Nuts and seeds provide a wide range of essential nutrients. They are a great source of vitamins, minerals (calcium, zinc, iron, potassium, magnesium), antioxidant minerals (selenium, manganese, copper), phytochemicals such as antioxidant compounds (flavonoids and reservatrol) and plant sterols. Also, they provide healthy monounsaturated and polyunsaturated fats as well as proteins.

Diet rich in nuts and seeds reduces the risk of developing heart disease, reduces inflammation and helps regulating blood sugar and cholesterol levels.                                                             

Nuts, seeds and beans contain phytic acid that significantly inhibits calcium and other mineral absorption. They also have high amounts of enzyme inhibitors that can cause digestive issues. Soaking, sprouting and fermenting helps by breaking down the phytic acid and neutralizing the enzymes.

Soaking nuts is pretty much the same with some slight variations. Basically, you soak the nuts in salt water (salt is necessary to help neutralize the enzymes) and then you dry them.

nuts & seeds

Almonds

Delicate, slightly sweet flavor.

  • PROTEIN: 19 percent
  • FAT: 50 percent
  • RICH IN: calcium, vitamin E, B vitamins, iron, potassium, phosphorus, magnesium, copper and zinc
  • BENEFITS: rich in antioxidants, controls cholesterol, protects heart, improves memory, improves skin health, stabilizes blood sugar, helps in bone health

Walnuts

English and black varieties both sweet flavor

  • PROTEIN: about 15 percent
  • FAT: about 60 percent
  • RICH IN: Omega-3 fatty acids (biggest content from all nuts), manganese, copper, magnesium, phosphorus, vitamin B, calcium, iron, zinc and potassium
  • BENEFITS: reduces inflammation, supports healthy heart, improves memory, controls cholesterol and blood pressure, promotes healthy gut, supports nerve health (vit B6), anticancer, prostate health

Pine nuts

Mildly piney flavor, also known as pignoli or pinon

  • PROTEIN: up to 30 percent
  • FAT: 60 percent
  • RICH IN: vitamin E, manganese, magnesium, vitamin K, zinc, copper, phosphorus, B vitamins and iron
  • BENEFITS: support healthy heart, controls cholesterol

Pecans

Rich, sweet flavor

  • PROTEIN: about 8 percent
  • FAT: about 70 percent
  • RICH IN: manganese, copper, thiamine, zinc, calcium, phosphorus, potassium, iron, vitamins A, C, E and B vitamins
  • BENEFITS: support healthy heart, decreases cholesterol, fights free radicals

cashews

Sweet, buttery flavor; creamy texture

  • PROTEIN: 16 to 20 percent
  • FAT: about 46 percent
  • RICH IN: iron, folate, vitamin K, copper, manganese, vitamin A, magnesium, phosphorus and potassium
  • BENEFITS: full of antioxidants (protects against free radicals), reduces blood pressure and “bad” cholesterol levesls

hazelnuts

Rich “browned butter” flavor

  • PROTEIN: about 15 percent
  • FAT: 62 percent
  • RICH IN: manganese, copper, vitamin E, magnesium, selenium, phosphorus, potassium, folate, thiamine
  • BENEFITS: have the most polyphenols among all nuts (great antioxidant capabilities), supports healthy heart, lowers cholesterol, boosts vitamin E, decreases inflammation

Pistachios

Delicately sweet flavor

  • PROTEIN: 21 percent
  • FAT: about 47 percent
  • RICH IN: highest vitamin B6 content from all nuts, potassium, vitamin E, lutein, magnesium, thiamine, manganese, copper, phosphorus, vitamin A’
  • BENEFITS: reduce oxidative stress, support blood vessel function, balance cholesterol and blood sugar

brazil nuts

Robust flavor

  • PROTEIN: about 15 percent
  • FAT: 67 percent
  • RICH IN: selenium, magnesium, copper, phosphorus, manganese
  • BENEFITS: high selenium content – helps support thyroid health, reduces inflammation and allergies; cancer prevention

Macadamia nuts

Rich, buttery flavor and tender texture

  • PROTEIN: 9 percent
  • FAT: 75 percent
  • RICH IN: magnesium, thiamine, potassium, mananese, copper
  • BENEFITS: support healthy heart, reduce inflammation and oxidative stress, balance cholesterol

Peanuts

Rich, sweet, nutty taste

  • PROTEIN: 22-30 percent
  • FAT: 44-56 percent
  • RICH IN: biotin, copper, niacin, folate, manganese, vitamin E, thiamine, phosphorus, magnesium
  • Valencia peanuts – best type to eat since they grow on bushes eliminating the moisture exposure (mold issue)
  • BENEFITS: help prevent diabetes, supports healthy heart, have all 9 essential amino acids, full of antioxidants

pumpkin seeds

Delicate, nutty flavor

  • PROTEIN: about 19 percent
  • FAT: about 19 percent
  • RICH IN: omega-3 fatty acids, magnesium, manganese, zinc, potassium, zinc, phosphorus, vitamins A, B vitamins
  • BENEFITS: full of antioxidants, support healthy heart, liver, immune system, balance cholesterol and blood sugar, helps lower blood pressure, high zinc content important for  prostate health

Sesame seeds

Nutty, subtly sweet flavor

  • PROTEIN: 20 percent or more
  • FAT: about 50 percent
  • RICH IN: copper, manganese, calcium, magnesium, iron, zinc, phosphorus, thiamine vitamins A, E, and B-complex and oxalic acid
  • BENEFITS: rich in antioxidants, lowers cholesterol and blood pressure, supports healthy bones, reduces inflammation, controls sugar, balance hormone levels

sunflower seeds

Unique, sweet flavor

  • PROTEIN: 23 percent
  • FAT: about 50 percent
  • RICH IN: vitamin E, thiamine, manganese, copper, magnesium, selenium, iron, calcium, phosphorus, potassium, B vitamins, zinc, niacin
  • BENEFITS: supports healthy heart, thyroid, skin and bones, controls blood sugar, reduce inflammation