Nuts and seeds-1
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Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins, and minerals
Nuts and seeds regulate body weight as their fats are not fully absorbed, they regulate food intake, and help burn energy
Nuts and seeds contain unsaturated fats and other nutrients that provide protective effects against heart disease
The Australian Dietary Guidelines recommend a nut intake of 30 grams on most days of the week as part of a healthy diet for adults
Types of nuts and seeds
Research shows that making nuts a regular part of a healthy diet helps to regulate our weight, and can protect against chronic diseases (such as heart disease and diabetes).
Although there has been limited research on seeds. they are thought to have similar health benefits due to their nutrient content
Types of nuts
A nut is a simple dry fruit consisting of one or two edible kernels inside a hard shell. Nuts include
almonds
Brazil nuts
cashew nuts
hazelnuts
macadamias
pecans
pine nuts
pistachios
walnuts
peanuts are legumes, they are classified as nuts due to their similar characteristics to other tree nuts
Types of seeds
The nutrient profiles of seeds are also very similar to those of nuts. Common seeds include
pumpkin seeds
flax seeds
sesame seeds
poppy seeds
sunflower seeds
psyllium seeds
chia seeds
Benefits of nuts
protein resources
Most nuts have very similar macronutrient (protein, carbohydrate, and fat) profiles, but different types of nuts may have slightly different micronutrient (vitamin and mineral) content
Nuts have about 29 kJ of energy per gram, and are
High in ‘good fats’ – monounsaturated fats (most nut types) and polyunsaturated fats (mainly walnuts).
Low in saturated fats
Good sources of dietary protein – a good alternative to animal protein.
Some nuts are also high in amino acid arginine, which keeps blood vessels healthy
Free of dietary cholesterol
High in dietary fibre.
Rich in phytochemicals that act as antioxidants
Rich in vitamins and minerals – vitamins include – E, B6, niacin and folate) and minerals include – magnesium, zinc, plant iron, calcium, copper, selenium, phosphorus, and potassium
Benefits of seeds
Like nuts, most seeds are rich in
protein, healthy fats, and fibre
minerals (such as magnesium, potassium, calcium, plant iron and zinc)
vitamins B1, B2, B3 and vitamin E
Oily seeds also contain antioxidants that stop the fats from going rancid too quickly
Due to the unique nutrient profiles of nuts and seeds, they are known to provide several health benefits, such as
helping to maintain your weight
reducing your heart disease risk
reducing your diabetes risk
Nuts, seeds and weight management
Although nuts and seeds are high in energy and fats, eating nuts is not connected with weight gain. In fact, based on large population studies, higher nut intake has been associated with lower body weight
When included as part of a weight-loss diet, nuts have been shown to enhance weight loss and fat loss in the abdominal region
Lower fat in the abdominal region means lower risk for chronic diseases (such as heart disease and diabetes). Therefore, nuts should be part of a healthy diet
The Australian Dietary Guidelines recommend 30 grams of nuts on most days of the week
Nuts help with
Fat absorption – fats in nuts are not fully digested and absorbed by the body. When less fats are absorbed it means that less energy from nuts is absorbed to
Hunger and fullness – nuts help to suppress our hunger. As a result, food intake is reduced. This effect is due to the protein, fat, and fibre content of nuts
Energy expenditure – research suggests that nuts can increase the amount of energy we burn. Energy we burn following a nut-enriched meal comes from fat sources, meaning that we burn more and store less fat
The effect of seeds on body weight has not been researched extensively but is likely to be similar to nuts as they are also high in protein, healthy fat and fibre
Nuts and heart disease risk
Including nuts as part of your diet has been linked with a lower risk of heart disease
Although high in fats, nuts are good sources of healthy fats (such as monounsaturated and polyunsaturated fats), and are low in (unhealthy) saturated fats
This combination of ‘good fats’, makes nuts heart healthy – they help to reduce low density lipoprotein (LDL) cholesterol, (known as ‘bad’ cholesterol) in the body
LDL cholesterol can add to the build-up of plaque (fatty deposits) in your arteries, which can increase your risk of coronary heart disease
Nuts also help to maintain healthy blood vessels and blood pressure (through their arginine content), and reduce inflammation in the body as they are high in antioxidants
Recommended daily serving of nuts
The Australian Dietary Guidelines recommend 30 grams of nuts on most days of the week
for adults
One serving quals approximately 30 grams – or 1/3 of a cup (or one handful)
Since all nuts have a similar nutrient content, a wide variety of nuts can be included as part of a healthy diet. This equal to about
30 almonds
10 Brazil nuts
15 cashews
20 hazelnuts
15 macadamias
15 pecans
2 tablespoons pine nuts
30 pistachios
10 whole walnuts or 20 walnut halves
a small handful of peanuts or mixed nuts
How to include nuts and seeds in your diet
Different types of nuts have slight differences in their vitamin and mineral content, so eating a variety of nuts will increase your levels of various nutrients. Tips on how to make nuts and seeds a part of your diet include
Instead of snacking on biscuit or piece of cake as a snack, have a handful of raw or dry roasted nuts
Combine nuts and seeds with low-energy dense foods (such as vegetables). This is a good way to enhance vegetable-based meals – such as in Asian-style dishes or added to a salad
If you are vegan or vegetarian, nuts and seeds are a good protein substitute for meats, fish and eggs. They also contain fat, iron, zinc and niacin. You may need more than 30 grams of nuts and seeds a day to ensure adequate protein
Eat them with vitamin C rich foods and add them to drinks (such as tomato, capsicum, orange and citrus juices) to boost your iron absorption
There is no need to soak or remove the skin of nuts (or ‘activate’ them) unless you prefer the flavour and texture of soaked nuts. In fact, the skin of nuts is high in phytochemicals that have antioxidant and anti-inflammatory properties
Roasting nuts (either dry or in oil) enhances their flavour but has little impact on their fat content. This is because nuts are physically dense and cannot absorb much oil, even if they are submerged in it. Most nuts only absorb 2% of extra fats
Salted nuts are not recommended due to their higher sodium content – especially if you have high blood pressure. Save salted nuts for parties and make raw and unsalted roasted nuts your everyday choic
Nut warnings
Be mindful of the risks when eating nuts
Nuts can be a choking hazard
Whole nuts are not suitable for children under 3 years because they may cause choking if they are not chewed well. However, nut and seed spreads or paste (such as peanut or almond butter, or nut and seed oils) can be included in young children’s diets from 6 months
Nuts can trigger allergic reactions
All tree nuts, peanuts and seeds may trigger life-threatening allergic reactions (anaphylaxis) in those with nut allergies
Unlike many other allergies where children seem to ‘grow out of it’, peanut allergies tend to persist into adulthood
There is no cure for allergies, so if you or your child have a nut or seed allergy, avoid nuts, seeds and foods containing them until you have seen a doctor who specialises in food allergies (an allergist). They will conduct medically supervised food tests to find out which nuts or seeds you may be allergic to
Nuts and seeds should be introduced to infants in the form of butters or pastes, to prevent choking. Do not give whole nuts to your child until they are 3 years
