Compiled & reviewed  by Dr.Sanjana.VB.BHMS.DBRM.

Health benefits of nuts&seeds

Nuts 

          Nuts play a great role in providing essential nutrients to the body. Many types of nuts are rich in vitamins, minerals and antioxidants.Nuts are consumed as snacks, desserts or part of a meal, and are consumed in fresh or roasted forms, in spreads (peanut butter, almond paste) etc.

Major types of edible nuts with high nutritional value are the following:

•       Almonds   

•       Brazil nuts 

•       Cashew nuts      

•       Hazelnuts  

•       Macadamia nuts

•       Peanuts     

•       Pecans      

•       Pine nut

•       Pistachios 

•       Walnuts

Almonds are rich source of vitamin E, manganese, magnesium, and fiber. Consuming a small handful of almonds as a healthy snack may boost your immunity, help digestion and weight loss.

Eating a few almonds gives you easy satiety or full feeling and hence it helps you in preventing the tendency for over eating and obesity.

Almonds are rich in vitamin E, an antioxidant against ageing as well as an immunity booster to improve the body's ability to fight against bacteria and viruses.

Nuts are nutrient dense foods. In most of the nuts, the unhealthy saturated fatty acid (SFA) content is very low and nearly half of the total fat content is made up of unsaturated fat, monounsaturated fatty acids MUFA (oleic acid)  and polyunsaturated fatty acids (PUFA), mostly linoleic acid. These unsaturated fattyacids MUFA &PUFA are very good for health.

  Brazil nuts contain a lot of PUFA than MUFA which are good for heart health. Pine nuts contain mostly PUFA, both linoleic acid and α-linolenic acid (ALA). 

Walnuts are rich in omega-3 fatty acid α-linolenic acid (ALA). All these nuts and the essential fatty acids in them are good enough to protect your heart health.

Nuts are excellent sources of proteins dietary fiber. Proteins are essential for body building and enzymatic and hormonal functions of the body. Fibers also help in digestion and lowering the bad cholesterol. 

Nuts contain a considerable amounts of folate, a B-vitamin that plays an important role in detoxifying homocysteine, a sulfur-containing amino acid with clot generating properties that accumulates in plasma when folate status is lowered.Folates are also important for DNA production in cells and for RBC [redblood cell] formation.

Nuts are also rich sources of antioxidant vitamins (e.g., tocopherols) and phenolic compounds which are free radical scavengers ,protecting the body from oxidative stress damage. 

In all the nuts most of the antioxidants are located in their outer soft shell, especially in almonds and peanuts and 50% of the antioxidants are lost when the skin is removed. Bleaching of nuts when the hard shells are cracked also destroys most of the antioxidants, particularly in pistachios.

Nuts have been proposed as an important component of optimal diets for the prevention of CHD [Coronary heart disease]by leading experts in 2003, the US Food and Drug Administration issued a health claim for nuts because of the link between nut consumption and a reduced risk of both CHD and  blood cholesterol. 

It is a wrong belief that nuts consumption may add to obesity. Studies show that regular consumption neither contributes to obesity nor increases the risk of developing diabetes. 

Nuts also contain minerals, such as calcium, magnesium, and potassium. Consumption of nuts and seeds was inversely associated with levels of inflammatory markers, C-reactive protein (CRP), interleukin-6

 (IL-6) and  fibrinogen. That is nuts are having anti-inflammatory properties.

Researches show that intake of nuts help to reduce total cholesterol and LDL-cholesterol; however they had no significant effect on HDL-cholesterol or triglycerides. Walnut-rich diets are found to significantly decrease total and LDL-cholesterol concentrations.

 Frequent nut consumption has beneficial effects on cardiovascular risk factors beyond well-established cholesterol lowering. It has found to improve weight management, insulin sensitivity, and favorable endothelial effects and anti-inflammatory functions.

SEEDS

Sunflower seeds

Sunflower seeds are a rich source of vitamin E, an antioxidant which can improve immune function and it is good for repairing sun induced skin damages. Antioxidant vitamin E fights against free radicals which can damage cells. Vitamin B6 is also found in abundance in sunflower seeds.

Consuming sunflower seeds help to prevent high blood pressure or heart disease.

Sun flower seeds can offer anti-inflammatory benefits. Sunflower seeds contain vitamin E, flavonoids, and other plant compounds that can reduce inflammation. They can make a tasty addition to salads or breakfast foods.

Sesame Seeds

Sesame seeds are rich in proteins, vitamins, minerals, and antioxidants. Sesame seeds contain lignans and phytosterols, which are plant compounds that can help lower cholesterol.

The sesamin and sesamolin in sesame seeds have antioxidant and antibacterial properties.

The sesamol in sesame seeds are having anticancerous, antiaging and anti-inflammatory properties also.

They contain minerals like phosphorous, magnesium, iron, zinc, molybdenum, selenium.

Sesame seeds are rich in Vitamin B1 or thiamine which helps in healthy functioning of heart and nervous system. They are excellent source of manganese and calcium.

