Seeds and nuts are superfoods: 5 of the best for heart health and more

HONG KONG — 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.

Many nuts, including hazelnuts, acorns and chestnuts, are the edible kernels of fruits, (we know — it gets confusing), the flesh of which we discard.

But not all nuts are true nuts: Brazil nuts, almonds and cashews are the seeds of fruits.

To add to the confusion, peanuts are legumes, which means they are more closely related to peas than to, say, hazelnuts.

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.

Ms Carvajal says that while nuts and seeds have similar macronutrient content (protein, carbohydrate and fat), they differ in micronutrient content (minerals and vitamins).

Peanuts and almonds are higher in vitamin C and B3, pistachios are rich in vitamin A, cashews in vitamin B, and almonds in vitamin B2.

In terms of minerals, Ms Carvajal says almonds, cashews and pine nuts are higher in magnesium; pistachios, almonds, chestnuts, hazelnuts and peanuts are higher in potassium; chia and flax seeds are higher than other seeds in iron.

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, Ms 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, Ms Carvajal says, as well as to heart health.

Theories as to why this is so include that they make us feel fuller than other snacks, that when they’re not chewed enough — which they often aren’t — they pass through our digestive system without their nutrients being fully absorbed, and that they are a great source of fibre, the consumption of which is linked to a lower risk of weight gain.

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.

The problem with commercially available “fancy nuts”, Ms Carvajal says, is that what is added to them is often high in sugar and/or sodium, both of which can be detrimental to our health.

“What people don’t understand is that processed nuts, like other ultra processed foods, can make you gain weight and mess up your metabolism because of added unhealthy fats, sugars, preservatives and artificial flavourings,” she says.

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.

Ms 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.”

She also loves flax seeds, which are rich in healthy fats and fibre – a great combination for healthy digestion.

Ms Carvajal keeps a jar full of mixed seeds — flax, pumpkin, sunflower, chia and sesame — and uses them as toppings for soups, salads and fresh fruit. She also adds them to smoothies, cereal bowls and yogurt.

“Sometimes I just have a handful as a snack. I love rotating nuts, as each of them has a very particular flavour — cashews, almonds, macadamias, walnuts, pecans, peanuts.”

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

Although they come from a strain of cannabis plant, hemp seeds contain little to no tetrahydrocannabinol (THC), the psychoactive compound that is found in marijuana.

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

According to a 2020 study, peanuts — which are related to beans and peas — lower bad cholesterol, triglycerides (a type of fat found in the blood) and blood pressure.

They are also high in protein, especially arachin and conarachin, which for some people are life-threatening allergens.

They also contain phytosterols, which help block the absorption of cholesterol.

4. Almonds

Almonds are full of good fats and among the best sources of vitamin E available, so they’re excellent for our cardio health.

Almonds also can be used to make flour, which is a good alternative to wheat flour for the gluten intolerant.

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. SOUTH CHINA MORNING POST