Mighty Seeds

Tree nuts, which are most nuts except peanuts, are seeds for nut trees. That is why they are so nutrient-packed---they have the food required to sprout a tree.

Walnuts

Walnuts grow in a small fruit. The two halves of a walnut are the beginnings of the first two leaves of a walnut tree.

Walnuts have more omega-3s than any other nut. A dozen walnut halves give you a full day’s omega-3. Replacing meat and dairy fat with fat from walnuts can reduce your risk of heart disease by 20%. They also have a lot of vitamin B6. And, walnuts have compounds that help reduce inflammation. Inflammation is an underlying cause of many diseases.

In addition, walnuts have compounds that feeds your healthy gut bacteria---the gut farm so essential for good health. These nuts also have the highest amount of protective compounds known as antioxidants. Antioxidants work like rust prevention for cells. Some studies show that walnuts slightly lower blood pressure. Eating walnuts every day lowers bad cholesterol by about 5% as well. The healthy fats in walnuts also seem to help with brain function.

Macadamia Nuts

Macadamia nuts are buttery, creamy nuts. They are originally from Australia, which is still the leading producer. Compared with any other nut, macadamia nuts have more healthy fats. They are about 75% fat. Because of this, they have more calories than other nuts. The healthy fat in macadamia nuts has been shown to lower cholesterol levels. Also, because they are low in carbs and proteins, they are a good nut for diabetics. Macadamia nuts have also been shown to reduce one’s risk for heart disease.

Pistachios

Pistachios are part of the cashew family. They are mentioned in the Joseph story in the Bible where they are mentioned with almonds as the best products of the land. Although originally from the middle east, the US is the world’s leading producer of pistachios.

Pistachios are one of the foods highest in Vitamin B6. They also have more potassium than any other nut---20 nuts have as much as a whole banana. They are also high in copper. They are also rich in compounds that protect cells from damage. Pistachios also have the most lutein of any nut. Lutein is great for the eyes. It strengthens the eyes against macular degeneration. To top it off, pound for pound, pistachios are the lowest calorie nut and second only to almonds in fibre content. This fibre is great for the gut farm.

Pistachios are uniquely green. The distinctive green colour is the beginning of the first two leaves of the pistachio seed. Also, pistachios typically come in shells that slow down eating, making them a great snack nut. But pistachios only last 3 months in the pantry, so don’t buy too many at once.

Like many nuts, pistachios have been shown to lower cholesterol. Studies show that taken daily, they improve the lining of the blood vessels. This may be why a study showed improved ED after eating pistachios daily. Pistachios also seem to offer some protection to the kidneys and lower blood sugar for diabetics. A study of type 2 diabetics showed a 9% reduction in blood sugar after the patient ate 45 pistachios twice a day for 12 weeks.

Pecans

Pecans are distant relatives to walnuts and native to the Mississippi river valley. Still, over 90% of pecans come from the US or Mexico. They are often used in desserts like pralines, turtles, and pecan pie, partly because they are softer than other nuts. They are softer because of the high fat content, similar to macadamia nuts. They are a good source of calcium, magnesium, manganese, copper, and potassium, all minerals that help heart health. Instead of a multivitamin, take a few pecans a day to get your minerals.

Hazelnuts

Hazelnuts are also called filberts after the bush they grow on. They’re a popular nut in Europe. Turkey is the world’s largest grower, and Germany is the largest importer. Hazelnuts have many of the same health benefits as other tree nuts. They also have more manganese than any other nut. A handful has a whole day’s supply. Manganese is vital for connective tissues and hormone development. Up to 1/3 of people are low in manganese. If you don’t eat whole grains or dark leafy veggies, add a few hazelnuts to your day.

Cashews

Cashews are native to Brazil. They are the world’s second-most-popular nut. Cashew trees are massive, with the largest covering an acre and producing 60,000 nuts a year. The cashew nut is the seed of the cashew apple. Cashew shells are toxic and can even cause a skin reaction because cashews are related to poison ivy, but they are cooked to remove the toxin before removing the shell.

Cashews have the lowest fat content of any nut at the highest amount of carbs. They are second only to almonds in the amount of protein per weight. They also have more iron than any other nut. A handful has half your daily iron.

Brazil Nuts

Brazil nuts grow on giant trees in the Amazon. A group of a dozen or so nuts grows together in a shell the size of a coconut. Nowadays, Brazil nuts are commonly sold without the shell, as the shell can contain toxins that can damage your liver.

