Flaxseeds are one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA). Another interesting fact about flaxseeds is that they are the No. 1 source of lignans (a potent antioxidant) in the human diet. In fact, flaxseed contains about seven times as many lignans as the closest runner-up, sesame seeds.

These seeds are also a great source of dietary fiber; minerals like manganese, thiamine and magnesium; and plant-based protein.

What does flaxseed do for you that makes it one of the most popular “superfoods”? Today we know that health perks of eating flaxseed include helping improve digestion, balance blood sugar levels, hydrate skin and more.

What is a flaxseed?

Flaxseeds are small, brown, tan or golden-colored seeds that come from the flax plant. Linseed, flaxseed or “flax seed” are different names for the same seed.

Flaxseeds (Linum usitatissimum) have been consumed for at least 6,000 years, making them one of the world’s first cultivated superfoods. According to a study in the Journal of Food Science and Technology, the Latin name of the flaxseed is Linum usitatissimum, which means “very useful.”

Flaxseeds were eaten 5,000 years ago in ancient Babylon, consumed by Aztec warriors and also a favorite food of King Charlemagne in the eighth century.

Nutrition facts

Flaxseed’s nutrition profile makes it one of the most nutrient-dense foods on the planet. Flaxseeds are nutritious because they’re rich in minerals, fiber, as well as anti-inflammatory omega-3 fatty acids (although not the same type found in fish, such as salmon).

They also provide us with antioxidant substances called lignans that help promote hormonal balance in addition to several other benefits of flaxseed.

According to the USDA, one tablespoon of whole flaxseed (considered about one serving) contains:

• Calories: 55
• Total Carbohydrate: 3 g
• Fiber: 2.8 g
• Sugar: 0.2 g
• Total Fat: 4.4 g
• Saturated Fat: 0.4 g
• Polyunsaturated Fat: 3 g
• Monounsaturated Fat: 0.8 g
• Trans Fat: 0 g
• Protein: 1.9 g
• Cholesterol: 0 mg
• Sodium: 3.09 mg (0.1% DV*)
• Manganese: 0.255 mg (11% DV)
• Thiamin (vitamin B1): 0.169 mg (14% DV)
• Copper: 0.126 mg (14% DV)
• Magnesium: 40.4 mg (10% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How do flaxseeds compare to chia seeds? Both contain lots of fiber and ALA. Flax is a better source of ALA than chia seeds, although chia seeds also have many health-promoting effects. One ounce of flaxseeds contains about 6,000 milligrams of ALA compared to about 4,900 in the same amount of chia seeds.

Benefits

1. High in fiber but low in carbs

One tablespoon of flaxseeds possesses 3 grams of carbohydrates, of which 2.8 grams are fiber and just 0.2 grams are sugar.

One of the most extraordinary attributes of flaxseed is that flax contains high levels of mucilage gum content, a gel-forming fiber that is water-soluble and therefore moves through the gastrointestinal tract undigested.

Once eaten, mucilage from flaxseeds can keep food in the stomach from emptying too quickly into the small intestine. This can increase nutrient absorption and make you feel fuller. Because the fiber found in flaxseed is not able to be broken down in the digestive tract, some of the calories that flax contains won’t even be absorbed.

Flax is low in carbohydrates but extremely high in both soluble and insoluble fiber. This means it also supports colon detoxification, may help with fat loss and can reduce sugar cravings. A 2018 study showed how flaxseed cookies helped decrease constipation symptoms, weight, glycemic and lipid levels.

Most adults should aim to consume between 25–40 grams of fiber from high-fiber foods daily. Eating just two tablespoons of flaxseeds per day can provide about 20 percent to 25 percent of your fiber needs.

2. High in omega-3 fatty acids

While not containing EPA or DHA omega fatty acids, flaxseeds do contain the type of omega-3 called ALA (alpha-linolenic acid), an n-3 polyunsaturated fatty acid. With the help of ALA, flaxseed is considered one of the best foods for reducing inflammation and promoting cardiovascular and gut health.

Along with reducing inflammation, ALA has been found in studies to help decrease incidence of coronary heart disease and hypertension, improve platelet function, promote healthy endothelial cell function, protect arterial function and reduce heart arrhythmias.

3. May lower cholesterol levels

Flaxseeds are considered one of the top cholesterol-lowering foods. Studies have shown that these seeds can reduce both total and LDL cholesterol levels to keep your heart healthy.

The soluble fiber content of flaxseed traps fat and cholesterol in the digestive system so it’s unable to be absorbed. Soluble flax fiber also traps bile, which is made from cholesterol in the gallbladder. The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and therefore lowering cholesterol.

A study published in the journal Nutrition and Metabolism found that adding flaxseeds into your diet can naturally reduce “bad cholesterol” levels by increasing the amount of fat excreted through bowel movements.

A 2021 study of 8,866 people showed that increased ALA intake may lead to decreased cholesterol levels as well as a lower risk of ischemic heart disease and type 2 diabetes.

4. May help treat hyperlipidemia

Hyperlipidemia is having an abnormally high concentration of fats or lipids in the blood, and it’s one of the most important risk factors of ischemic heart disease. Studies show that flaxseeds (not flaxseed oil) can significantly lower these lipids.

Flax promotes health of the heart and arteries due to its anti-inflammatory action, anti-hypertensive properties, cholesterol-lowering effects, anti-oxidative capacity and lipid-modulating properties.

One 2015 study split 70 hyperlipidemia patients into two groups, with the intervention group receiving 30 grams of raw flaxseed powder every day for 40 days. At the end of the study, their serum lipids were measured again.

The group taking the flaxseed powder saw their serum lipids reduced (aka their “bad cholesterol” levels decline). The authors concluded that “flaxseed may be regarded as a useful therapeutic food for reducing hyperlipidemia.”

5. May lower blood pressure

Hypertension (aka high blood pressure) occurs when the pressure in your blood vessels gets too high (140/90 mmHg or higher). Flaxseed is considered a top food that can lower blood pressure.

A review of 15 studies published in Clinical Nutrition found flaxseed may lead to a significant decrease in high blood pressure (both systolic and diastolic). If you’re starting your flaxseed intake to help manage high blood pressure, the same study found consuming flaxseed for more than 12 weeks had a greater effect than consumption for fewer than 12 weeks.

While flaxseed oil may have the desired effect on diastolic blood pressure, it did not on systolic blood pressure. Lignan extracts didn’t appear to have an effect either. So, if you’re targeting high blood pressure, ground flaxseed may be your best option.

A 2022 study involved 112 people with high blood pressure and who took four tablespoons of flaxseed daily. Results included a 20.4 unit drop in total cholesterol along with major drops in body mass index and blood pressure.

It’s even been shown to help inhibit heart arrhythmias (abnormal heart beats rhythms).

6. May help stabilize blood sugar

Flaxseed is well-known for its positive effects on blood sugar levels, making it a potentially useful tool for those prone to diabetes. When diabetic subjects took one tablespoon of ground flax daily for a month, they experienced a significant drop in fasting blood sugar, triglycerides, cholesterol and A1C level.

Flaxseeds may also improve insulin sensitivity in glucose-intolerant people or those with type 2 diabetes. After 12 weeks of flax supplementation, one study found a small but significant drop in insulin resistance.

In a review of 25 studies, whole flaxseeds appeared to lower blood sugar and prevent insulin resistance (which occurs when the body isn’t able to regulate blood sugar levels very well).

7. May help lower cancer risk

As part of a healthy diet, flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer.

For this reason, flax is included in the Budwig diet protocol, a natural approach to helping prevent and treat cancer. The Budwig diet protocol involves eating at least one daily serving of a recipe made with cottage cheese or yogurt, flaxseeds and flaxseed oil. For this reason, the Budwig diet is sometimes called the flax oil and cottage cheese diet or just the flaxseed oil diet.

A study published in the Journal of Clinical Cancer Research discovered that consuming flaxseeds may defend against breast cancer by decreasing tumor growth. Certain studies show that women experience a reduced risk for developing breast cancer when they consume larger amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry. This has led some experts to recommend mostly plant-based diets for reducing risks of hormone-related cancers.

The lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol (types of estrogens), which is believed to be how flax naturally helps balance hormones. Balanced hormones (meaning not too little or too much estrogen and progesterone) can help lower incidence of breast cancer and other problems in women.

For similar reasons, another study published in the Journal of Nutrition found that the lignans in flaxseeds may help protect against endometrial and ovarian cancer.

8. May help you manage your weight

A 2017 systematic review published in Obesity Reviews concluded that flaxseed is a good choice for weight management, particularly for weight reduction in overweight and obese participants. Results suggested a significant reduction in body weight and waist circumference following flaxseed supplementation.

Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss.

ALA fats may also help reduce inflammation and help with hormonal balance. An inflamed body tends to hold on to excess weight — plus it’s common to struggle with digestive issues like constipation and bloating if you’ve been eating an unhealthy diet.

Consider adding a couple of teaspoons of ground flaxseed to soups, salads or smoothies daily as part of your weight loss plan.

9. Helps decrease menopausal and hormonal imbalance symptoms

Lignans found in the flaxseed have been shown to have positive effects in menopausal women. In fact, flaxseed can be used as an alternative to hormone replacement therapy in some cases or as a complementary approach to balancing hormones due to the estrogenic properties that lignans have.

In one study of 140 postmenopausal women, menopausal symptoms decreased and the quality of life increased in women who ingested a flaxseed-supplemented diet.

Due to flax’s ability to balance estrogen, flaxseeds may lower one’s risk of developing osteoporosis. It can even help menstruating women by helping maintain cycle regularity, such as encouraging a normal length luteal phase (the period between ovulation and menstruation).

To take advantage of these hormonal benefits of flaxseed, try to include one to two tablespoons of flax in your breakfast smoothie, along with one tablespoon of flaxseed oil at some point during the day.

10. High in antioxidants (lignans)

One of the greatest perks of flaxseed is that it’s packed with antioxidants, specifically the type called lignans. Lignans are unique fiber-related polyphenols that feature anti-aging, hormonal-balancing and cellular-regenerating effects.

Lignans are considered natural “phytoestrogens,” or plant nutrients that work somewhat similarly to the hormone estrogen. Phytoestrogens in flaxseed can alter estrogen metabolism, causing either an increase or decrease in estrogen activity depending on someone’s hormonal status. (In other words, flax has both estrogenic and antiestrogenic properties.)

For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which is tied to increased protection against tumor growth.

Lignans are also known for their antiviral and antibacterial properties. Therefore, consuming flax regularly may help reduce the number or severity of colds and flus.

Studies have also found that polyphenols also support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

How to use

Look for flaxseed in major grocery stores, health food stores and online. These days they are widely available in supermarkets and might also be found in “bulk bin” sections of some health food stores where they are sold by the pound.

There are many great ways to add these super seeds into your diet, including adding them to healthy baked goods like homemade muffins, breads and cookies, plus oatmeal, yogurt, smoothies and more. It’s also gluten-free.

How to prepare flaxseeds

The very best way to experience the benefits of flaxseed is to consume flaxseeds in their sprouted form. Soaking them and then sprouting them eliminates phytic acid and may greatly increase mineral absorption. The Flax Council of Canada recommends soaking flaxseeds for minimum 10 minutes in warm water or for two hours in colder water. Some also soak the seeds overnight and then add the entire gel-like mixture (seeds plus water) to recipes.

To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. Flaxseeds are even more beneficial when sprouted and ground into flaxseed meal because grinding flax helps you absorb both types of fiber it contain. Whole flaxseeds will pass right through your body without being digested, which means you will not receive some of its nutrients.

You can grind whole flaxseeds in a coffee grinder, which is best done immediately before eating them so they do not spend much time exposed to air. You can also buy flaxseeds pre-ground as flaxseed meal (or golden flaxseed meal).

Like other sources of fiber, including chia seeds and hemp seeds, make sure to take them with plenty of water or other fluids.

Additionally, flaxseeds are used to make flaxseed oil, which is easily digested and a concentrated source of healthy fats. Another product of the flax plant (Linum usitatissimum) is linseed oil, which is boiled oil that’s used in oil-based paints, glazing putties (for windows) and as a wood grain protector/enhancer. Boiled linseed oil should never be taken internally.

How much flaxseed should you eat per day?

Is it good to eat flaxseed every day? Aim for about one to two tablespoons daily for proper dietary flaxseed supplementation. It’s fine to take them every day as long as you don’t experience side effects.

You might want to use more or less depending on your goals and how you react to consuming flaxseeds, so it’s best to monitor how you feel to find the right amount. Consult with your healthcare professional as well.

Baking and cooking with flaxseed

One of the most common questions regarding the use of flaxseeds in recipes is whether baking has any effect on flax’s omega-3 fatty acids. According to many studies, you can bake flaxseeds at 300 degrees Fahrenheit for about three hours, and the omega-3s (ALA) in flaxseeds will remain stable.

Here are tips for including flaxseeds in recipes:

• Add 1–3 tablespoons of ground flaxseed to a morning smoothie. Add plenty of water or almond/coconut milk, due to how the flaxseeds absorb liquid.
• Mix a tablespoon in with yogurt with some raw honey.
• Bake ground flaxseeds into muffins, cookies and breads.
• Add to homemade sprouted granola.
• Mix with water and use as an egg substitute in vegetarian/vegan recipes.

Storing flaxseed

Flax are more susceptible to going rancid over time, so they should be kept in the refrigerator to prolong their freshness. While many sources recommend that you store your flaxseeds (ground or whole) in an opaque container in the fridge or freezer, the Flax Council of Canada differs: “Studies conducted by the Flax Council of Canada show that coarsely ground flax seeds can be stored at room temperature for up to 10 months, without spoilage or loss of the omega-3 fatty acid, ALA.”

