Explainer | Why seeds and nuts are good for us, how to eat them, and 5 of the best for weight loss, heart health and more, according to an expert
- Nuts and seeds are thought to cause weight gain but the opposite is true, says nutritionist Sandra Carvajal, who explains how they lower cholesterol
- We look at why, from peanuts to chia seeds, the protein-rich snacks are best eaten raw, how many to eat, and five of the healthiest to incorporate in your diet
Are you nutty about nuts? Do you know the difference between a nut and a seed? Are all nuts equal? Increasingly we hear how good nuts and seeds are for us, and are urged to add them to salads, smoothies and breakfast cereals. But why?
For starters, a seed is just that: a seed – the start of a plant. Inside seeds is endosperm, a rich source of nutrients for what will be the emergent plant.
But not all nuts are true nuts: Brazil nuts, almonds and cashews are the seeds of fruits.
Whether a seed, fruit or legume, all these delicious treats are good for us. Hong Kong-based holistic nutritionist Sandra Carvajal gives several reasons why:
-
Nuts are nutrient dense foods that help us feel fuller for longer.
-
They are rich in minerals that are essential for our bodily functions.
-
They are an excellent source of healthy fats (mono- and polyunsaturated fats) which makes them good for heart health and an aid to lowering cholesterol.
-
They are high in antioxidants that help fight inflammation.
-
A handful of nuts or seeds can deliver a powerful punch, with high amounts of protein, fibre, vitamins, calcium and omega-3 oils.
Carvajal says that while nuts and seeds have similar macronutrient content (protein, carbohydrate and fat), they differ in micronutrient content (minerals and vitamins).
This is why she recommends mixing nuts and seeds in a jar so that every handful offers a range of nutrients and benefits.
While nuts are high in calories, it is a misconception that they contribute to weight gain, Carvajal says, as long as they are eaten in the right amounts and in the right way.
In fact, raw nuts, especially peanuts, can contribute to weight loss, Carvajal says, as well as to heart health.
The optimum amount of nuts and/or seeds to eat a day is about 30 grams, which is that contained in the average handful.
To turn a healthy raw nut into something ultra processed is simple: cover it in chocolate, yogurt, salt or honey.
So how should we eat nuts and seeds? The best way is raw, either whole or in nut or seed butter. You can also soak them and roast them (without oil is healthier) to enhance their flavour.
Carvajal enjoys her favourite nuts, cashews, in another way.
“Cashews make yummy nut milk, and you can use the leftover pulp to make soft cheese.”
Can’t go? How to prevent or relieve constipation, and when it’s an emergency
She also loves flax seeds, which are rich in healthy fats and fibre – a great combination for healthy digestion.
She always has a nut butter on the go in her fridge. A recent discovery for her was pumpkin nut butter.
Yet another way to enjoy nuts is in pesto sauces – just use different greens and different nuts, from basil and pine nuts, to change it up.
Five of the healthiest nuts and seeds
1. Hemp seeds
Three tablespoons of hemp seeds yields nine grams of plant protein, and more than 25 per cent of their total calories comes from top-quality protein – which is much more than chia and flaxseed.
Hemp seeds are also 30 per cent fat – but the good kinds: essential omega-3 and omega-6.
2. Pumpkin seeds
Pumpkin seeds contain eight grams of protein per ounce (one ounce equals around 28 grams) and are high in magnesium and tryptophan, so they may promote better sleep.
They also have excellent anti-inflammatory properties.
One study showed that pumpkin seed oil reduced inflammation in rats with arthritis without the side effects of anti-inflammatory drugs.
3. Peanuts
They also contain phytosterols, which help block the absorption of cholesterol.
4. Almonds
A small handful of almonds contains around 160 calories, around 6 grams of carbohydrates, and around 3.5 grams of fibre.
The powerful antioxidants in almonds are concentrated in their skin, so eat them with the skin on and not blanched.
5. Sunflower seeds
Sunflower seeds are harvested from the head of the sunflower – a single sunflower can yield as many as 2,000 seeds.
They’re full of nutrients including zinc, vitamin E and folate, which is especially important for expectant mothers as it helps prevent spina bifida and other illnesses developing in unborn babies.
Sunflower seeds contain almost no sodium, unless they’re commercially packaged as a snack, in which case a small amount can deliver 70 per cent of your daily sodium allowance.
Always beware of the added extras when buying nuts and seeds, and remember they’re a perfect, powerful snack all on their own.