Nuts and Seeds

Nuts and seeds

Looking for nutritional information on nuts and seeds? You’ve come to the right place. Almost any seed that has a kernel inside a hard, brittle shell and can be eaten plain or roasted is called a nut. This category includes true nuts that grow on trees and come one to a shell such as acorns, butternuts, chestnuts, hazelnuts (filberts), hickory nuts, pecans, and walnuts as well as almonds, Brazil nuts, cashews, coconuts, peanuts, pistachio nuts, and water chestnuts. Most nuts are rich in protein, carbohydrates, and fats, and many provide a complete protein, including all essential amino acids. Seeds generally contain less protein, usually incomplete. Any source of incomplete protein should be eaten with a source of complete protein, in order to prevent an amino acid imbalance. The complete proteins are important for building healthy tissues, for growth, and for the body’s production of hormones, enzymes, and antibodies. Nuts are also a good source of B vitamins, needed for growth, health, and energy, and for healthy skin, mouth, tongue, lips, and gums. Nuts are also a good source of unsaturated fatty acids needed for the structure of every body cell, for the production of energy, for growth, for maintaining proper weight (satisfies hunger, guards against over rapid change of sugars to fats in the body, and helps prevent water retention), and stimulates the production of bile and many important enzymes. As a good source of vitamin E, nuts may prove an aid in reducing the body’s need for oxygen, thus helping to lessen the work of the heart and strengthen the heart and other muscles, in preserving hormones, vitamins, minerals, and fatty acids against destruction for oxygen, and in helping to prevent scarring inside and outside the body. Nuts are also a good source of minerals, including magnesium, important for utilization of calcium and vitamin C, for the proper functioning of muscular and nervous systems, and for the metabolism of fats and carbohydrates; manganese, needed for the proper utilization of fats, vitamins B-1 and E, and for proper enzyme reactions; potassium, important for proper muscle tone, action of heart and nerves, and the activating of certain enzymes, especially that needed for the change of sugar into energy; and zinc, needed for proper formation of body cells, for the normal function of tissues, and possibly an aid against loss of fertility and lowered resistance to infections. Nuts and seeds, especially if not roasted or salted both of which may harm the nutrients are excellent foods for growing children. Sunflower seeds, walnuts, and roasted soybeans lire especially recommended as low cholesterol snacks for persons of all ages. Nuts may also be made into healthful, natural nut butters.