Risks and side effects

What are the potential side effects of eating flaxseeds and dietary flaxseed supplementation? When you first introduce flax (and therefore a lot of fiber) to your diet,  you might temporarily experience some of these side effects:

• Bloating and gas
• Abdominal discomfort
• Loose stools
• Decreased appetite
• Potentially hormonal changes if you consume large amounts

The fiber in flaxseed may impair absorption of some medications. Also, be aware that flaxseed acts as a blood thinner, so if you’re taking any blood thinners, such aspirin or other NSAIDs, you should avoid flaxseed consumption.

Additionally, avoid flaxseeds if you have hormone-sensitive breast or uterine cancer, and use with caution if you have high cholesterol and are taking cholesterol-lowering drugs.

Final Thoughts

• Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds. They contain the omega-3 fatty acid called ALA, protein, fiber, minerals like magnesium and phosphorus, and antioxidants called lignans.
• Health benefits of adding them to your diet include balancing blood sugar levels, reducing high LDL “bad cholesterol,” decreasing high blood pressure, promoting satiety and weight management, and contributing to gut/digestive health.
• To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. They can be added to things like oatmeal, baked goods, coatings for meat, yogurt and more.
• Consume about two to three tablespoons of whole or ground flaxseeds (also called flaxseed meal) daily, or have about one to two teaspoons of flaxseed oil.

The post Flaxseed Benefits for Lowering Cholesterol, Blood Pressure & Much More appeared first on Dr. Axe.

More and more health benefits have emerged linking nut consumption to a decreased risk of chronic disease. A study in the Journal of the American College of Cardiology, for example, showed that a higher intake of some of the healthiest nuts was associated with a lower risk of coronary heart disease.

Other studies have also turned up impressive results, revealing that eating more nuts could even protect against cancer.

Take a look at any nutritional value of nuts chart, and it’s easy to see why they’re so healthy. They’re high in fiber and protein, plus loaded with heart-healthy fats.

So what are the healthiest nuts, and are some better for you than others? Let’s start off with the healthiest nuts to eat, followed by what may make some less healthy than others.

1. Almonds

Almonds are high in fiber, protein and vitamin E, along with several other important micronutrients.

A one-ounce serving of almonds contains approximately:

• Calories: 164
• Total Carbohydrates: 6.1 g
• Fiber: 3.5 g
• Sugar: 1.2 g
• Total Fat: 14.1 g
• Saturated Fat: 1.1 g
• Polyunsaturated Fat: 3.5 g
• Monounsaturated Fat: 9 g
• Trans Fat: 0.004 g
• Protein: 6 g
• Sodium: 0.3 mg (0.01% DV*)
• Vitamin E: 7.3 mg (49% DV)
• Copper: 0.3 mg (33% DV)
• Manganese: 0.6 mg (26% DV)
• Riboflavin: 0.3 mg (23% DV)
• Magnesium: 76.5 mg (18% DV)
• Phosphorus: 136 mg (11% DV)
• Zinc: 0.9 mg (8% DV)
• Calcium: 76.3 mg (6% DV)
• Iron: 1.1 mg (6% DV)
• Niacin: 1 mg (6% DV)
• Potassium: 208 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Studies show that adding a few servings of almonds into your diet can be incredibly beneficial to your health. In one study, eating almonds every day resulted in a decrease in cholesterol levels and belly fat.

Another study published in the Journal of the American College of Nutrition showed that increasing almond intake helped improve insulin sensitivity and reduced cholesterol in adults with prediabetes.

Other studies have found that almonds may also increase beneficial HDL cholesterol, enhance memory function and even protect against breast cancer.

2. Brazil nuts

The Brazil nut is one of the healthiest nuts on the planet. It is especially high in selenium, an important mineral with antioxidant activities that helps fight against harmful free radicals to prevent cell damage.

A one-ounce serving of dried, unblanched Brazil nuts provides about:

• Calories: 187
• Total Carbohydrates: 3.3 g
• Fiber: 2.1 g
• Sugar: 0.7 g
• Total Fat: 19 g
• Saturated Fat: 4.6 g
• Polyunsaturated Fat: 6.9 g
• Monounsaturated Fat: 6.8 g
• Trans Fat: 0 g
• Protein: 4.1 g
• Sodium: 0.9 mg (0.04% DV*)
• Selenium: 544 mcg (989% DV)
• Copper: 0.5 mg (56% DV)
• Magnesium: 107 mg (25% DV)
• Thiamine: 0.2 mg (17% DV)
• Phosphorus: 206 mg (16% DV)
• Manganese: 0.3 mg (13% DV)
• Vitamin E: 1.6 mg (11% DV)
• Zinc: 1.2 mg (11% DV)
• Potassium: 187 mg (4% DV)
• Iron: 0.7 mg (4% DV)
• Calcium: 45.4 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

These Brazilian nuts are also chock-full of health benefits. In a 2013 study, a single serving of Brazil nuts was found to significantly lower bad LDL cholesterol and raise good HDL cholesterol within just nine hours.

Due to their high selenium content, Brazil nuts may also be beneficial when it comes to cancer prevention. A study from Canada found that selenium could help prevent the development of lung cancer in those with low selenium status.

3. Cashews

Cashews are a popular nut that provide a hearty dose of healthy fats as well as plenty of health benefits.

A one-ounce serving of cashews holds roughly:

• Calories: 157
• Total Carbohydrates: 8.6 g
• Fiber: 0.9 g
• Sugar: 1.7 g
• Total Fat: 12.4 g
• Saturated Fat: 2.2 g
• Polyunsaturated Fat: 2.2 g
• Monounsaturated Fat: 6.8 g
• Protein: 5.2 g
• Sodium: 3.4 mg
• Copper: 0.6 mg (31% DV)
• Manganese: 0.5 mg (23% DV)
• Magnesium: 81.8 mg (20% DV)
• Phosphorus: 166 mg (17% DV)
• Vitamin K: 9.5 mcg (12% DV)
• Zinc: 1.6 mg (11% DV)
• Iron: 1.9 mg (10% DV)
• Thiamine: 0.1 mg (8% DV)
• Selenium: 5.6 mcg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 185 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Why exactly are cashews good for you? They are full of antioxidants that can help protect against free radical damage and reduce the risk of chronic disease.

One study found that including cashews in the diet helped increase the antioxidant capacity in patients with metabolic syndrome.

Cashews are also lower in fat than other types of nuts but still provide a good amount of heart-healthy fats. According to a study in Food Science & Nutrition, nearly 80 percent of the fats in cashews are healthy polyunsaturated and monounsaturated fats. (15)

4. Hazelnuts

Hazelnuts are a great source of manganese and copper, as well as many other essential micronutrients.

A one-ounce serving of hazelnuts contains about:

• Calories: 178
• Total Carbohydrates: 4.7 g
• Fiber: 2.8 g
• Sugar: 1.2 g
• Total Fat: 17.2 g
• Saturated Fat: 1.3 g
• Polyunsaturated Fat: 2.2 g
• Monounsaturated Fat: 13 g
• Trans Fat: 0 g
• Protein: 4.3 g
• Manganese: 1.8 mg (78% DV)
• Copper: 0.5 mg (56% DV)
• Vitamin E: 4.3 mg (29% DV)
• Thiamine: 0.2 mg (17% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Magnesium: 46.2 mg (11% DV)
• Folate: 32 mcg (8% DV)
• Phosphorus: 82.2 mg (7% DV)
• Iron: 1.3 mg (7% DV)
• Zinc: 0.7 mg (6% DV)
• Potassium: 193 mg (4% DV)
• Vitamin K: 4 mcg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Hazelnuts are one of the healthiest nuts when it comes to reducing the risk of heart disease. A study out of Turkey found that a hazelnut-enriched diet reduced total cholesterol by nearly 8 percent, dropped triglycerides by 7 percent and increased beneficial HDL cholesterol by 6 percent compared to a control group.

Thanks to their impressive nutrient density, another study published in the European Journal of Clinical Nutrition showed that eating hazelnuts even helped boost vitamin E concentrations in the blood.

5. Macadamia nuts

Macadamia nuts are especially high in fat as well as nutrients like manganese and thiamine.

A one-ounce serving of raw macadamia nuts supplies roughly:

• Calories: 204
• Total Carbohydrates: 3.9 g
• Fiber: 2.4 g
• Sugar: 1.3 g
• Total Fat: 21.5 g
• Saturated Fat: 3.4 g
• Polyunsaturated Fat: 0.4 g
• Monounsaturated Fat: 16.7 g
• Trans Fat: 0 g
• Protein: 2.2 g
• Cholesterol: 0 mg
• Sodium: 1.4 mg (1% DV*)
• Manganese: 1.17 mg (51% DV)
• Thiamine: 0.34 mg (28% DV)
• Copper: 0.214 mg (24% DV)
• Magnesium: 36.9 mg (9% DV)
• Iron: 1.05 mg (6% DV)
• Phosphorus: 53.3 mg (4% DV)
• Vitamin B6: 0.078 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

The heart-promoting benefits of macadamia nuts secure their spot as one of the healthiest nuts. One study showed that short-term macadamia nut consumption helped reduce markers of oxidative stress and inflammation associated with coronary artery disease in 17 patients.

Another study published in the Journal of Nutrition found that eating a diet rich in macadamia nuts helped reduce both total and bad LDL cholesterol in 25 adults with high cholesterol.

6. Valencia peanuts

Peanuts are one of the most common nuts that might pop to mind first, but are peanuts healthy? Peanuts are a good source of many essential vitamins and minerals and can be a healthy dietary addition.

A one-ounce serving of Valencia peanuts provides approximately:

• Calories: 162
• Total Carbohydrates: 5.9 g
• Fiber: 2.5 g
• Total Fat: 13.5 g
• Saturated Fat: 2.1 g
• Polyunsaturated Fat: 4.7 g
• Monounsaturated Fat: 6.1 g
• Protein: 7.1 g
• Sodium: 0.3 mg (<1% DV*)
• Copper: 0.3 mg (33% DV)
• Manganese: 0.6 mg (26% DV)
• Niacin: 3.7 mg (23% DV)
• Thiamine: 0.2 mg (17% DV)
• Folate: 69.7 mcg (17% DV)
• Phosphorus: 95.3 (14% DV)
• Magnesium: 52.2 mg (13% DV)
• Pantothenic acid: 0.5 mg (10% DV)
• Iron: 0.6 mg (8% DV)
• Zinc: 0.9 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Vitamin B6: 0.1 mg (8% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

So why are peanuts good for you? One massive study made up of 83,818 women showed that a higher consumption of nuts and peanut butter reduced the risk of developing type 2 diabetes.

Another study found that eating more peanuts decreased several risk factors of heart disease, such as triglyceride levels.

The benefits of eating peanuts may even begin before birth. One study found that eating peanuts at least once per week during pregnancy decreased the risk of allergic disease in children.

Mold is a common concern with peanuts, as they are grown underground in moisture. Valencia peanuts are a peanut variety grown in dryer climates, making them less prone to the growth of dangerous mold.

7. Pecans

Pecans are another type of nut notorious for their cardiovascular benefits. They are a rich source of manganese as well as several other key vitamins and minerals.

A one-ounce serving of pecans contains roughly:

• Calories: 196
• Total Carbohydrates: 3.9 g
• Fiber: 2.7 g
• Sugar: 1.1 g
• Total Fat: 20.4 g
• Saturated Fat: 1.8 g
• Polyunsaturated Fat: 6.1 g
• Monounsaturated Fat: 11.6 g
• Protein: 2.6 g
• Manganese: 1.3 mg (57% DV*)
• Copper: 0.3 mg (33% DV)
• Thiamine: 0.2 mg (17% DV)
• Zinc: 1.3 mg (12% DV)
• Phosphorus: 78.5 mg (11% DV)
• Magnesium: 34.3 mg (9% DV)
• Iron: 0.7 mg (9% DV)
• Vitamin B6: 0.1 mg (8% DV)
• Potassium: 116 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Eating pecans may help reduce several risk factors of heart disease, including decreasing cholesterol levels. A study published in the Journal of the American Dietetic Association showed that pecans could help lower LDL cholesterol levels, even in people with normal cholesterol.

Eating pecans may also boost antioxidant status to neutralize free radicals and fight off chronic disease. One study found that increasing pecan intake for four weeks significantly improved blood antioxidant profiles.

8. Walnuts

Walnuts can provide a good amount of protein as well as some manganese, copper and magnesium.

A one-ounce serving of walnuts supplies approximately:

• Calories: 185
• Total Carbohydrates: 3.9 g
• Fiber: 1.9 g
• Sugar: 0.7 g
• Total Fat: 18.5 g
• Saturated Fat: 1.7 g
• Polyunsaturated Fat: 13.4 g
• Monounsaturated Fat: 2.5 g
• Protein: 4.3 g
• Sodium: 0.6 mg (<1% DV*)
• Copper: 0.5 mg (56% DV)
• Manganese: 1 mg (43% DV)
• Vitamin B6: 0.2 mg (15% DV)
• Phosphorus: 98.1 mg (14% DV)
• Magnesium: 44.8 mg (11% DV)
• Iron: 0.8 mg (10% DV)
• Thiamine: 0.1 mg (8% DV)
• Zinc: 0.9 mg (8% DV)
• Folate: 27.8 mcg (7% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Walnuts are also an excellent source of plant-based omega-3 fatty acids, which can slash inflammation and decrease the risk of disease.

Some studies have found that walnuts may also improve brain function, with one noting that “human clinical trials have also suggested an association of walnut consumption with better cognitive performance and improvement in memory when compared to baseline in adults.”

Walnuts may also improve heart health by reducing cholesterol levels and blood pressure.

9. Pistachios

High in a wide array of vitamins and minerals, pistachios are also one of the best nuts for protein.