No food has more selenium than Brazil nuts. A single Brazil nut has an entire day’s selenium. Because of its potency, a single Brazil nut a day can restore depleted selenium.

Pine Nuts

Pine nuts are grown chiefly in Asia. They are the seeds of some pine trees. In most pines, the seed is too small to eat, but in some pine varieties, the seeds are large enough to harvest and eat. Because they grow on cones, the seed takes a few years to be ready to harvest. Notably, pine nuts have the highest amount of zinc of any nut. Zinc is essential for a strong immune system. Pine nuts have similar health benefits to other tree nuts: They are good for the heart, the brain, and digestion. Pine nuts don’t store as long as other nuts---only about a month or 3 months in the fridge.

Almonds

If there is a ‘super nut,’ it’s the almond. They are the world’s most popular nut. Almonds have the most protein of any nut, the most fibre, and lots of minerals. They originated in the Middle East, but 8 out of 10 almonds now come from California. Almonds are closely related to peaches. If you’ve ever opened a peach pit, you’ll see something almond-like inside, but don’t eat it, as peach seeds contain a poisonous, cyanide-like compound.

Almonds lower bad cholesterol and increase good cholesterol. They are high in vitamin E. A small handful of almonds provides half your total daily Vitamin E. Almonds also have a lot of minerals that can improve bone health. Almonds have an unusual compound that impairs the absorption of some minerals, so they are best eaten between meals rather than with meals, as they hinder the absorption of iron and zinc. They especially hinder vegetable iron uptake. A handful of almonds between meals is a great snack that works like medicine. They keep hunger at bay and lower the amount you eat at meals. The best almonds are the plain ones. Avoid the salted or flavoured ones.

Peanuts

Peanuts are not tree nuts but seeds grown on roots. Known as goobers in parts of the US, peanuts are a type of bean native to South America. China is the world’s leading producer of peanuts. They are also one of the biggest consumers, eating about 5 times as many peanuts as the average Canadian. Nearly half of the peanuts in North America are eaten as peanut butter.

Peanut shells, like Brazil nuts, can harbour a dangerous mould, but every load of peanuts is tested to ensure safety. Like tree nuts, peanuts are nutrient packed, especially with minerals and vitamins B and E. Peanuts are also packed with protein.

Squirreling Away Nuts

Try to buy whole nuts as they last longer than the small bits. Nuts can be stored for a few months in the cupboard but keep them in an airtight container. Even nuts in a shell should be stored in a sealed container. Glass jars are better than plastic bags as they keep out more oxygen. Most nuts last 6 months in the pantry. Nuts stored in the fridge will last for up to a year, and nuts can be frozen without harm. When nuts go bad, they tend to smell bad. If nuts smell off, don’t eat them. They can upset your stomach.

Walnuts can go stale quicker than other nuts. When they go stale, they give your mouth a weird feel. This is one reason some people don’t like walnuts---stale ones taste off. Fresh walnuts don’t have this same effect.

Nutty Skin

Most nuts have a lot of beneficial compounds in their brown skin. The skin of many nuts has compounds called tannins. Tannins give the skin a bitter flavour designed to keep bugs away from the seed. It is what gives nuts that astringent mouthfeel. Tannins also occur in tea, wine, and many fruits.

It’s Toasted

Fresh nuts can be toasted in a microwave. Just spread a thin layer on a plate and nuke for a minute. Take them out, stir them. Do this about 5 times to cook them for about 5 minutes or more. Toasting makes nuts easier to digest without damaging the good nutrients. Raw almonds are hard to digest.

Allergies

About 1 in 100 adults are allergic to tree nuts. Peanut allergies are even more common. About 1 in 20 children have a peanut allergy. There are some very strict desensitizing protocols that some doctors use, but don’t try this alone. Many people with tree nut allergies can still eat macadamia nuts, pine nuts, and coconuts, but not all. Many children outgrow tree nut and peanut allergies, but both allergies can be life-threatening.

Don’t Miss Nutin’

Nuts have a lot of calories for their size. That is because they have so many good fats. But nuts keep you full longer and can help control your appetite. And nuts are full of nutrients, nutrients that especially older people lack. And they taste fantastic. Nuts are not cheap, but when you consider the health benefits, they are cheap medicine. Now that you know how healthy nuts are, go nuts for nuts!