almond Nut Butter:  https://youtu.be/S0auQcSeEwM

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