A one-ounce serving of pistachios has about:

• Calories: 159
• Total Carbohydrates: 7.7 g
• Fiber: 3 g
• Sugar: 2.2 g
• Total Fat: 12.8 g
• Saturated Fat: 1.7 g
• Polyunsaturated Fat: 4.1 g
• Monounsaturated Fat: 6.6 g
• Protein: 5.7 g
• Sodium: 0.3 mg (<1% DV*)
• Copper: 0.4 mg (44% DV)
• Vitamin B6: 0.5 mg (38% DV)
• Phosphorus: 139 mg (20% DV)
• Thiamine: 0.2 mg (17% DV)
• Iron: 1.1 mg (14% DV)
• Manganese: 0.3 mg (13% DV)
• Potassium: 289 mg (9% DV)
• Magnesium: 34.3 mg (9% DV)
• Zinc: 0.6 mg (5% DV)
• Folate: 14.5 mcg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

A study published in the Journal of the American College of Nutrition found that eating two to three ounces per day of pistachios improved blood lipid levels and lowered the ratio of bad LDL cholesterol to good HDL cholesterol. Another study found that eating pistachios helped maintain normal blood sugar levels after eating a high-carbohydrate meal.

Other research has suggested that pistachios could improve motor function, reduce oxidative stress and inflammation, and enhance blood vessel function, ranking them among the healthiest nuts around.

Some of the other healthiest nuts include kola nuts, pili nuts and black walnuts.

Healthiest nuts vs. unhealthiest nuts

A nut is a type of fruit made up of a hard shell with an edible seed inside. Nuts can be classified as either true botanical nuts or culinary nuts.

In fact, many nuts that are commonly used in cooking and baking are not actually true nuts but are used and consumed in the same way.

For example, are peanuts nuts? Although considered a culinary nut, peanuts are actually a type of legume.

Nuts can be grouped into a few different classes, including true nuts, drupes, gymnosperm seeds and angiosperm seeds.

• True nuts: These nuts fit the definition of a botanical nut, meaning that they do not open to release their seeds. Chestnuts, hazelnuts and acorns are a few examples of true botanical nuts.
• Drupes: A drupe is a type of fruit that contains an outer fleshy part surrounding a shell with a seed inside. Peaches, plums and cherries are considered drupes, as are walnuts, cashews, almonds and pecans.
• Gymnosperm seeds: These are a type of seed that are not enclosed. Pine nuts and gingko nuts are classified as gymnosperm seeds.
• Angiosperm seeds: These seeds are contained within a larger fruit. Some examples are Brazil nuts, macadamia nuts and peanuts.

Nuts types are also further separated by how they grow. As their names suggest, tree nuts like almonds, walnuts and cashews grow on trees while groundnuts like peanuts are a type of legume that ripens underground.

To make things even more complicated, nuts can be further broken down into how they are processed or produced. Roasted nuts, for example, may have a different nutrient profile than nuts with added sugars or flavors.

Of these, the healthiest nuts and seeds are those that are minimally processed without added ingredients.

Not all nuts are created equal. While there are plenty of nuts jam-packed with nutrients, some types of processing may diminish the health benefits of nuts.

Pre-shelled nuts, for instance, leave the natural casings of the nut exposed, causing the natural fats and oils to break down and become rancid more easily.

Nuts that are pre-seasoned or flavored can also be high in added sugar or salt, reducing their health properties. Even nuts that are roasted can be unhealthy because they are roasted in harmful hydrogenated vegetable oils and fats.

Nut butters are also not necessarily healthy — though they can be — since many types are chock-full of sugar, salt and hydrogenated oils.

Opt for unsalted, dry-roasted nuts whenever possible, and look for raw and organic nut butters with minimal added ingredients to ensure you’re getting the best quality.

Many types of nuts are loaded with health benefits, but they’re also loaded with calories as well — and when it comes to nuts, more is not always better.

Be sure to moderate your portion sizes and limit it to one ounce at a time to reap the health rewards of nuts without taking a toll on your waistline.

Additionally, nut allergies are common and can be dangerous. A peanut allergy, for instance, can cause skin reactions, digestive problems and even anaphylaxis, which can be life-threatening.

Tree nut allergies are also fairly common and can cause an allergic reaction in response to eating other types of nuts, such as almonds, walnuts, cashews and pistachios.

Keep in mind that even the healthiest nuts can become unhealthy when they’re loaded with extra ingredients. Look for unsalted, dry-roasted nuts, and skip the heavily processed and flavored nuts that are high in sugar, salt and hydrogenated oils.

Frequently asked questions

What is the most nutritious way to eat nuts?

The most nutritious way to eat nuts is raw or dry-roasted without added salt, sugar or oil. Raw nuts retain their healthy fats, vitamins and antioxidants, while dry-roasting preserves most nutrients.

Soaking nuts before eating can also enhance digestibility and nutrient absorption. Avoid fried or heavily salted nuts, which can increase unhealthy fats and sodium.

Which nuts are least fattening?

Almonds, pistachios and cashews are among the healthiest nuts that are lower in calories and fat compared to others. These nuts are also high in protein and fiber, which can help with weight management.

What is the unhealthiest nut to eat?

Macadamia nuts and pecans are often considered less ideal for those watching their calorie and fat intake because they are high in fat and calories. That said, they still contain heart-healthy fats and are among the healthiest nuts around.

Really, the unhealthiest are more processed and those that include added flavors, sugars and other additives.

What is the single healthiest nut?

Walnuts are often considered the healthiest nut because they are rich in omega-3 fatty acids (especially alpha-linolenic acid), antioxidants and other nutrients that promote heart and brain health. However, any of the varieties on this list of healthiest nuts can be a beneficial addition to your diet.

What nuts are safe to eat every day?

Most nuts are safe and healthy to eat every day when consumed in moderation. Almonds, walnuts, pistachios, cashews and hazelnuts are excellent options.

Daily nut consumption (about a handful or one ounce) has been linked to numerous health benefits, such as better heart health, improved cholesterol levels and reduced risk of chronic diseases.

Incorporating a variety of nuts can offer a wide range of nutrients while supporting overall health.

Final thoughts

• Nuts provide many important nutrients, and nut consumption has even been associated with health benefits like a reduced risk of cancer and heart disease, particularly when consuming the healthiest nuts.
• The healthiest nuts include almonds, Brazil nuts, cashews, hazelnuts, macadamia nuts, Valencia peanuts, pecans, walnuts and pistachios.
• Nuts that are heavily processed or contain added ingredients can actually be high in added sugars and sodium. Opt for minimally processed nuts without extra ingredients to maximize health benefits and make sure you’re consuming the healthiest nuts available.
• Additionally, keep intake in moderation, and remember to combine with a balanced diet and healthy lifestyle to see the most results.

The post 9 Healthiest Nuts and Their Benefits appeared first on Dr. Axe.

Whether you are looking to improve your digestive health, boost metabolism or add another source of healthy fatty acids to your diet, chia seeds have you covered. And these chia seed recipes are the perfect place to get those benefits and more.

There is a lot to love about “superfood” chia seed recipes: their high source of fiber, ability to help keep you full, the benefits they provide for cardiovascular and digestive health.

Another great thing about using chia seeds in your homemade desserts, snacks and side dishes? They are low in calories — especially when you consider all of their benefits — and are now available at almost all major supermarkets.

If you’ve been struggling to find ways to use that big bag of chia seeds you recently bought, here are some awesome chia seed recipes that you can turn to over and over again in order to get these healthy seeds into your diet each and every day.

I recommend using natural sweeteners like raw honey, real maple syrup or organic coconut palm sugar to get the most nutrients out of these chia seed recipes. Also, it’s best to substitute in grass-fed dairy or goat milk, replace table salt with sea salt or kosher salt, and replace canola and vegetable oil with coconut oil or ghee.

Chia seed recipes: Breakfast and snacks

1. Strawberries and Cream Chia Pudding

“Chia pudding” is a perfect swap for sugary, processed bread or rice puddings that are loaded with refined carbs and empty calories. Chia seeds have the ability to soak up water and form a gel-like substance, which closely resembles other dessert-like puddings that may be some of your childhood favorites.

The sky is the limit when it comes to chia seed recipes for making healthy breakfast puddings, but this combination of coconut, strawberries and lime is a perfect mix of sweet and decadent, while still staying light and fresh thanks to the acidity of the lime.

Photo: Strawberries and Cream Chia Pudding / The Kitchn

2. Coconut Chia Protein Pancakes

Pancakes made using coconut flour and topped with a bit of unsweetened coconut flakes add something different in terms of taste than your usual plain or blueberry pancakes.

The addition of high-quality vanilla whey protein and chia seeds boosts the satisfying protein and fiber in this breakfast, so you stay full and focused until lunchtime.

These would be a great way to sneak some chia seeds into your children’s day as well. What kid doesn’t like pancakes?

Photo: Coconut Chia Protein Pancakes / Dr. Axe

3. Quinoa Chia Seed Protein Bars

Many packaged protein bars contain a laundry list of processed ingredients that commonly cause digestive problems and more. Make your own protein bars instead, so you always have a healthy breakfast-on-the-go option or something you can keep in your bag as a filling afternoon snack.

Replace the agave in this recipe with raw local honey, one of my favorite ingredients for reducing inflammation, providing vitamins and minerals, and appeasing a sweet tooth in a healthy way.

Photo: Quinoa Chia Seed Protein Bars / Wendy Polisi

4. Pumpkin Pie Oatmeal

Adding chia seeds to your oatmeal is one of the easiest ways to incorporate them into your breakfast.

Pumpkin and chia seeds make this breakfast a great source of fiber, which helps keep your digestive system operating smoothly. Plus cinnamon, along with the high amount of fiber, both work to keep your blood sugar stable as the morning goes on.

Make sure you add a bit more water than you normally would when preparing your oats with chia seeds, since the chia seeds will soak up a good amount of liquid and make your oats more dense. You can make similar oatmeal and chia seed recipes by adding in other fruits, nuts or healthy toppings of your choice.

5. Orange Vanilla Bean Chia Pudding

Oranges and other citrus fruits should be staples in every kitchen. They are some of the foods that is highest in vitamin C, which boosts immunity, helps treat infections and acts as a powerful antioxidant.

Citrus fruits are even great for your skin, so this orange-infused oatmeal will help you keep your “glow” all winter long, while oranges are usually at their peak of ripeness and availability.

Vanilla extract makes a great addition to any chia pudding because it’s shelf-stable, low in calories but very high in flavor. (A little goes a long way.)

Vanilla beans or pure vanilla extract bring out sweetness in chia seed recipes without needing to add any extra sugar.

Photo: Orange Vanilla Bean Chia Pudding / One Ingredient Chef

6. Lemon Muffins with Chia Seeds and Honey Glaze

If you love lemon poppy seed muffins, then this chia seed recipe for healthy breakfast muffins has your name written all over it. Remember to use coconut palm sugar in place of regular white sugar and to substitute sprouted ancient grain or your favorite gluten-free or grain-free flour.

And don’t be shy with adding plenty of fresh lemon juice and lemon zest. Lemons are full of benefits, such as boosting immunity, helping reduce allergies and more.

Lemons and high-quality raw honey are two one of my favorite detox ingredients and a great way to fight off colds and other illnesses.

Photo: Lemon Muffins with Chia Seeds and Honey Glaze / Pinch of Yum

7. Apple Mug Muffins with Chia Seeds

This egg-free chia seed recipe uses coconut flour over processed flours, which makes this recipe both gluten-free and vegetarian/vegan-friendly.

Apples are an excellent addition to any muffin recipe thanks to their high level of fiber and anti-inflammatory properties. In fact, they contain a special compound called pectin, which is great for the digestive tract.

Photo: Apple Mug Muffins with Chia Seeds / Civilized Caveman Cooking

8. Blackberry Chia Jam

Skip the overly sugary, jarred jams that you buy in most grocery stores, and make your own upgraded version instead using plenty of actual berries and chia seeds. The chia seeds help create a perfect jelly texture and importantly keep your blood sugar stable.

Blackberries and other berries are some of the healthiest fruits you can add to any breakfast chia seed recipes, so start by spreading this jam on sprouted ancient grain toast, an English muffin or in oatmeal.

Thanks to their high level of antioxidants, berries help fight free radicals and are great for reducing symptoms associated with aging — plus they are loaded with antioxidants and anti-inflammatory properties.

Photo: Blackberry Chia Jam / The Kitchn

9. Toasted Oatmeal with Strawberry Chia Jam and Coconut Whipped Cream

Instead of relying on baked goods like store-bought muffins or pastries, make your own “toasted oatmeal” instead, which will give you the same hearty texture you’re looking for with a fraction of the calories and sugar.

Oats are an excellent source of fiber, which helps regulate blood sugar and reduce cravings thanks to its ability to make you feel full and satisfied. Fiber also plays a very important role in digestive and cardiovascular health.

Oats also provide important minerals and complex carbohydrates, which are especially useful for athletes, making them a great pre- or post-workout snack.

Coconut whipped cream is a perfect silky-smooth substitution for flavored, sugar-loaded yogurts.

Between the chia seeds, berries, oats and coconut, you’ve got a breakfast that offers antioxidants, healthy fatty acids, loads of fiber and some serious staying power.

Photo: Toasted Oatmeal with Strawberry Chia Jam and Coconut Whipped Cream / Cookie and Kate

10. Lemon Chia Seed Pancakes with Roasted Strawberries

Here’s another great example of how to please the whole family on “pancake Sunday” while still giving everyone a healthy meal. Use oat flour or sprouted ancient grain flour instead of whole wheat in this recipe, and swap in coconut palm sugar for regular sugar.

Strawberries, and all other berries, are excellent when combined with water-absorbing chia seeds, making the perfect topping for simple oats. Along with strawberries, try adding blueberries as well.

