Nuts and Seeds the key to a Healthier Life

So many of us were brought up believing that saturated fats are unhealthy and could cause heart disease and other health problems. Now that actually is the furthest from the truth. We should in fact be consuming saturated fats rich in Omega 3.

One great way to assure yourself of getting ample amounts of healthy fats would be eating raw nuts and seeds, daily.

A large-scale, 30-year long study found that people who regularly ate one ounce of nuts at least seven times per week were 20 percent less likely to die for any reason, compared to those who avoided nuts in their diet.

Eating nuts at least five times a week corresponded to a 29 percent reduction in mortality risk due to heart disease; a 24 percent reduction for respiratory disease; and an 11 percent reduction for cancer.

In order for your body to adapt to burning fat instead of sugar, replace non-vegetable carbohydrates in your diet with high-quality healthful fats. Raw nuts are one source of such fats.

My favorite nuts are macadamia and pecans, as they provide the highest amount of healthy fat while being on the lower end in terms of protein, mirroring what may be close to an ideal ratio of nutrients.

There are so many benefits from eating these healthy fats.

• Reduction of inflammation
• Reduction of bad cholesterol
• Lower Triglycerides
• Help maintain healthy blood pressure levels
• Reduces the risk of Dementia and Alzheimer's

A short list of Nuts and the benefits they offer.

1. Raw macadamia nuts: A powerhouse of a nut, containing a wide variety of critical nutrients including high amounts of vitamin B1, magnesium, manganese, and healthful monounsaturated fat, just to name a few.
2. Pecans: Pecans contain more than 19 vitamins and minerals, and research has shown they may help lower LDL cholesterol and promote healthy arteries. One of my favorite treats is candied pecans in a salad at a restaurant. I know they have sugar, but a few grams or less a day is not going to cause a major problem provided you’re eating a healthy whole food diet, opposed to processed foods (which are loaded with hidden fructose).
3. Walnuts: Walnuts are good sources of plant-based omega-3 fats, natural phytosterols, and antioxidants that are so powerful at free-radical scavenging that researchers have called them "remarkable.”10 Plus, walnuts may help reduce not only the risk of prostate cancer, but breast cancer as well. They’ve also been shown to reverse brain aging in rats and boost heart health in people with diabetes.
4. Almonds: One of the healthiest aspects of almonds appears to be their skins, as they are rich in antioxidants including phenols, flavonoids, and phenolic acids, which are typically associated with vegetables and fruits. A study in the Journal of Agricultural and Food Chemistry11 even revealed that a one-ounce serving of almonds has a similar amount of total polyphenols as a cup of steamed broccoli or green tea. Be careful not to overeat almonds though as they are high in protein, nearly one gram per almond.
5. Brazil Nuts: Brazil nuts are an excellent source of organic selenium, a powerful antioxidant-boosting mineral that may be beneficial for the prevention of cancer.

Mark Harris, PhD
Exercise Physiologist/Nutritionist
TexasMetabolics@gmail.com
Texas Metabolics