Sesame seeds can be found in various colors, including brown, red, black, yellow, and ivory. Many people say that the darker seeds have the most flavors.

In European and North American cuisines, sesame seeds are mostly used for garnishing bread, pastries etc. However, Asian, South American, and African cuisines feature sesame seeds more heavily in both sweet and savory dishes.

Sesame seeds can be eaten raw, or they can be baked or toasted. They are used as topping on bagels, burger buns, salads, etc.

Hemp Seeds

Hemp seeds contain good healthy proteins with all 9 essential amino acids, Omega 3 fatty acids and fibers. Fibers are good for your gut health, weight loss.

Hemp seeds contain vitamin E which is a great antioxidant to boost immunity and skin health.

Magnesium of the seeds promotes bone and heart health. Phosphorous and potassium also maintains bone and cardiac health. They are also a good source of iron, zinc, and B vitamins, including:

The seeds are rich source of B vitamins-niacin, riboflavin, thiamine, vitamin B-6 and folate.

Hemp seeds have cannabidiol (CBD) content. CBD may help with the  neurological conditions like :

Parkinson’s disease

Alzheimer’s disease

Multiple sclerosis

Neuropathy

Childhood fits or convulsions

Hemp seeds contain high levels of omega-3s and a healthful ratio of omega3 to omega-6 fatty acids. Omega 3 fatty acids has protective actions over cardiovascular system and nervous system. The omega  3 to omega 6 ratio in hemp is balanced or healthful. If omega 6 fatty acids become high it may lead to chronic inflammations.

The seeds also contain high levels of arginine, an amino acid that is convereted into nitric oxide in the body.Nitric oxide is essential for artery and vein dilation, and it helps keep blood vessel walls smooth and elastic.

Although hemp seeds come from the cannabis plant, they ideally contain no tetrahydrocannabinol (THC), which is the active ingredient in cannabis. Hemp seeds will not produce a mind-altering effect.

However, athletes and other people who undergo drug testing should be aware that consuming hemp products can, in some cases, may cause failed urine tests. The level of THC in any hemp-based product varies from supplier to supplier. So it is necessary to be cautious about hemp seeds intake in various situations.

Flax Seeds

Flax seeds are rich source of omega-3 essential fatty acids. It has Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75 to 800 times more lignans than other plant foods.

Fiber content of flaxseed is both the soluble and insoluble types 

Quinoa

The quinoa plant is very similar to beetroots and spinach and people may eat both the seeds and leaves of it. There are around 120 different types of quinoa. The most common varieties available in the markets are white, red, and black quinoa. Quinoa is rich in antioxidants, particularly vitamin E.

It is also a good source of proteins, fiber, iron, mg &folates

Chia Seeds

 Chia seeds are great source of polyunsaturated fatty acids, omega-3 fatty acids. Omega-3 fatty acids have shown positive effect on cardiovascular health  as they help lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, decreasing inflammation.In chia seeds alpha-linolenic (ALA) fatty acid content is high. The studies shows that there is 50% lowering in the incidence of ischemic heart disease with higher intakes of ALA

Fiber content is also high in chia seeds. The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness or satiety.

 In chia seeds protein content is good. It also has minerals calcium, phosphorus and zinc which are essential for immunity and bone health.

 You may include chia seeds in your food in different ways. Sprinkle a few teaspoons into breakfast cereal (hot or cold) salads, soups, or stews. Stir into salad dressings, sauces, marinades, or cake/muffin/bread batter. Use chia gel as a thickener added to smoothies, puddings, and soups.

Pumpkin seeds

 Pumpkin seeds are edible seeds used commonly in Mexican cuisine, and individuals often eat them as a nutritious snack after roasting. Pumpkin seeds are commonly known as “pepitas,” which is Spanish for “little seed of squash. They are great source of zinc, phosphorus and manganese which boost immunity. Pumpkin seeds contain Healthy fats and magnesium which are integral to heart health.

The protein content also is good.

Fibers in these seeds help in weight loss, lowering cholesterol &digestion.

Vitamin E and other antioxidants are free radical scavengers which help to fight against oxidative stress.

Pumpkin seeds are rich in the amino acid tryptophan amino acid which is converted to serotonin by the body .Serotonin controls sleep. Pumpkin seeds helps to regulate normal sleep.

Zinc in pumpkin seeds also helps male fertility.

Pumpkin seeds may be added to salads, granola, and nut mixes. They contain a range of nutrients that are beneficial to health.

 Pumpkin seeds need to be stored in a cool, dark place and supervise children who are eating them.

References 

1.    https://www.health.harvard.edu/category/staying-healthy 

2.    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257681 

3.    https://pubmed.ncbi.nlm.nih.gov/12444864/

4.    https://pubmed.ncbi.nlm.nih.gov/16357111/

5.    https://pubmed.ncbi.nlm.nih.gov/8357360/

6.    https://pubmed.ncbi.nlm.nih.gov/18937902/

7.    https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/

8.    https://academic.oup.com/ajcn/article/77/2/319/4689669