Blueberries contain a whole range of important nutrients — plus they taste great. All berries are an excellent source of antioxidants, fiber, and vitamins K and C.

Photo: Chia Seed Pancakes with Roasted Strawberries / Two Peas and Their Pod

11. Berry Chia Seed Smoothie Bowl

Breakfast bowls are popular for a reason: They’re filling, delicious and don’t take much time to make. This berry chia seed smoothie bowl is no exception.

This colorful chia seed recipe combines bananas, dates and blueberries with coconut milk yogurt or Greek yogurt, coconut water, and of course the chia seeds.

To up the ante, you can top this bowl with hemp seeds, blackberries, raspberries, strawberries or any other healthy superfood of your choosing.

12. Gut-Healing Smoothie

Having a smoothie for breakfast is common these days — so why not start your day with a gut-healthy meal in a cup?

While the greens — namely kale and spinach — provide the color, this smoothie makes the list of chia seed recipes because the seeds are added among the likes of avocado, bananas, ginger, bee pollen, hemp hearts, honey, and your choice of collagen or whey protein powder.

That’s a superfood concoction that both tastes great and boosts overall health. Talk about a great way to start your day!

13. Hydrating Watermelon Smoothie with Strawberries and Banana

Another fruit-forward smoothie on the chia seed recipes list? That’s right, this hydrating watermelon, strawberry and banana smoothie also includes chia seeds and maple syrup as optional (but definitely encouraged) ingredients.

Combined with the coconut milk yogurt, this is a refreshing and energizing recipe that’s perfect for kicking off your morning.

14. Low-Carb Chia Breakfast Egg Muffins

Organic, cage-free eggs are a great way to start out a busy day or even a good addition to lunch or an afternoon snack. Eggs provide not only protein, but also importantly Vitamin D, iodine, choline and iron too.

Be sure to find the best quality eggs you can (organic and cage-free) in order to get more omega-3s and nutrients and to decrease the risk for things like salmonella contamination. Look for them at farmers markets or your local health food store.

Chia seed recipes: Desserts

15. Peach Cobbler

If you have a weakness for warm cobbler topped with cold vanilla ice cream, then you need to try making this healthy version at home! Chia seeds, coconut flour and almond flour all give this dessert plenty of healthy fats, which help keep your blood sugar level stable when you eat sweets, like fruit.

Peaches, while they have a short season, can be found in organic frozen varieties in most grocery or health food stores, allowing you to make this healthy dessert year-round. Try the same recipe using fiber-rich apples too.

Photo: Peach Cobbler / Dr. Axe

16. Mocha Chocolate Chunk Chia Brownies

Luckily for us, high-quality dark chocolate in the form of unsweetened cocoa is very high in antioxidants and flavanols. Flavonols may help lower blood pressure and improve blood flow to the brain and heart.

Cocoa is also a great source of magnesium, which is a mineral that many people are deficient in.

Cocoa gives you a nice energy boost without any jitters and helps with focus, attention and athletic training, making  it on of the most popular “superfoods.”

For this particular recipe, use coconut palm sugar as your sweetener, and also replace regular butter with grass-fed butter or coconut oil in order to give these brownies plenty of healthy moisture.

17. Chai Spiced Chia Pudding with Pomegranate

This is not your average chia seed pudding. This one features a unique sweet and spicy flavor thanks to the mix of pink peppercorns and pomegranate seeds.

Pomegranate is a great antioxidant and a perfect addition to any of your favorite chia seed recipes.

What makes pomegranates even more impressive? They were actually one of the foods mentioned in the Bible and have been eaten for thousands of years around the world for their health-promoting abilities.

Pomegranates are a great skin-boosting fruit, since they have a natural ability to help the skin protect itself from sun damage and age-related wrinkles and fine lines.

Photo: Chai Spiced Chia Pudding with Peppercorns and Pomegranate / Wholehearted Eats

18. Grain-Free Thumbprint Cookies with Chia Berry Jam

Try making these grain-free cookies made with almond meal in place of processed flour and lots of different antioxidant-packed berries. Blueberries are a great choice, for example, because they contain gallic acid, which is a special protective antioxidant that is linked with antifungal, antiviral and immune-boosting benefits.

Other berries to incorporate could include raspberries, blackberries, and even dried superfood berries like goji or mulberries, which you could easily fold into your chia jam.

Photo: Grain-free Thumb Print Cookies with Chia Berry Jam / Savory Lotus

19. Honey Lime Chia Dressing with Fruit Salad

I love the simplicity of having a fresh fruit salad after dinner, especially when it has the extra benefit of omega-3-rich chia seeds added to it.

Honey and lime, along with chia seeds, make an impressive dressing that is a good source of vitamin C, essential fatty acids and has the ability to boost immunity. At the same time, the different fruit and berry varieties that you choose to use add to your fruit salad pack antioxidants and fiber into to this dessert.

Photo: Honey Lime Fruit Salad with Chia Dressing / Food for My Family

20. Creamy Chocolate Hazelnut Shake with Chia

This creamy smoothie is naturally sweetened with dried dates and gets its decadent flavor from blended hazelnuts and chia seeds.

Whenever you want to add heart-healthy nuts to your smoothies, it’s a good idea to soak them overnight in water beforehand — this way they blend easily and you wind up with an extra smooth smoothie.

Cocoa powder, a type of healthy chocolate used in this particular recipe, is a fantastic superfood that’s rich in numerous trace minerals. Look for high-quality, organic and raw cocoa powder whenever possible to get the most benefit out of using it in desserts, smoothies and more.

Photo: Creamy Chocolate Hazelnut Shake with Chia / Detoxinista

21. Chia Seed Wafer Cookies

I can’t think of a better way to use chia seeds in a healthy dessert than to add them to cookies! Try using coconut flour or oat flour in place of regular all-purpose flour and swapping in pure maple syrup or honey instead of the agave nectar.

Photo: Chia Seed Wafer Cookies / Savvy Naturalista

22. 3-Ingredient Chia Seed Pudding, with a Compote

Believe it or not, you can make this pudding in just minutes, and the only ingredients are coconut milk, chia seeds and vanilla extract. Really.

To take it up a notch, however, you’ll want to make the accompanying compote, but don’t worry — this is ready in minutes as well.

The combo of rhubarb, strawberries, maple syrup and shredded toppings really turns this pudding into one of the easiest yet delicious chia seed recipes around.

23. Paleo Raspberry Linzer Cookies

This one is a bit more time-consuming than many of the other chia seed recipes here, but boy is it worth it. These raspberry cookies have the perfect balance of sweet yet tart, and since they’re homemade, they only use the healthiest ingredients you can find in a cookie.

The chia seeds are mixed with raspberries, maple syrup and lemon juice for the jam, and the cookies use a combination of Paleo flour, coconut sugar, eggs, coconut oil, vanilla and almond extract, baking soda, and arrowroot starch and coconut sugar as a powdered sugar substitute.

Chia seed recipes: Savory entrees and side dishes

24. Cheesy Bread

If a good piece of bread is your weakness, this chia seed recipe is made for you. Chia seeds help give the bread a good, hearty texture but also keep your blood sugar stable, which is important any time you are eating carbohydrates.

The high-quality raw cheese, kefir and cage-free eggs in this recipe give the bread a high amount of protein as well, which will keep you way more satisfied than your average piece of processed bread. Using almond flour instead of regular refined flour makes this suitable for those avoiding gluten as well.

 Photo: Cheesy Bread / Dr. Axe

25. Quinoa Salad with Chia Chipotle Dressing

The combination of quinoa and chia seeds has a list of health benefits that could fill this entire page! Both are high in protein, gluten-free, and provide numerous benefits related to keeping blood sugar stable and a healthy weight in check.

Quinoa is also high in fiber, full of antioxidants and trace minerals,  and has been shown to help maintain a healthy cardiovascular system. Chia seed recipes for making homemade salad dressings sound like the perfect way to easily add some to a whole range of meals that you’re already preparing, from simple salads to veggie-filled grain dishes.

26. California Avocado Toast with Cashews, Chia and Craisins

If you aren’t already into using nutrient-packed avocados in all sorts of new ways (like on toast with various toppings), you need to give this one a try. Together with chia seeds, the avocado in this recipe adds even more filling fiber, healthy fats, and vitamins and minerals, such as vitamin E, vitamin A, potassium, iron, copper and more.

For this recipe, use ancient grain sprouted bread or even completely grain-free bread (such as Paleo bread). Also consider using actual cranberries or sliced grapes for even more filling volume.

Photo: California Avocado Toast with Cashews, Chia and Cranberries / I Wash You Dry

27. Cauliflower Medallions with Chia Seeds

What could be better than combining two of the healthiest foods in cauliflower and chia seeds? This simple side dish is made using eggs, almonds and, of course, chia seeds, which means they are actually a good source of protein in addition to many other minerals.

Use organic mozzarella cheese, or try goat cheese or organic, grass-fed Greek yogurt for an even more healthy protein added to this cauliflower and chia seed recipe.

The post 27 Chia Seed Recipes You’re Going to Crave appeared first on Dr. Axe.

You are probably familiar with the earthy, nutty and spicy flavor of cumin seeds or ground cumin. After all, humans have been using cumin in culinary dishes since ancient times — but did you know that cumin seeds have also been used for a variety of medicinal purposes, from digestive issues to respiratory conditions?

In Sanskrit, cumin is known as Jira, meaning “that which helps digestion,” and it is one of the most mentioned herbs in the Bible. It’s also believed that cumin is beneficial for heart health, chronic inflammation, insomnia and even the immune system.

So next time you’re throwing together a hearty soup or pot of chili, be sure to take out your jar of cumin so you can take advantage of these amazing benefits.

What Are Cumin Seeds?

Cumin is the dried seed of the herb Cuminum cyminum, which is a member of the parsley family. The flowering plant belongs to the family Apiaceae, and it’s native to the East Mediterranean all the way to India.

Both whole and ground cumin seeds, which are found within the dried fruit of the plant, are used for cooking in several cultures, including Indian cuisine. The herb also has many uses as a traditional medicinal plant — particularly because of its ability to help fight infections and aid the digestive system.  

Cumin seeds are yellow-brown in color, with a flat and rectangular shape. The seeds are used for spice because of their distinctive taste and aroma.

When cumin is added to food, it creates a warm and earthy flavor — making it a staple in certain meat dishes, gravies, stews, soups and chili dishes.

Since ancient times, cumin seeds have been used for the treatment of various conditions in healing systems across the world. In Ayurvedic medicine, cumin seeds are valued for their carminative (relieving gassiness), antispasmodic and astringent properties.

Cumin is used to help alleviate mild digestive conditions, gassiness, diarrhea, colic, morning sickness and bloating. Cumin seeds are also known to improve liver function and promote the assimilation of other herbs.

In Iranian traditional medicine, cumin is considered a stimulant that helps relieve gastrointestinal and respiratory disorders. It’s also used to treat toothaches and epilepsy.

In Arabic medicine, cumin seeds are valued for their cooling effect. The seeds are reduced to powder and mixed with honey, salt and butter to soothe scorpion bites too.

Research indicates that in traditional medicine of Italy, Great Britain and the U.S., cumin seeds are used medicinally to soothe digestive issues, reduce inflammation and even improve skin conditions like eczema.

Related: What Are Nigella Seeds? Top 5 Benefits + How to Use

Nutrition Facts

Cuminaldehyde, cymene and terpenoids are the major volatile components of cumin. The seeds are an excellent source of dietary fiber, essential minerals, such as iron, calcium and antioxidant vitamins.

One tablespoon (approximately six grams) of whole cumin seeds contains about:

• Calories: 22
• Total Carbohydrates: 2.7 g
• Fiber: 0.6 g
• Sugar: 0.1 g
• Total Fat: 1.3 g
• Saturated Fat: 0.1 g
• Polyunsaturated Fat: 0.2 g
• Monounsaturated Fat: 0.8 g
• Trans Fat: 0 g
• Protein: 1 g
• Cholesterol: 0 mg
• Sodium: 10.1 mg (0.4% DV*)
• Iron: 4 mg (22% DV)
• Manganese: 0.2 mg (10% DV)
• Calcium: 56 mg (6% DV)
• Magnesium: 22 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Benefits

1. Aids digestion

Thymol, a compound in cumin, is known to stimulate the glands that secrete acids, bile and enzymes.

Animal studies have shown that spices like cumin produce significant stimulation of the activities of pancreatic lipase, proteases and amylase. Studies prove that these enzymes are responsible for the proper digestion of food in the stomach and intestines.

Because cumin seeds are high-fiber foods, they work to stimulate the digestive system and fight constipation. Research also suggests that cumin seeds can help to improve IBS symptoms.

When patients with irritable bowel syndrome were given 20 drop of cumin essential oil every day, they experienced an improvement of symptoms, including abdominal pain, nausea, painful defection, changes in stool consistency and presence of mucus in stool. Patients received 10 drops of cumin essential oil in the morning and 10 at night in a glass of warm water, 15 minutes after a meal.

Cumin seeds also help with digestion by preventing the formation of gas in the gastrointestinal tract. Research shows that they have carminative properties that combat flatulence, which can lead to stomach aches and abdominal pain or pressure.

2. Boosts immune system

Cumin has antiseptic and anti-inflammatory properties.

A review published in the International Journal of Molecular Sciences found that cumin and other spices — including clove, oregano, thyme and cinnamon — possess significant antibacterial and antifungal activities. That’s why cumin seeds can be used to prevent food spoilage caused by pathogens and harmful fungi.

Cumin can also increase your vitamin C intake. The presence of vitamin C in the culinary ingredient allows the spice to serve as an immune system booster.

Vitamin C is beneficial to individuals whose immune system has been weakened due to stress. Considering stress has become a common condition in our society, a sufficient intake of vitamin C can serve as an ideal tool for one’s overall wellness.

