NUTRITION AMMUNITION
by Victoria Harrison
The Power of Nuts and Seeds
I've always avoided nuts because of their high fat content. Is it true that they might lower my risk for coronary heart disease?
Answer:.
Nuts should definitely be included in your diet, so reduce your other sources of fat and/or increase your exercise. In the last decade, many studies have confirmed nuts' powerful contribution to health. Walnuts, for example, reduce total cholesterol by 12% and LDL cholesterol (the bad one) by 16%. Why? They're rich in antioxidants (selenium and Vitamin E), plant protein, and fibre, and an important source of minerals that help protect against heart disease (copper and magnesium).
Eat 2-3 tablespoons of nuts at least 4 times a week. To get the best value, include a variety in your diet. Try lightly roasting whole unsalted nuts at 120degrees Celsius for 10-15 minutes to make minerals like zinc, calcium and selenium easily absorbable. Refrigerate or freeze for snacking anytime.
Move beyond peanut butter - your taste buds will love almond, cashew, and filbert butters.
Consider also adding flax to your diet for its heart-healthy omega-3 fatty acids (57%), the potent anti-carcinogenic effect of its lignans , and its bone-building minerals (potassium, magnesium, and boron). Sprinkle a tablespoon onto your cereal or salad; use it as an egg substitute (2 tbsp plus 3 tbsp water) or to thicken homemade dressings or dips (1 tsp per ½ cup).
Store whole seeds at room temperature, but freeze freshly ground seeds ones. When buying flax, remember that the GM version's precious omega-3 level is only 2%!
Do you have a nutrition question?
Send Victoria a personal message or ask your question on our discussion boards.