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Caution: Due to the severe imbalance epidemic of omega 3 to omega 6 essential fatty acids, the
most recommended seeds for moderate consumption are flax seeds and chia seeds which are both
excellent sources of omega 3 fatty acids. Although other seeds provide many health benefits, most of
them also contain high amounts of omega 6 fatty acids. Research shows that the imbalance of omega
3 fatty acids to omega 6 fatty acids is a major contributing factor to the development of many illnesses
and conditions. See Essential Fatty Acids - Omega 3 and Omega 6
Nutrition Facts for Nuts and Seeds
by Mizpah Matus
present, however in these situations the nuts and seeds rich in omega 3 fatty acids
(flaxseed, walnut, chia and pumpkin seed) may be beneficial as these fats can
actually improve metabolism.
- Almonds are very high in minerals including calcium, magnesium, potassium
and iron and are the only nut that is alkaline forming in the body. According to
Ayurvedic medicine, almonds nourish the vital energy of the body. Almonds are
also thought to contain a compound that is anti-carcinogenic and for this
purpose it is recommended that six almonds are consumed daily.
- Brazil nuts are rich in the sulfur containing amino acids and selenium. Selenium
has an important function as an antioxidant and is involved in immunity.
- Flaxseeds are the richest source of omega 3 fatty acids and thus help to
improve immunity and reduce high cholesterol. When taken in the form of
flaxseed meal they effectively prevent constipation and are a source of lignans -
compounds that have antitumour and antioxidant properties. Flaxseeds also
help to balance estrogen levels.
- Hazelnuts are very rich in calcium, magnesium, iron, potassium, phosphorus,
folic acid and vitamin E. Hazelnuts act as a general tonic and strengthen the
- Macadamia nuts are very high in fat and can contribute to weight gain if
consumed in excess. However in moderation they can help to improve the
balance of cholesterol due to their abundance of monounsaturated fats. They
are also very low in carbohydrates and as such are suitable for low carb diets.
- Pistachio nuts are considered a tonic for the whole body in Ayurvedic
medicine. They purify the blood, lubricate the intestines and can be used for
- Pumpkin seeds are known for their effects against intestinal parasites
especially roundworm and tapeworm. Their high zinc content may explain the
value pumpkin seeds for the treatment of impotence and prostate enlargement.
Pumpkin seeds are also a valuable source of omega 3 fatty acids.
- Sesame seeds are very high in calcium and are a good source of magnesium,
niacin, vitamins A and E, protein and unsaturated fats. In the form of tahini
(sesame seed paste) they provide the richest and most bioavailable source of
- Sunflower seeds are high in protein, unsaturated fats, phosphorus, calcium,
iron, fluorine, iodine, potassium, magnesium, zinc, B vitamins, and vitamin E and
are one of the rare plant sources of vitamin D.
- Walnuts are high in protein, iron and contain omega 3 fatty acids. They can
reduce inflammation and pain, lubricate the lungs and intestines, and nourish the
brain and adrenal glands.
- Peanuts are officially a legume but share many characteristics with other nuts.
They are rich in B vitamins, vitamin E, iron, zinc, protein and monounsaturated
fats. These healthy fats found in peanuts can help to improve blood cholesterol
balance. Peanuts can potentially exacerbate gall bladder conditions and may
reduce the metabolic rate and as such peanuts are best avoided if weight loss is
Recent evidence suggests that peanuts contain a compound that may provide
protection against stomach, colon and breast cancers.
About The Author
Mizpah Matus is a nutritionist who specializes in the .
To learn more about how to lose weight and create vibrant health with a raw food
diet visit .
Nuts and seeds are concentrated
sources of protein, fats, B vitamins,
vitamin E, iron, magnesium and other
minerals. Some of them contain
omega 3 fatty acids and as such can
help to improve the balance of
cholesterol and the blood lipid profile
and reduce the risk of heart disease.
Some people have difficulty digesting
nuts and seeds and in this case,
soaking them overnight initiates the
sprouting process and improves
digestibility. They are best consumed
in limited amounts if weight loss is
desired or if digestive difficulties are
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