3. Helps manage respiratory disorders

Cumin seeds act as an expectorant and anti-congestive agent. They aid in the clearance of mucus from the airways, lungs, bronchi and trachea.

Cumin also works as a stimulant and disinfectant, so once the mucus is cleared from the airways, cumin seeds can help reduce inflammation and assist in alleviating the initial condition that caused congestion.

Cumin also works as a relaxant, and animal studies indicate that it may be useful for relieving asthma symptoms. Asthma, for example, is a respiratory illness that causes bronchial muscle spasms, swelling of the lung lining and increased mucus production — leading to the inability to breathe.

It’s generally caused by pollution, obesity, infections, allergies, exercise, stress or hormonal imbalances. By improving bronchial restriction, cumin seeds serve as a natural remedy for asthma.

4. Promotes skin health

Cumin seeds are rich in powerful antioxidants that work to reverse signs of aging and damage to the skin. Cumin’s antifungal and antibacterial properties can also help improve skin infections.

Cumin also contains small amounts of vitamin E along with vitamin C. These two vitamins help fight skin inflammation after exposure to UV radiation and can also be useful in naturally relieving signs of eczema and acne.

Cumin oil can also be used to help speed up cell regeneration and reduce the appearance of scars, acne and wrinkles.

5. May relieve insomnia

Many adults experience insomnia at some point, but others have long-term (chronic) insomnia. Primary causes of insomnia can include stress, indigestion, pain, medical conditions and more.

Fortunately, proper intake of vitamins, particularly B-complex vitamins, and maintaining good digestion have proved to be ways to help alleviate insomnia without drugs. Cumin aids digestion, relieving bloating and discomfort, which can make you restless and unable to sleep.

Additionally, cumin seeds are known to ease the mind and help manage cognitive disorders.

6. May help prevent diabetes

Cumin seeds are able to help prevent diabetes by reducing the chances of hypoglycemia, aka low blood sugar. Hypoglycemia may result in a number of symptoms, including sweating, shakiness, weakness and confusion.

The risk of experiencing hypoglycemia is greater in diabetics who have eaten less than usual, exercised more than usual or consumed alcohol.

A 2005 study published in the Journal of Agricultural and Food Chemistry suggests that cuminaldehyde, a component of cumin seeds, may be useful as a lead compound and a new agent for antidiabetic therapeutics because it helps improve glucose tolerance.

A 2017 study found that administering cumin supplements to patients with type 2 diabetes decreased serum levels of insulin, fasting blood sugar and glycosylated hemoglobin. Patients receiving 100-milligram and 50-milligram cumin capsules a day experienced beneficial effects.

A 2019 study also shows that Cuminum cyminum works as a promising anti-diabetic agent and may be able to mitigate symptoms of diabetes mellitus.

7. Has antiviral and antibacterial properties

Cumin seeds help fight viral infections and illnesses, such as helping prevent the common cold or flu, by acting as a disinfectant and antiviral agent. Cumin has even been tested against E. coli, which is bacteria that normally lives in the intestines of healthy people and animals.

Most varieties of E. coli are harmless or cause relatively brief diarrhea. A few particularly nasty strains, however, can cause severe abdominal cramps, bloody diarrhea and vomiting.

A 2008 study investigated the antibacterial mechanism of carvacrol and thymol, two components in cumin seeds, against E. coli. The study included a 200-milligram treatment that proved carvacrol and thymol had the desired antimicrobial effect against the bacteria.

A 2015 lab study found that a combination of cumin essential oil and nisin significantly decreased the growth of Salmonella typhimurium and Staphylococcus aureus, which are food-borne pathogens.

A 2020 study indicates that not only do Cuminum Cyminum seeds exhibit high antioxidant activity, but they also have interesting antibacterial activity, giving the seeds multipurpose value in foods.

8. High source of iron

Research indicates that iron plays a critical role in the body, and the liver and bone marrow are able to store iron in case it’s needed. Without iron, the primary cells in the muscles, called myoglobin, cannot hold oxygen. Without oxygen, these cells are not able to function properly, resulting in muscle weakness.

The brain is also dependent on oxygen for proper function. If iron is not present, the brain does not receive the oxygen it needs — resulting in poor memory, decreased productivity and apathy.

For this reason, iron-rich foods like cumin seeds are able to decrease the risk of cognitive disorders like Alzheimer’s disease and dementia.

Cumin is a nutritious additive for people with anemia. Anemia is related to a problem with the hemoglobin cells that carry oxygen throughout the body.

When the body is unable to get enough oxygen to the cells and tissues, it feels weak and fatigued. Because of the presence of iron in cumin seeds, they help improve anemia symptoms like fatigue, anxiety, cognitive malfunction and digestive issues.

9. Good source of bone-strengthening calcium

Cumin contains calcium, iron and manganese — three minerals that are important for bone strength. Research shows that chronic iron deficiency induces bone resorption and risk of osteoporosis.

Iron, in combination with calcium, manganese and zinc, can help reduce bone loss. Manganese helps with the formation of enzymes that are involved in bone metabolism.

One major cause of osteoporosis is a nutritional deficiency, so consuming nutrient-rich cumin seeds and other foods high in bone-strengthening minerals — like oats, chickpeas, liver, grass-fed beef, kefir, yogurt, almonds and raw broccoli — is part of a natural osteoporosis treatment plan that helps increase bone mass.

10. May improve cholesterol

A number of studies indicate that taking cumin extract may be helpful for improving cholesterol levels. One study published in the International Journal of Health Sciences found that when three to five drops of cumin extract were added to a patient’s diet three times per day for about 45 days, it resulted in a significant decrease in LDL levels.

Another 2014 study suggests that adding three grams per day of cumin powder to yogurt at two meals for three months led to reduced levels of fasting cholesterol, triglycerides and LDL cholesterol. Plus, it caused HDL cholesterol to increase and slightly reduced weight, body mass index, fat mass and waist circumference.

11. Aids weight loss

A randomized, double-blind, placebo-controlled clinical trial published in 2016 concludes that taking cumin and lime capsules helps improve metabolic profiles in people who are overweight. Researchers found those taking high doses of cumin (75 milligrams), plus lime, experienced significant weight loss after eight weeks.

Plus, this regime had beneficial effects on BMI, triglycerides, total cholesterol and LDL cholesterol levels.

Risks and Side Effects

Cumin is safe when consumed in regular food amounts. Research also suggests that the seeds are safe when taken by mouth in medicinal amounts, but be sure to consult with your doctor before using cumin extract or supplements for medicinal purposes.

Cumin may slow blood clotting, so it should be avoided by people with bleeding disorders. It might also lower blood sugar levels in some people. Watch for signs of low blood sugar, or hypoglycemia, and monitor your blood sugar carefully.

If you are having surgery, cumin might interfere with blood sugar control during and after the procedure. It’s best to stop using cumin at least two weeks before a scheduled surgery.

Cumin Seeds vs. Cumin Powder

You can buy cumin in seed form or already ground into cumin powder. When you cook with cumin seeds, it’s common to let them sit in heated broths so the oils begin to disperse the seeds’ flavor and fragrance.

You can also add cumin seeds to oils, sauces and marinades, where they can sit for a longer period of time and add to the taste of the food before using it to cook. Toasting cumin seeds before you use them intensifies their flavor, giving you optimal results.

If you are looking to add that warm, spicy and earthy cumin taste to a dish immediately, you’ll typically opt for powder instead of the seeds. The powder is commonly used on rubs to season meat or added to vegetable dishes to boost the flavor profile. You can also add to soups, stews and sauces.

If you have a mortar and pestle at home, you can ground cumin seeds into powder yourself.

How about cumin seeds vs. other seeds? Here’s how they stack up:

Cumin Seeds

• Cumin is an herb that’s a member of the parsley family. The seeds have a warm, earthy and slightly bitter taste.
• Cumin seeds are a great source of fiber, iron, manganese and calcium. They are valued for their ability to aid digestion, boost the immune system and relieve respiratory conditions.
• Both whole and ground cumin seeds are used in a number of culinary dishes from across the globe. Perhaps some of the most well-known meals to incorporate cumin seeds include chili dishes, soups and stews.

Fennel

• Fennel is a root vegetable that has a licorice-like flavor. It’s high in fiber, potassium and vitamin C.
• Fennel benefits include its ability to aid digestion, lower blood pressure, improve infant colic and ease menopausal symptoms.
• Typically, fennel is sliced and either eaten raw or added to stir-fries and a variety of other dishes. You can also eat fennel leaves, use fennel seeds as a spice and use fennel essential oil.

Caraway Seeds

• Caraway seeds are often confused with cumin seeds, but they are darker in color and taste more bitter. The flavor of caraway is often described as slightly minty and similar to anise.
• Like cumin seeds and fennel, caraway seeds are used to support digestive health. They stimulate gastric juices that are involved in the digestion of foods. Caraway seeds are also used to relieve gassiness and bloating.
• There are many ways to use caraway seeds. They are often added to breads as whole seeds or ground. The seeds are also used to make tea.

Coriander Seeds

• Coriander is an herb that’s also known as cilantro or Chinese parsley. We usually call the herb cilantro and the dried seeds coriander, even though they come from the same plant.
• Coriander seeds are known to help ease digestive issues, like stomach pain, gassiness and even IBS symptoms. Like cumin seeds, coriander seeds are also valued for their ability to help improve cholesterol levels and fight food poisoning.
• You can find dried coriander seeds either whole or ground. This spice goes well with a variety of dishes, from fish, lamb and turkey to stuffings, lentil soup and even salad dressings.

Related: Cashews Nutrition: Helps Prevent Cancer, Diabetes & More

How to Use

You can buy cumin seeds from grocery stores or online. Go for organic and reputable companies when making your purchase.

It’s also easy to find ground cumin seeds in the spice department, but experiment with toasted or infused cumin seeds first — you will notice a difference. Whole cumin seeds are completely edible and safe to eat.

When storing cumin, keep it in a tightly sealed glass container. Just like the rest of your spices, store in a cool, dark place.

To toast whole cumin seeds, place them in a dry skillet for five minutes. You want to toast the seeds until they become fragrant, and then remove them from heat so they don’t overcook.

You can also infuse cumin seeds in hot oil. Let them sit in the oil until you hear cracking sounds.

You will notice that the flavor of toasted cumin seeds is more distinct and complex than ground cumin. Plus, they add a crunchy texture that works perfectly for hearty recipes.

You can add cumin seeds to pretty much any meal. Try throwing them into potatoes and onions, hearty soups, salsas, grilled chicken recipes, hummus, stews, and fish dishes.

The taste isn’t overpowering, and it adds a feeling of warmth and depth to foods.

When adding cumin to a dish, you can use ground cumin seeds or toasted cumin seeds. It works either way, so give them both a try, and see what you like best.

Here are some ideas to get you started:

• An easy way to get cumin into a meal is by adding the spice to hummus. Hummus is a versatile dip that can be added to grilled chicken, fish, wraps and vegetables. Explore these healthy hummus recipes. Some of the recipes already call for cumin, but even if they don’t, you can add a teaspoon to create a more earthy taste.
• Cumin is a great addition to soup, and here is a perfect example. This black bean soup recipe is loaded with fiber. Add as much cumin as you want — it will only enhance the taste.
• Cumin creates the perfect warming and grounding taste. It’s great for a chili night or a slow cooker meal. Try this Paleo chili recipe — it calls for a bunch of flavorful and aromatic spices that will have your kitchen smelling great!

Final Thoughts

• Humans across the globe have been using whole and ground cumin seeds for culinary and medicinal purposes since ancient times, and today you’ll find it as an ingredient in Indian cuisine and a range of other recipes.
• These earthy, spicy and slightly bitter seeds are rich in fiber, iron, manganese, calcium and magnesium. They also contain small amounts of B vitamins.
• Cumin is well-known for its ability to aid digestion, relieve gassiness, inhibit the growth of bacteria and fungi, improve insomnia, and ease congestion.
• Use the seeds to add depth to broth or oil, or ground cumin seeds and add the powder to your favorite soup, stew, chili or meat recipes.

The post Cook with Cumin Seeds to Help Digestion & Immune System appeared first on Dr. Axe.

Remember when the only option you had to pair your jelly sandwiches with was peanut butter? Those days are long gone. With countless varieties of nut and seed butters, like almond and cashew, on the scene, there have never been more options to slather on toast or dip apples in, but have you heard about sunflower seed butter?

Although you might be familiar with sunflower seeds as a road trip snack, there’s a new way to use them that’s catching on. You can transform those plain old seeds into a yummy, healthy spread that’s packed with flavor.

Like most nuts and seeds, sunflower seed butter is packed with nutritional benefits and mostly healthy fats, though it’s important to keep in mind that it’s relatively high in omega-6 fats, which can throw off your crucial omega-3 to omega-6 fats ratio. (Nonetheless, it’s much preferable to sunflower seed oil, which often includes polyunsaturated oils that have been heated and may go rancid.)

As long as you continue to consume omega-3 foods and keep your consumption of sunflower butter low, it can be a good alternative for anyone with a nut or peanut allergy. (Remember, peanuts are actually legumes!)

Also, sunflower seeds are also fairly inexpensive, so whipping them up into a spread is an affordable and healthier option you can use at home.

Health Benefits

1. High in protein

Peanut butter has long been the reigning champion of portable, high-protein pre- and post-gym snacks, but sunflower seed butter can give it a run for its money. That’s because each serving of sunflower butter has about three grams of protein, a great size for a snack, particularly when paired with carbs.

The health benefits of eating more protein foods are numerous, too. Protein ensures your muscles stay strong and your hard work exercising pays off.

It makes you feel fuller and more satiated for longer, requiring you to eat less. It also helps your metabolism keep running smoothly to help you lose weight more quickly and provides your cells with the fuel they need to perform their best.

