The best seeds For your health (Primal, Paleo, Keto, LCHF) by Anya Perry, PHC

Transcription

1 The best nuts and seeds For your health (Primal, Paleo, Keto, LCHF) by Anya Perry, PHC

2 Nuts and Seeds: Who does not love to snack on nuts?! And nut or seed butter? Om nom nom. Are you one of those people who opens a package, and a couple of hours later reaches the bottom of it with your fingertips? I hear you. Nuts are delicious and so satisfying. People who take care of their healр love nuts and seeds even more! It is understandable since once you get rid of all the junk food and heavily processed snacks what else can you snack on, right? Veggies and dips get old pretty quick, and there is only so much protein you can stuff your face with. Nuts come in handy easy to take them to work, grab a handful during a busy day plus they keep well. Benefits: Nuts as a substitute for unhealthy snacking a fantastic, nutritious replacement that is often too easy to overindulge. They provide many health benefits healthy fats, Omega-3s, a bunch of minerals and microelements essential for our health. They help boost our immune system, lower inflammation, improve cardiovascular health, and HDL cholesterol levels (when on a highfat, low-carb method of nutrition). They help us sleep better, make our skin looking fresh, and act like mood-boosters.

3 Drawbacks: Not as significant as the benefits, but here are a few things to remember: Caloric content. Nuts are very easy to overeat. While most of the nuts have health benefits, not all of them are equally great (more below). Omega 3 - Omega 6 ratio. You want more Omega 3 s since they are anti-inflammatory agents. Carbohydrates. While some nuts are pure fat and barely have any carbs in them, some are heavy on protein with a low net carb count, Many varieties are quite carby. Keep an eye on that since combining high-fat items (most nuts are) with high carb content will lead to storing fat fast. Phytates (or phytic acid): too much of it can limit nutrient absorption. Where the nuts come from. The source of your food is incredibly important. Buying organic? Not necessary when it comes to nuts. But you may want to do some research, and see how they are grown and stored (buy local if you can).

4 1. Macadamia nuts. Mark Sisson would be proud of my putting this glorious nut in the first place. It is fat in the purest of forms, and it is pretty low-carb. Macadamias are quite low in Omega 6s, phytates, look like candy and taste absolutely delicious. The only problem with this nut 10 of them make up 200 calories. Ouch! 2. Almonds. Second to the best nut, almond works its magic for your lipid panel, has prebiotic fibers that are good for your tummy, and does not spike your insulin levels like some other nuts (hint: cashews ). They are high in unsaturated fatty acids (good stuff!), contain a bunch of vitamins and minerals. They also have phytates (proceed with caution) to a certain degree, they are necessary. Soak your almonds though to reduce it because when phytates levels are too high it is no Bueno. Also, have you tried homemade almond milk? It s night and day difference with store-bought! 3. Walnuts it takes the third place after macadamias and almonds. Walnuts help to balance your cholesterol levels, prevent and lower oxidative damage, and make your heart healthier. Do not gorge on them, though like most nuts, PUFA (polyunsaturated fats) are still the issue, and not the healthiest fat to eat. Omega 3s are still prevailing in this nut. Walnuts are also good for your brain and to reduce your insulin levels. 4. Pecans. Rich in flavor, great in toppings for your side dishes and salads, pecans have some amazing health benefits: lower LDL, reduce inflammation, and great for your bones and teeth (yay phosphorus). Pecans are rich in phytochemical substances such as polyphenolic antioxidant ellagic acid, vitamin E, beta-carotene, lutein and zea-xanthin act like anti-cancerous abilities in pecans*. Are you sold yet?! *Pecans.

5 5. Brazil nuts contain a lot of selenium that is necessary for our health. They prevent oxidative damage as well as reduce inflammation, and lower bad cholesterol. If you have the lack of selenium, your thyroid might suffer. Brazil nuts are VERY rich in selenium, and you don t need to eat many to get that element in your system. It s pretty low carb, too. Enjoy! 6. Cashews are quite controversial. No doubt they are delicious while lightly roasted and salted. While their carbohydrate content is pretty high though (almost 8 net carbs in an ounce), they provide some good health benefits: help to lower blood pressure, magnesium helps your nervous system, and they are high in copper.mcashews can be turned into cashew cheese for those allergic to dairy. Just make sure you are not allergic to them :) 7. Hazelnuts are not as common for snacking here in the US, and more popular in Europe. Hazelnuts are great for your mood, heart health, and full of antioxidants (manganese, vitamin E, and polyphenols). They are pretty low in carbs, and hard to eat too many. Enjoy them lightly roasted! 8. Pine nuts have a ton of vitamins in them and go well as a snack or salad topping. They also help to boost your energy levels, keep your heart healthy, and contain lutein to keep your eyes healthy. 9. Pistachios are loaded with potassium and vitamin K. They help to balance your cholesterol levels and they are low in phytic acid. Pretty carby, though watch out the quantities. They have wonderful amounts of mono-unsaturated fatty acids (oleic acid and others). Get them in shells to slow down the gorging.

6 10. Tiger nuts they have become a hit in primal and paleo communities a few years back. They are weird looking (like a funny raisin), hard to chew, yet tasty. They are high in amino acids, magnesium, and protein. They contain a lot of healthy fats, and unfortunately, they are carb-heavy. But nobody will mind if you enjoy a few! 11. Pumpkin seeds Omega-3s powerhouse. Pumpkin seeds also have lots of magnesium and zinc. They make a delicious snack, help to reduce inflammation, improve your sleep, and get your protein in! As a bonus, they increase HDL levels who does not want their good cholesterol levels to go up. The only major concern is phytic acid levels. Otherwise, enjoy! Woot woot. 12. Chia seeds. With all the marketing hype labeling chia seeds a superfood, they indeed have some health benefits. Super low in carbs, and high in protein, chia seeds have a lot of vitamin K, selenium, and the whole alphabet soup of other vitamins and minerals. Enjoy it in your puddings, salads, and smoothies. 13. Hemp seeds. While their history relates them to cannabis, hemp seeds provide a good source of protein, fat, and Omegas (both, 3 and 6s). They may help your heart health, beautify your skin, and help digestion. Add to your salads, smoothies, and sides. They are all fiber so no stressing about your low-carb habits. 14. Sunflower seeds. These are my favorite because I grew up with them! They are not that awesome as pumpkin or chia seeds, though. They do contain a lot of antioxidant compounds helping to reduce inflammation and prevent oxidation. Great for thyroid (selenium), and for your skin (vitamin E) as well for your heart health. Since they are high in phytic levels, limit the quantities consumed.

7 15. Sesame seeds. Delicious when roasted, sesame seeds have nutty buttery flavor. They are all fiber as well and have a significant amount of protein (almost 6 grams in 1 oz). They are great to lower your LDL and blood pressure, make your skin glow, and strengthen your bones. Like sesame seed oil, they have phytic acid and lower Omega 3s content. Eat in small quantities! P.S. I left out flaxseeds due to their controversial nature. They work wonders for some people while making others to be very unsocial. Use to your discretion. Nuts and Seeds: Macros 2016 The Primal Force, LLC. All Rights Reserved.