Nuts and Seeds

Please note that this section contains my personal notes from my readings on this topic.

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• Raw nuts, seeds, and avocados are also foods rich in fat, they contain healthy fats, important for normal growth and development, and they are rich in nutrients as well.  Consumption of these foods has been shown to have powerful protective effects against disease.  The results are so striking that in one study men who ate raw nuts had half the heart attack rate compared to men who did not eat nuts.  Furthermore, eating raw nuts and seeds has been shown to decrease the death rate from all causes, extending life-span, and this effect was noted in various population groups, including whites, African Americans, and the elderly.  Eating nuts and seeds makes us live a lot longer and prevents both heart disease and cancer.  Eating walnuts, almonds, pistachio nuts, sunflower seeds, flax seeds, and many more varieties is the best way for us, and especially children, to get the healthy fats we need from nature’s tasty and unpolluted source.  When children obtain most of their essential fats from raw nuts and seeds, they not only get the healthier fats, but they also receive lots of beneficial minerals and antioxidants in the process.

  – Disease-Proof Your Child (2005) by Dr. Joel Fuhrman, M.D.; page 18

• Raw nuts and seeds supply children with unpolluted omega-3 and omega-6 fatty acids in a protective package rich in antioxidant vitamins and minerals.  Though fish is a rich source of omega-3 fat and DHA, fish fats and other animal fats are nutrient-poor and often contaminated with pollution, pesticides, hormones, and drugs.  Flax seeds, sunflower seeds, sesame seeds, and walnuts are examples of great brain food that can maximize human potential.  Berries and vegetables are also rich in brain-favorable nutrients.  The same foods that provide powerful protective effects against cancer maximize our children’s brain development.

  – Disease-Proof Your Child (2005) by Dr. Joel Fuhrman, M.D.; page 21

• Raw nuts and seeds are an excellent source of protein, the healthiest type of fat, and are loaded with minerals and vitamins.  Grind up sunflower seeds, almonds, and walnuts and store these ground nuts in the freezer to add to vegetables and fruit dishes for your child after nine months of age.

  – Disease-Proof Your Child (2005) by Dr. Joel Fuhrman, M.D.; page 111

From Jennifer Medley, Certified Holistic Nutritionist:

Health Nuts

Lucky for us parents, the world’s most portable snack is also the most nutrient dense! Chock full of protein and heart-healthy (aka “good”) fats, especially perfect in the winter when cold little bodies need filling, high-energy foods.

Seven of the healthiest:

WALNUTS-king of the nut world, a great source of omega-3 essential fatty acids (important for so many reasons, not the least for brain support and heart health), also full of antioxidants.

ALMONDS-best calcium source of any nut, plus lots of magnesium, potassium, manganese, copper, iron and antioxidants. An impressive ratio of healthy fats, and their high fiber aids gastrointestinal tract balance.

CASHEWS-rich in copper, magnesium (second only to almonds), zinc, and iron, and they have more carbohydrates and less fat than most nuts.

PECANS-the source of 20 vitamins and minerals, including folic acid, calcium, magnesium, vitamins A E, magnesium, copper, potassium, B vitamins, and zinc.

BRAZIL NUTS-high in antioxidants, protein, copper, magnesium, zinc, fiber, plus some omega-3 fatty acids

MACADAMIA NUTS-high in fiber, potassium, calcium, magnesium, very high ratio of healthy fats

PISTACHIOS-an ounce has as much protein as an egg, and they also have magnesium, copper, phosphorus, B vitamins, and fiber. Their carotenoids help the eyes.

• For kids new to solids, of course wait until the doc gives the go-ahead before introducing any type of nut.
• Watch out for salt content in roasted nuts; instead, eat nuts raw. Or lightly roast them yourself and then store in an airtight container, preferably in fridge or freezer to avoid rancidity. Smell before eating, chuck ‘em if they smell like oil paint!
• Sprout nuts to ramp up nutritional values and make them easier to digest: take raw nuts, soak them for 8-12 hours in purified water, drain.
• High-protein peanuts almost made my list but note they’re commonly an allergy culprit, they’re susceptible to a dangerous fungus called aflotoxin, and they’re notoriously high in pesticides (unless organic).