2. Loaded with vitamin E

Vitamin E is one of our body’s favorite antioxidants. It helps naturally balance cholesterol, keeping good and bad levels in check, according to research in the Journal of General Internal Medicine.

It also reduces free radical damage to naturally slow aging in our bodies and reduce cell damage — that’s why so many beauty products tout the vitamin E in their ingredients.

It even increases immunity, evidenced by research published in Vitamins and Hormones, so we’re better able to fight off infections and battle diseases, nature’s own way of battling the common cold.

Luckily, you don’t need to spend tons of money to take advantage of vitamin E.

Sunflower seed butter is one of the great vitamin E foods. In fact, spreading just one tablespoon of it on your toast or eating it with fruit provides a whopping 25 percent of our body’s daily needs.

3. Loaded with magnesium

The most important mineral in our bodies is magnesium, yet most people have some form of magnesium deficiency. That can have profound health effects, as magnesium is vital in keeping energy high, relieving muscle spasms, helping things go smoothly in the bathroom and helping us get deep, quality sleep at night.

In fact, in a study out of Iran, adults suffering from insomnia were given magnesium and compared with a control group. Researchers found that “dietary magnesium supplementation brought about statistically significant increases in sleep time and sleep efficiency.”

They ultimately concluded that “magnesium appears to improve subjective measures of insomnia such as …  sleep efficiency, sleep time and sleep onset latency, early morning awakening, and likewise, insomnia objective measures such as concentration of serum renin, melatonin, and serum cortisol, in elderly people.”

The presence of GMOs in many of our foods, the malabsorption of minerals because of digestive issues like leaky gut and high medication use all contribute to Americans’ low levels of magnesium. Thankfully, snacking on sunflower butter provides about 12 percent to 16 percent of what your body needs a day — not bad for just one tablespoon!

4. Full of healthy fats

While some people might be turned off by sunflower seed butter because of its fat content, that would be a grave mistake. That’s because, unlike what we’ve been conditioned to believe our entire lives, our bodies need fat!

When you feed your body healthy fats like those found in sunflower butter and other seeds, you give it the tools to carry vitamins throughout your body, absorb foods’ nutrients and give your skin a youthful glow.

Sunflower seed butter happens to be high in the good stuff. It’s different from sunflower seed oil, which, while healthy on its own, often gets paired up with processed polyunsaturated fat oils, which go rancid when they’re heated at high temperatures.

Luckily, because sunflower butter is made up mainly of unsaturated fats, it helps lower cholesterol and reduce inflammation.

5. Highly unprocessed

Depending on what brand you go with, nut and peanut butters can be full of ingredients that are unnecessary and downright scary, like sugars and hydrogenated oils. Sunflower seed butter, however, is highly unprocessed.

Sunflower seeds are also budget-friendly, but premade sunflower butter is not. Your best bet is to make it at home.

Luckily, if you have a food processor, it’s a snap! You are in control of what’s in the butter, so you can vary things according to your tastes and what you’re using the butter for.

Nutrition Facts

What makes sunflower seed butter such a superstar? For starters, one tablespoon comes in at under 100 calories, and it has just slightly less protein than peanut butter.

The spread is also loaded with omega-6 fatty acids, an acid our bodies can’t produce on their own and must be obtained through food sources.

Most of us have way too many omega-6s and not enough omega-3s, and that can cause inflammation. Thus, don’t go overboard with sunflower butter, and make sure you balance it out with enough omega-3 foods.

Sunflower seed butter also has 13 percent to 17 percent of the daily value serving of manganese, a mineral that can help fight osteoporosis and reduce the previously mentioned inflammation, the underlying cause of many diseases.

A one-tablespoon serving of sunflower seed butter nutrition (about 16 grams) holds approximately:

• Calories: 98.7
• Total Carbohydrates: 3.7 g
• Fiber: 0.9 g
• Sugar: 1.7 g
• Total Fat: 8.8 g
• Saturated Fat: 0.7 g
• Polyunsaturated Fat: 1.6 g
• Monounsaturated Fat: 6.2 g
• Trans Fat: 0.004 g
• Protein: 2.8 g
• Sodium: 0.5 mg (0.02% DV*)
• Copper: 0.3 mg (33% DV)
• Vitamin E: 3.7 mg (25% DV)
• Manganese: 0.3 mg (13% to 17% DV)
• Magnesium: 49.8 mg (12% to 16% DV)
• Phosphorus: 107 mg (9% DV)
• Folate: 37.9 mcg (9% DV)
• Zinc: 0.8 mg (7% to 10% DV)
• Niacin: 1.1 mg (7% to 8% DV)
• Vitamin B6: 0.1 mg (6% to 8% DV)
• Iron: 0.7 mg (4% to 9% DV)
• Pantothenic Acid: 0.2 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Sunflowers are native to North America and were farmed by Native Americans as early as 3000 B.C. — there’s evidence the crop was actually domesticated before corn!

They recognized early on how valuable sunflower seeds were and used them in a variety of ways, from grounding them into flour to extracting the seeds’ oil to use while making bread. When European settlers arrived on the continent, they took the exotic-looking flowers back with them.

It was in Russia where the practice of cultivating the plant both for its beauty and for its oil took hold.

In fact, sunflowers weren’t all that common until the 1970s, when European farmers could no longer keep up with demand for the oil and needed increased production from across the pond. The sunflower seed had finally come home.

Today, sunflower seeds are popping in more places than just gardens. As Americans discover versatile uses for the seeds and the yummy products that come from them — like sunflower butter — this seed shows no signs of slowing down in popularity.

Recipes

There are a ton of different recipes out there for sunflower seed butter. Once you try your hand at the basics, give them all a try!

Before starting, choose high-quality sunflower seeds, organic if possible.

Roasting the seeds before transforming them is also key. It gives the seeds a nutty flavor that really shines once you make the butter, and it helps draw the oils out of the seeds more quickly — plus the process makes your kitchen smell amazing.

Bake them in an oven at about 350 degrees Fahrenheit until they’re golden brown, anywhere between 10–20 minutes. Keep your eye on them, because seeds burn easily.

Next, decide what type of sunflower seed butter you’d like to make. Here are some of my favorites:

• All-Natural, Homemade Toasted Sunflower Seed Butter: This recipe uses just three ingredients to make a smooth, creamy butter: seeds, salt and vanilla extract. That’s right, there’s not even added oil. Try this if you want the purest sunflower seed taste.
• Luxurious Sunflower Seed Butter: Adding coconut sugar and cinnamon to this sunflower seed butter gives it added flavor, while the addition of coconut oil makes it extra silky.
• Sunflower Nutella: While not a sunflower seed butter in the strictest sense, this Nutella alternative with all-natural ingredients like cocoa powder and maple syrup is absolutely delicious!

You can use sunflower seed butter just like any nut or peanut butter. It’s great on breads or as a dip with fruit — apples and sunflower seed butter are a great mid-afternoon snack!

You can also add it to smoothies to up the nutrition levels and add extra protein.

Risks and Side Effects

While sunflower seed butter poses no dangers, there are two things to keep in mind with this spread.

Though the butter is full of healthy fats, they do come at a caloric price. Be mindful of serving sizes when using sunflower seed butter.

One tablespoon is one serving. Add two more to that, and you’re looking at almost 200 extra calories.

There can be too much of a good thing!

Additionally, while our bodies do need to obtain omega-6 fatty acids from the foods we eat, most of us have no problem meeting our daily requirements. We are, however, lacking omega-3 fatty acids to maintain the healthy balance between the fatty acids that our bodies need.

When preparing your sunflower seed butter, I encourage you to add in flaxseed oil or use macadamia nut oil as your oil of choice to increase those omega-3s.

Final Thoughts

If you’re looking for an alternative to nut butters or peanut butter — whether due to an allergy or preference — sunflower seed butter is a great choice. It’s easy to make and easy to implement into your diet.

Plus, sunflower seed butter provides three tremendous vitamins and minerals — protein, vitamin E, magnesium — along with healthy fats, all while being an unprocessed alternative devoid of harmful oils. So if you’re looking for a spread or healthier butter to add to recipes, this satiating, delicious seed butter is perfect!

The post Sunflower Seed Butter: The Peanut Butter Alternative with More Benefits! appeared first on Dr. Axe.

Seeds are a versatile ingredient that can be used to add a quick pop of texture and nutrition to nearly any meal.

From chia seed pudding to roasted pumpkin seeds to pine nut pesto and beyond, there are endless ways to squeeze in your daily dose of the healthiest seeds while bumping up your intake of protein, fiber and heart-healthy fats.

There are also protein powders that use seeds (or “super seeds”) as the plant-based protein.

Which seeds are good for health? What seeds should you eat daily? And what are the best seeds to eat for weight loss, heart health or better digestion? Let’s take a look at a few of the top super seeds for health that you should be eating.

What Are Seeds?

The official seeds definition is a type of embryonic plant that is surrounded by a protective outer covering. Seeds are produced by the ovule of the plant following its fertilization by pollen and composed of two main structures: the embryo and the seed coat.

Many types of seeds are edible and chock-full of important nutrients and health benefits. Sunflower seeds, hemp seeds and chia seeds are just a few examples of nutritious seeds that can easily be enjoyed as part of a healthy diet.

Seeds vs. Nuts

Many people confuse nuts and seeds — and for good reason. Both are incredibly nutritious and used to add a tasty crunch to dishes. However, botanically, the two are different. In fact, while seeds are classified as embryonic plants enclosed by an outer covering, nuts are actually considered a type of fruit composed of a hard shell and an edible seed.

That said, both nuts and seeds are loaded with important nutrients, such as fiber, protein and heart-healthy fats. Therefore, you should aim to include a good variety of healthy seeds and nuts in your diet to take advantage of the benefits that each has to offer.

Seeds vs. Grains

Grains are defined as small, hard, edible fruit from cereal grass plants, such as rice or wheat. Other common types of grains include millet, sorghum, barley, oats and rye. Because of their durability, grains are often considered staple foods in many areas around the globe.

Certain types of seeds are actually considered pseudocereal grains and are often used similarly to grains. Quinoa and chia seeds, for instance, are technically seeds but classified as pseudocereal grains as well.

Seeds vs. Beans

Beans are types of legumes that belong to the Fabaceae family of plants and can be considered seeds in some cases. In fact, legumes are actually defined as “the fruit or seed of plants of the legume family (such as peas or beans) used for food.”

Some of the most common types of beans include black beans, garbanzo beans, kidney beans and pinto beans. Like seeds, beans offer a good amount of fiber and protein in each serving as well as a wealth of micronutrients that are essential to health.

Benefits

1. Support weight loss goals

Incorporating a variety of healthy seeds for weight loss into your diet can be incredibly beneficial. This is because seeds are both high-fiber foods as well as high in protein, both of which are key to promoting healthy weight loss. Fiber moves through the digestive tract slowly to help keep you feeling fuller for longer.

Meanwhile, protein works to decrease levels of ghrelin, the hormone that stimulates feelings of hunger in the body. In one 2017 study out of Turkey, consuming chia seeds as part of a mid-morning snack increased satiety, reduced hunger and decreased cravings for sugary foods, all of which could potentially lead to weight loss.

2. Boost digestive health

In general, the healthiest seeds are typically high in dietary fiber, a nutrient that plays a central role in digestive health. Not only does it add bulk to the stool to promote regularity, but fiber has also been shown to protect against issues like hemorrhoids, diverticulitis, intestinal ulcers and constipation.

Fiber also helps feed the beneficial bacteria in the gut, which can have a huge impact on immune function, mental health, nutrient absorption and more.

3. Regulate blood sugar

The fiber found in seeds helps slow the absorption of sugar in the bloodstream, stabilizing blood sugar levels to prevent sudden spikes and crashes. Not only can this help prevent diabetes symptoms, but it may also protect against the development of chronic conditions like heart disease.

Certain types of seeds, such as flaxseed, have also been shown to improve insulin sensitivity. This allows insulin to work more efficiently in the body to keep blood sugar steady.

4. Fight free radical formation

Most of the healthiest seeds are jam-packed with manganese, an important micronutrient that plays a vital role in health. Not only is it used as a cofactor for many enzymes in the body, but manganese also acts as a powerful antioxidant to fight free radicals and protect cells against oxidative damage.

This can have far-reaching effects on nearly every aspect of health and may be especially beneficial in the prevention of conditions such as cancer, heart disease and diabetes.

5. Good source of plant-based protein

Adding a few servings of the healthiest seeds into your diet can bump up plant-based protein intake to help you meet your daily needs. Protein is vital to wound healing and tissue repair, immune function, muscle growth and more.

Not getting enough protein in your diet can have detrimental effects on health, resulting in symptoms like an increased risk of infection, greater appetite and stunted growth. Although the protein content of different seeds can vary pretty widely, most varieties offer around five to 10 grams of protein in each serving.

6. Incredibly nutrient-dense

In addition to providing a good amount of both protein and fiber in each serving, seeds also supply a wide range of other micronutrients as well. Hemp seeds, for example, are a great source of manganese and vitamin E, while sesame seeds are rich in copper and calcium.

One thing that all seeds have in common is that they are incredibly nutrient-dense foods and excellent additions to a healthy, balanced diet.

Healthiest Seeds to Eat

Adding a variety of seeds to your diet is an easy way to squeeze some extra nutrients into your day. So which are the healthiest seeds to eat? Here are the 10 best seeds for your health, plus a few of the main health benefits that each of the healthiest seeds below has to offer.

1. Flaxseeds

Flaxseeds are a great source of protein and fiber, as well as key micronutrients like manganese, thiamine and magnesium.

