Nuts!

Written by Dr. Mark

Earlier this week Dr. Eric did at talk about sorting the supplements as part of the 60 Day Turnaround. There’s a lot to consider on this topic as there’s all sorts of supplements out there that all are going say they can help you in your pursuit of health. So this talk was about when we should supplement, if at all, and what those should be. That’s a whole big topic for another day, if you’re interested I’d recommend joining us for the 60 Day Turnaround coming at the end of January.

In preparation of this talk I did some research for him on nut nutrition. When we do the 60 Day Turnaround we always recommend people start eating nuts because well, they taste good and can be a good snack when people are starting to feel like they might cheat on our strict rules but they also are a great source of healthy fats. That is usually the main thing we talk about for nuts, the healthy fat but they also are a great source for some vitamins and minerals. We don’t usually go to much into this part of the nut because your vegetables, specifically the dark leafy one, are the real heros when it comes to nutrient density.

The Nuts: I looked at the almond, pecan, walnut, coconut, cashew, and quinoa (not a nut obviously but thought it would be good for comparision). All the nuts were a good source of monounsaturated fatty acids which have positive affects on blood cholesterol levels in that they can help raise HDL and lower LDL.  Most were also very rich in vitamin E and the B-Complex of vitamins. Most also contained manganese, potassium, calcium, iron, magnesium, zinc, selenium, and a few contained copper. All of these nuts pack a good amount of energy (mainly from their fat content), low level of carbohydrate, and a good balance of fat and protein. If you don’t have any supplements and aren’t eating enough fruits and vegetables (13 servings a day) then try adding more nuts to your diets.

See the table below for the complete details:FatsVitaminsMineralsNutrition FactsOtherAlmondMono-unsaturated fatty acids (oleic and palmitoleic)Vitamin E (lipid soluble antioxidant – protects and restores cell membrane integrity of mucosa and skin from harmful effects of oxygen free radicals

B-complex – riboflavin, niacin, thiamin, pantothenic acid, B-6 and folates (together working as cofactors for enzymes during cellular substrate metabolismManganese, potassium, calcium, iron, magnesium, zinc, and selenium100 grams:

579 Kcal

21 g carb

21 g protein

50 g total fat

0 cholesterol

12.5 g fiberPecanMono-unsaturated fatty acids (oleic acid and phenolic antioxidents)Vitamin E (especially rich in gamma-tocopherol)

B-Complex (riboflavin, niacin, thiamin, pantothenic acid, vitamin B-6, and folatesManganese, potassium, calcium, iron, magnesium, zinc, and selenium100 grams:

691 Kcal

14 g carb

9 g protein

72 g total fat

0 cholesterol

9.6 g fiberEllagic acid – anti-proliferative properties which inhibits DNA binding of certain carcinogens such as nitrosamines and polycyclic aromatic hydrocarbons, thus offering protection from cancerWalnutMono-unsaturated fatty acids (oleic and omega-3 – linoleic, alpha-linolenic, and arachidonic acids)Vitamin E,  B-ComplexManganese, copper, potassium, calcium, iron, magnesium, zinc, and selenium.

Copper is a cofactor for many vital enzymes including cytochrome C-oxidase and superoxide dismutase

Zinc is a cofactor in many enzymes that regulate growth and development, gonadal development, digestion, and nucleic acid synthesis.100 grams:

654 Kcal

14 g carb

15 g protein

65 g total fat

0 cholesterol

6.7 g fiberOne handful can provide 90% of RDI of omega-3 fatty acids.

Rich in phytochemicals melatonin, ellagic acid, vitamin E, carotenoids, an polyphonic compounds (fight cancer, effects of aging, inflammation, and neurological disease)CoconutSaturated fat – lauric acid (increases HDL – helps arteries by preventing vessel blockageB-ComplexCopper, calcium, iron, manganese, magnesium, and zinc

Potassium100g (meat)

354 Kcal

15 g carb

3 g protein

33 g total fat

0 cholesterol

9 g fiberCoconut oil extracted from the dry kernel (copra) is an excellent emollient agent. It is used in cooking, applied over scalp as hair nourishment, employed in pharmacy and medicines.

Research studies suggest that cytokinins (e.g., kinetin and trans-zeatin) in coconut water showed significant anti-ageing, anti-carcinogenic, and anti-thrombotic effects.CashewMono-unsaturated fatty acids like oleic and palmitoleic acidsPantothenic acid (B5), pyridoxine (B-6), riboflavin and thiamin  (B-1)

Pyridoxine reduces risk of homocystinuria, and sideroblastic anemia

Niacin helps prevent pellagra or dermatitisManganese, potassium, copper, iron, magnesium, zinc, and selenium

Selenium is a cofactor for antioxidant enzymes such as glutathione peroxidase (one of the most powerful anti-oxidants in the body)100g

553 Kcal

30 g carb

18 g protein

43 g total fat

0 cholesterol

3.3 g fiberContain a small amount of zeaxanthin – an important pigment flavonoid antioxidant which is selectively absorbed into the retinal macula lutea in the eyes.QuinoaEssential fatty acids such as linoleic and alpha linolenic acidB-Complex

Vitamin E

Vitamin A (younger plants)Iron, copper, calcium, potassium, manganese, and magnesium

Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.

Manganese is a cofactor for the potent antioxidant enzyme superoxide dismutase.

100g

368 Kcal

64 g carb

14 g protein

6 g total fat

0 cholesterol

7 g fiberProtein – almost all of the essential amino acids, especially lysine

Rich source of soluble and insoluble dietary fiber

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