Two tablespoons of whole/unground flaxseed (considered about one serving) contains about:

• Calories: 110
• Carbohydrates: 6 g
• Fiber: 6 g fiber
• Fat: 8.5 g fat
• Protein: 4 g
• Manganese: 0.6 mg (26% DV*)
• Thiamine/vitamin B1: 0.4 mg (22% DV)
• Magnesium: 80 mg (20% DV)
• Phosphorus: 132 mg (14% DV)
• Copper: 0.2 mg (12% DV)
• Selenium: 5 mcg (8% DV)

Benefits include:

• Supports regularity
• Supports weight loss efforts
• Keeps you feeling full
• High in bone-building manganese
• Promotes brain health

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

2. Hemp Seeds

Hemp seeds are loaded with important nutrients. In addition to supplying a good amount of protein and healthy fats, hemp seeds are also packed with manganese, vitamin E and magnesium.

3 tablespoons (30 grams) of hulled hemp seeds contains about:

• Calories: 166
• Carbohydrates: 2.6 g
• Fiber: 1.2 g
• Fat: 14.6 g
• Protein: 9.5 g
• Manganese: 2.28 mg (99% DV)
• Copper: 0.5 mg (56% DV)
• Magnesium: 210 mg (50% DV)
• Phosphorus: 495 mg (40% DV)
• Thiamin: 0.38 mg (32% DV)
• Zinc: 3 mg (27% DV)
• Niacin: 2.76 mg (17% DV)
• Iron: 2.4 mg (13% DV)
• Potassium: 360 mg (8% DV)
• Folate: 33 mcg (8% DV)

Benefits include:

• Loaded with antioxidants
• Protects against chronic disease
• Supports skin health
• Rich in heart-healthy fats
• Promotes muscle growth

3. Pumpkin Seeds

Not only are pumpkin seeds high in healthy fats and protein, but they’re also rich in manganese, magnesium and phosphorus as well.

One ounce (about 28 grams) of dried, hulled pumpkin seeds contains approximately:

• Calories: 163
• Carbohydrates: 4.2 g
• Fiber: 1.8 g
• Fat: 13.9 g
• Protein: 8.5 g
• Manganese: 0.9 mg (43% DV)
• Magnesium: 151 mg (38% DV)
• Phosphorus: 332 mg (33% DV)
• Iron: 4.2 mg (23% DV)
• Copper: 0.4 mg (20% DV)
• Vitamin K: 14.5 mcg (18% DV)
• Zinc: 2.1 mg (14% DV)

Benefits include:

• Good source of antioxidants
• Enhances regularity
• Quick and convenient snack option
• High in plant-based protein
• Helps prevent iron-deficiency anemia

4. Poppy Seeds

Poppy seeds are a good source of fiber, plus contain a hearty dose of manganese and calcium.

One tablespoon (8.8 grams) of poppy seeds contains approximately:

• Calories: 46
• Carbohydrates: 2.5 g
• Fiber: 1.7 g
• Fat: 3.6 g
• Protein: 1.6 g
• Manganese: 0.6 mg (29% DV)
• Calcium: 126 mg (13% DV)
• Magnesium: 30.4 mg (8% DV)
• Phosphorus: 76.1 mg ( 8% DV)
• Copper: 0.1 mg (7% DV)

Benefits include:

• Improves digestive health
• Boosts bone strength
• Fights free radicals
• Aids in chronic disease prevention
• Amps up weight loss potential

5. Sunflower Seeds

Adding sunflower seeds to your diet is an easy way to boost your intake of vitamin E, thiamine and manganese.

One cup (about 46 grams) of dried sunflower seeds with the hull contains approximately:

• Calories: 269
• Carbohydrates: 9.2 g
• Fiber: 4 g
• Fat: 23.7 g
• Protein: 9.6 g
• Vitamin E: 15.3 mg  (76% DV)
• Thiamine: 0.7 mg (45% DV)
• Manganese: 0.9 mg (45% DV)
• Copper: 0.8 mg (41% DV)
• Magnesium: 150 mg (37% DV)
• Selenium: 24.4 mcg (35% DV)
• Vitamin B6: 0.6 mg  (31% DV)
• Phosphorus: 304 mg (30% DV)
• Folate: 104 mcg (26% DV)
• Niacin: 3.8 mg (19% DV)
• Ninc: 2.3 mg (15% DV)
• Iron: 2.4 mg (13% DV)
• Riboflavin: 0.2 mg (10% DV)

Benefits include:

• Convenient and portable snack
• Keeps skin healthy
• Reduces inflammation
• Maintains healthy cholesterol levels
• Lowers blood sugar

6. Chia Seeds

Compared to other types of seeds, chia seeds are one of the best sources of fiber available. They also supply a good amount of manganese, phosphorus and calcium, as well as protein and heart-healthy fats.

A one-ounce serving of dried chia seeds (about 28.4 grams) contains:

• Calories: 137
• Carbohydrates: 11.9 g
• Fiber: 9.8 g
• Fat: 8.7 g
• Protein: 4.7 g
• Manganese: 0.8 mg (35% DV)
• Copper: 0.3 mg (33% DV)
• Phosphorus: 244 mg (20% DV)
• Calcium: 179 mg (14% DV)
• Zinc: 1.3 mg (12% DV)

Benefits include:

• Supports Gut Health
• High in Plant-Based Protein
• Strengthens Bones
• Improves Heart Health
• Prevents Constipation

7. Sesame Seeds

Sesame seeds are bursting with important vitamins and minerals, such as copper, manganese, calcium and magnesium.

Just one tablespoon (about nine grams) of dried, whole sesame seeds contains approximately:

• Calories: 51.6
• Carbohydrates: 2.1 g
• Fiber: 1.1 g
• Fat: 4.5 g
• Protein: 1.6 g
• Copper: 0.4 mg (18% DV)
• Manganese: 0.2 mg (11% DV)
• Calcium: 87.8 mg (9% DV)
• Magnesium: 31.6 mg (8% DV)
• Iron: 1.3 mg (7% DV)

Benefits include:

• Promotes healthy blood cell formation
• Strengthens bones
• Reduces blood pressure
• Protects against anemia

8. Pine Nuts

Despite their name, pine nuts are actually classified botanically as a type of seed. In addition to being a great source of vitamin K, pine nuts are also high in vitamin K, copper and magnesium.

A one-ounce serving of dried pine nuts (about 28.4 grams) contains approximately:

• Calories: 191
• Carbohydrates: 3.7 g
• Fiber: 1.1 g
• Fat: 19.4 g
• Protein: 3.9 g
• Magnesium: 71.2 mg (17% DV)
• Vitamin E: 2.6 mg (17% DV)
• Zinc: 1.8 mg (16% DV)
• Phosphorus: 163 mg (13% DV)
• Vitamin K: 15.3 mcg (13% DV)
• Iron: 1.6 mg (9% DV)

Benefits include:

• Supports brain function
• Maintains healthy blood clotting
• Keeps bones strong
• Improves iron absorption
• Versatile and easy to enjoy

9. Quinoa

Quinoa can often be found on the list of healthy seeds and grains because it’s prepared and consumed as a grain but is actually considered a type of edible seed.

A one-cup serving of cooked quinoa (about 185 grams) contains approximately:

• Calories: 222
• Carbohydrates: 39.4 g
• Fiber: 5.2 g
• Fat: 3.6 g
• Protein: 8.1 g
• Sodium: 13 mg (0.6% DV)
• Manganese: 1.2 mg (52% DV)
• Copper: 0.4 mg (44% DV)
• Magnesium: 118 mg (28% DV)
• Phosphorus: 281 mg (22% DV)
• Folate: 77.7 mcg (19% DV)
• Zinc: 2 mg (18% DV)
• Thiamine: 0.2 mg (17% DV)
• Iron: 2.8 mg (16% DV)
• Riboflavin: 0.2 mg (15% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Selenium: 5.2 mcg (9% DV)

Benefits include:

• Complete, plant-based protein
• Good source of B vitamins
• Supports regularity
• Rich in iron
• Promotes muscle and nerve function

10. Pomegranate Seeds

Pomegranate seeds are low in calories yet jam-packed with fiber, vitamin K and vitamin C.

A half-cup serving (about 87 grams) of pomegranate provides approximately the following nutrients:

• Calories: 72.2
• Carbohydrates: 16.3 g
• Fiber: 3.5 g
• Fat: 1 g
• Protein: 1.5 g
• Vitamin K: 14.3 mcg (18% DV)
• Vitamin C: 8.9 mg (15% DV)
• Folate: 33.1 mcg (8% DV)
• Copper: 0.1 mg (7% DV)

Benefits include:

• Maintains normal blood clotting
• Boosts immune function
• Rich in antioxidants
• Aids in weight management
• Prevents constipation

Risks and Side Effects

Enjoying a few servings of organic seeds per day is a great way to enhance the quality of your overall diet. Not only that, but they’re also easy to enjoy, and there are a number of different recipes out there for how to roast pumpkin seeds, how to eat chia seeds, the proper way to prepare quinoa and more.

If you have an allergy or experience any adverse side effects after eating certain seeds, discontinue use and discuss with your doctor. Food allergy symptoms like hives, itching or rashes can often be indicative of a serious problem.

As with any high-fiber food, it’s important to increase your intake gradually to prevent digestive issues like bloating or constipation. Be sure to also drink plenty of water, which helps promote the passage of food through the body and keeps you hydrated.

Finally, while adding a serving or two of roasted pumpkin seeds to your diet can definitely be beneficial, it’s unlikely to have much of an impact unless combined with a nutritious, well-rounded diet and healthy lifestyle.

In addition to the healthiest seeds, fill your diet with a variety of fruits, veggies, whole grains, protein foods and healthy fats to maximize the potential health benefits.

Final Thoughts

• Seeds are defined as any type of embryonic plant that is surrounded by a protective outer covering. Nutritionally and botanically, there are many similarities and differences between seeds and other ingredients, such as nuts, beans and grains.
• In addition to being high in protein and nutrient-dense, the healthiest seeds are associated with several benefits, including increased weight loss, improved digestive health and better blood sugar control.
• A few of the healthiest seeds include flax, hemp, pumpkin, poppy, sunflower, chia, sesame and pomegranate seeds, as well as quinoa and pine nuts.
• Adding a few servings of the healthiest seeds to your daily diet can have a huge impact on overall health and wellness.

The post Top 10 Healthiest Seeds to Eat and Their Benefits appeared first on Dr. Axe.

While the name may make you smile and laugh with thoughts of the “Little Rascals” character, alfalfa sprouts are no joke considering their superfood powers. The sprout of the alfalfa flower seed is full of antioxidants, vitamins and minerals, yet low in calories — plus its mild flavor makes it easy to use in recipes.

Studies show that due to the ability to fight free radical damage, alfalfa sprouts nutrition can combat two of the most common health issues: cancer and diabetes.

Let’s find out just how these flower sprouts are able to prevent chronic diseases, along with all the other impressive alfalfa sprouts benefits we know of.

What Are Alfalfa Sprouts?

Alfalfa sprouts come from germinated alfalfa seeds of the Medicago sativa plant. They make nutritious additions to many meals, including salads, tacos, soups and sandwiches.

When alfalfa seeds germinate, they create shoots, which are then harvested before the plant matures fully.

Research has demonstrated that sprouts are filled with many of the same nutrients found in seeds, but they’re actually even healthier because the process of sprouting unlocks many nutrients and enzymes.

Seeds contain more “bioavailable” protein, carbs, vitamins and minerals, as well as a lower proportion of starch, than unsprouted seeds. The starches inside the seeds are turned to simple sugars once sported, and thus they’re easier to digest.

How long have people been eating sprouts?

Sprouting seeds dates back as far as 5,000 years, when Chinese physicians used sprouts medicinally. In the 1700s, sailors discovered sprouts’ ability to prevent scurvy, which was the most common cause of death on long voyages.

During World War II, Dr. Clive McCay, a nutrition professor at Cornell University, brought the idea of sprouts into the mainstream Western food culture. During the war, McKay and his team of researchers determined bean sprouts to be an easily cultivated, nutritional food source.

It’s amazing to consider how valuable this discovery was in a time when resources were low and the need for nutritious food was high.

The alfalfa plant itself also has a long, rich history. We typically think of alfalfa as a plant used for animal feed, but it provides many benefits to humans as well.

Alfalfa has a high vitamin content and is sometimes used as a nutritional supplement — and you’ll see why below.

Nutrition Facts

Are alfalfa sprouts a superfood? Many experts would say they are.

They provide a number of phytonutrients, such as phenolic compounds, isoflavonoids (especially daidzein and genistein) and saponins, as well some vitamins and minerals, such as vitamin K and vitamin C.

This makes these sprouts a “functional food”  or “nutraceutical food,” meaning they positively affect human health beyond basic nutrition. They are also fed to livestock for the same reasons — because they can promote growth, development and digestive health.

They even contain some protein (amino acids) and small amounts of healthy fats, such as omega-3s.

A one-cup serving of raw alfalfa sprouts (about 33 grams) contains approximately:

• Calories: 7.6
• Total Carbohydrates: 0.7 g
• Fiber: 0.6 g
• Sugar: 0.1 g
• Total Fat: 0.2 g
• Saturated Fat: 0.02 g
• Polyunsaturated Fat: 0.1 g
• Monounsaturated Fat: 0.02 g
• Trans Fat: 0 g
• Protein: 1.3 g
• Sodium: 2 mg (0.1% DV*)
• Copper: 0.1 mg (11% DV)
• Vitamin K: 10.1 mcg (8% DV)
• Manganese: 0.1 mg (4% DV)
• Vitamin C: 2.7 mg (3% DV)
• Folate: 11.9 mcg (3% DV)
• Zinc: 0.3 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, alfalfa sprouts contain some phosphorus, magnesium, riboflavin, iron, thiamine and vitamin A.

Health Benefits

What are the benefits of eating alfalfa sprouts? Here are seven reasons alfalfa sprouts nutrition can benefit your immune system, heart, hormones and more.

1. May help reduce risk of certain cancers

Sprouts in general have free radical-scavenging effects, which help protect against cancer formation.

Alfalfa sprouts are a great source of antioxidants as well as isoflavones and other phytoestrogens, which are plant compounds that mimic human estrogen. Studies of consumption of foods with high concentrations of isoflavones have shown positive outcomes in decreasing risk of death and recurrence in people with breast cancer.

The Nutrition Journal detailed some of the ways nutrition can curb cancer, including nutrients from alfalfa sprouts and related sprouts, by providing sulforophane, chlorophyll and antioxidants, such as carotenoids and terpenes — especially types called medicarpin, melilotocarpan, millepurpan, tricin and chrysoeriol — that induce apoptosis, a process that kills off harmful cells and prevents tumor growth.

Additionally, there’s evidence suggesting that polysaccharides (types of carbohydrates) and fibers found within alfalfa sprouts may have immuno-protective effects, making the sprouts “potential pharmaceutical agents or functional foods.”

2. Help minimize menopause and PMS symptoms

Thanks to high levels of vitamin K and phytoestrogens, benefits of alfalfa sprouts include helping women minimize symptoms related to menopause, as well as PMS/menstruation.

Vitamin K is a blood-clotting vitamin, so it may help with excessive bleeding and cramping. The general anti-inflammatory effects of sprouts can also aid in reproductive health, potentially limiting some side effects, such as moodiness and pain.

3. May help prevent osteoporosis

Vitamin K builds bones, which is why it’s essential in preventing and even helping treat osteoporosis. The body needs vitamin K to adequately utilize calcium, which fortifies bones and prevents fractures.

Alfalfa sprouts also contain manganese, an essential nutrient in preventing osteoporosis and inflammation.

Overall, alfalfa sprouts nutrition offers many nutrients (like fiber, protein, minerals, vitamins and phenolic compounds) that help promote a healthy body composition and healthy aging.

4. Can lower blood glucose levels and help treat diabetes

While there is no cure for diabetes, regulating the disease naturally can be achieved through a diabetic diet. A 2015 study published in the Pakistan Journal of Pharmaceutical Sciences found that alfalfa sprouts are a successful anti-diabetic due to their ability to lower blood glucose levels.

Regulating blood sugar levels is imperative in treating diabetes, and using food items like alfalfa sprouts helps decrease the dependency on insulin.

5. Chock-full of antioxidants and other anti-aging agents

Alfalfa sprouts are proven high-antioxidant foods, which help protect our cells from damage caused by free radicals. Antioxidants and bioactive compounds found within sprouts promote better health and can prevent a number of diseases and illnesses, such as cancer and heart disease.

Research shows alfalfa sprout’s vitamin K levels not only fight vitamin K deficiency, but also help prevent diseases connected to aging, including cancer, artery hardening, bone loss and others.

6. May help combat high cholesterol

Alfalfa sprouts are a successful anti-hyperlipidemic, which means they help reduce the levels of lipids in the blood. Reducing lipid count can have an effect on reducing symptoms of coronary heart disease brought on by high cholesterol levels.

A 1978 study done on monkeys showed the addition of alfalfa to their diets reduced the negative effects of cholesterol, showcasing alfalfa as one of the better cholesterol-lowering foods.

7. Great supplementary source of vitamin C

A big handful of alfalfa sprouts can offer a good portion of the recommended daily value of vitamin C, a vitamin that benefits immune function, skin health and much more. Because vitamin C is water-soluble, we need to replenish our supply through our diets.

How to Buy and Grow

Purchasing and using:

Alfalfa sprouts are readily available in most grocery stores and food markets. When choosing them, look for freshness in the roots and stems. They should smell fresh and clean and look bright green without dark gown spots.

Be sure to wash them thoroughly when returning home, and keep the sprouts properly refrigerated. If they begin to smell musty, do not consume them.

Growing at home

Growing alfalfa sprouts at home is easy and fun, and there are multiple ways to do so in the comfort of your own home.

First off, be sure to buy organic seeds that are not treated with fungicides or any other chemicals. You should only use seeds meant for growing sprouts.

You can grow them in a jar, a clay tray or other containers.

North Carolina State University recommends this method for growing sprouts at home:

1. Wash seeds (about 2 ounces), and soak in lukewarm water 6 to 8 hours or overnight at room temperature.
2. Next, put the seeds in a jar covered with cheesecloth after the soaking process.
3. Continue to keep the seeds sprinkled with water at least 2 to 3 times each day. The sprinkling may be done once early in morning and again before retiring to bed at night. It helps to roll the jar (container) around during each sprinkling to allow for easy lengthening (growth) of the sprouts until they’re 2.5 to 4 inches long and ready to eat.
4. For best results, use only non-chlorinated water, such as well water, spring water or distilled water, because the chlorine in city water can cause poor sprouting. Sprouting is best done at 70 to 80 degrees Fahrenheit in a dark place. It will take 3 to 7 days to obtain mature-sized sprouts, depending on the temperature.
5. Place mature sprouts in a water-filled container, and wash to remove seed coats and fibrous roots. The seed sprouts will sink to the bottom, and the seed hulls will float to the top. Gently skim the seed hulls off by hand or with a small wire strainer. Allow sprouts to drip drain.
6. Sprouts are best when used immediately after washing but can be stored for several days in the refrigerator (38 to 50 degrees F) in closed glass and plastic containers or freezer bags.
7. The size of mature sprouts varies. Allowing the sprouts to grow too long (over 4 inches) may cause them to become bitter.

How to Use/Recipes

Alfalfa sprouts can be added to almost any meal. For example, they’re commonly found in Asian dishes, usually added to soups, on top of sandwiches and with salads.

Here are a few of my favorite recipes:

• Alfalfa Sprout Omelette
• Vegan Sushi
• Egg Foo Young

Risks and Side Effects

Are alfalfa sprouts safe to eat? Alfalfa is typically well-tolerated and “generally recognized as safe” as a food by the U.S. Food and Drug Administration.

While they’re nutritious and easy to grow yourself, there are some precautions that come with these seed sprouts, since they can be home to bacteria in some cases.

Why do markets sometimes stop selling alfalfa sprouts?

Sprouts have a reputation in connection with certain foodborne illnesses. Because they’re consumed raw or lightly cooked, they do carry a risk for carrying harmful bacteria that can causes illnesses in some cases, although the risk is relatively low.

Sprouts need a warm and humid environment to grow, which is also the environment ideal for bacterial growth.

The bacterial problem with sprouts usually begins with the seed. There are a number of techniques to kill harmful elements on alfalfa seeds, but nothing is proven to eliminate all bacteria.

Growing sprouts at home also does not guarantee they’re any safer, as the problem lies in the seed.

The FDA has advised that children, the elderly and people with weakened immune systems should avoid consuming raw sprouts.

Also, because of high levels of vitamin K, individuals taking blood thinners should avoid alfalfa sprouts.

There are concerns about how the levels of canavanine found in alfalfa sprouts affects the human body, specifically the immune system.

RxList.com issues this warning about alfalfa sprouts and those suffering autoimmune diseases: “Alfalfa might cause the immune system to become more active, and this could increase the symptoms of auto-immune diseases. There are two case reports of SLE patients experiencing disease flare after taking alfalfa seed products long-term. If you have an auto-immune condition, it’s best to avoid using alfalfa until more is known.”

More studies are needed to determine exactly how and why certain disorders are affected by alfalfa sprouts, but the following individuals should avoid alfalfa sprouts until more is know:

• Diabetics using other herbal supplements and medications known to lower blood sugar
• Individuals using medications that increase sensitivity to sunlight
• Individuals using immunosuppressants
• Estrogen-sensitive conditions

Conclusion

• Health benefits of alfalfa sprouts include fighting aging, cancer, osteoporosis, diabetes, high cholesterol and menopause symptoms, along with providing high levels of vitamins and minerals.
• They’re easy to sprout at home, though keep in mind there are certain precautions you should take since they can at times accumulate dangerous bacteria.
• People with weakened immune systems or those taking estrogen or diabetes medications should use caution when eating sprouts.
• As long as you keep precautions in mind, alfalfa sprouts make a great addition to many recipes and provide a delicious, low-calorie, nutrient-dense option to your diet, considering they’re high in antioxidants, vitamin K and more.

The post Alfalfa Sprouts Benefits & How to Grow Them at Home appeared first on Dr. Axe.

While almonds may be America’s most popular nut, no one can deny the delicious appeal of macadamia nuts. This is a good thing, because just like almonds, macadamia nuts pack a potent punch of nutrition.

Macadamia nuts are nutrient-filled powerhouses that come from the macadamia tree. They contain several essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein, healthy fats and antioxidants. These remarkable nutrients are what give these incredible nuts their impressive health benefits.

So are macadamia nuts good for you? Let’s dive in and take a closer look at this nutritious nut.

What Are Macadamia Nuts?

Macadamias are contained with a hard-seed coat that is enclosed in a green husk, which later splits open as the nut matures. Although most people believe that the macadamia nut comes from Hawaii, it is actually native to Australia.

The macadamia nut has a creamy white kernel made up of 65–75 percent oil and 6-8 percent sugar. Upon roasting, it becomes more consistent in both color and texture. However, the appearance can vary quite a bit between different varieties; while some seed coats are smooth, others are more rough and pebbled.

In other parts of the world, macadamias are also commonly known as the Australian nut and the Queensland nut. Some also refer to them as Manua Loa, which is one of the most popular brands of macadamia nut on the market. Interestingly enough, Mauna Loa is actually the largest volcano on earth, and the brand Manua Loa was one of the first plantations of macadamias developed in Hawaii.

Although several species are poisonous, there are two edible types. One is the smooth-shelled macadamia, or Macadamia integrifolia, and the other is the rough-shelled macadamia, also known as Macdamia tetraphylla.

Nutrition Facts

While the macadamia nut may be higher in fat and contain more calories, it’s lower in omega-6s than some other nuts. It also packs an impressive amount of nutrients, including manganese, thiamine and copper. Plus, over half of the carbs in macadamia nuts are made up of dietary fiber, making them a great choice for a heart-healthy diet.

One ounce (10 to 12 kernals) of raw macadamia nuts contains about:

• Calories: 204
• Total Carbohydrates: 3.9 g
• Fiber: 2.4 g
• Sugar: 1.3 g
• Total Fat: 21.5 g
• Saturated Fat: 3.4 g
• Polyunsaturated Fat: 0.4 g
• Monounsaturated Fat: 16.7 g
• Trans Fat: 0 g
• Protein: 2.2 g
• Cholesterol: 0 mg
• Sodium: 1.4 mg (1% DV*)
• Manganese: 1.17 mg (51% DV)
• Thiamine: 0.34 mg (28% DV)
• Copper: 0.214 mg (24% DV)
• Magnesium: 36.9 mg (9% DV)
• Iron: 1.05 mg (6% DV)
• Phosphorus: 53.3 mg (4% DV)
• Vitamin B6: 0.078 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Good for the Heart

Macadamia nuts contain healthy fats that can help keep the arteries in good condition. Because they’re rich in monounsaturated fat, they can also help reduce cholesterol levels and lower triglycerides, both of which are risk factors for coronary heart disease.

In a study conducted by the Pennsylvania State University Department of Nutritional Sciences, subjects were given one serving of macadamia nuts per day and compared to a control group. Over the course of the the study, those who consumed macadamia nuts experienced reduced cholesterol levels and improved markers of heart health.

According to the American Heart Association, enjoying a few servings of macadamia nuts and other nuts as part of a balanced diet can be beneficial for heart health. To maximize the potential benefits of macadamia nuts, however, it’s best to stick to one serving of about 1.5 ounces of whole nuts at a time.

2. Fight Disease

The macadamia contains flavonoids that help prevent cell damage by protecting cells from environmental toxins. These phenomenal flavonoids also act as antioxidants, which help fight free radical damage and protect against chronic disease.

In a study published in the Asia Pacific Journal of Clinical Nutrition, researchers reported that “nut consumption is inversely associated with the incidence of cardiovascular disease and cancer.” This is attributed to their nutrient density as well as the numerous phytonutrients that they contain.

The phenolic acids, flavonoids and stilbenes help provide useful antioxidants that can fight diseases like cancer. For this reason, nuts—including macadamias—are often considered one of the top cancer-fighting foods that you can consume.

Plus, some evidence also shows that macadamia nuts could help reduce the risk of metabolic syndrome, a cluster of conditions that increase the risk of heart disease, stroke and diabetes. Some of these conditions include increased blood pressure, blood sugar, excess belly fat and high cholesterol levels.

3. Aid in Weight Loss

Macadamias contain a nice balance of nutrients and monounsaturated fats to help keep you feeling full between meals. In fact, the heart-healthy monounsaturated fats found in macadamia nuts can actually help curb cravings and reduce your appetite. Not only that, but macadamias contain palmitoleic acid, which helps boost fat-burning to prevent weight gain.

In addition, macadamia nuts contain dietary fibers that can support satiety and stabilize blood sugar levels, as well as complex carbohydrates like lignans, hemicellulose, amylopectins, mucilage, gums and insoluble cellulose.

4. Support the Gut

Rich in both soluble and insoluble dietary fiber, the macadamia helps you feel full while removing toxins from the body and promoting healthy digestion. As a copper-rich food, the macadamia nut also supports the utilization of iron and aids in proper enzymatic reactions.

Plus, it’s high in fiber, which fosters the growth of beneficial bacteria in the gut to boost digestive health and immune function.

5. Strengthen Bones

Macadamia nuts are plentiful in manganese, phosphorus, and magnesium, all of which aid in bone and teeth mineralization and improve the transportation and absorption of nutrients. In fact, calcium aids in the formation of teeth and bones while manganese helps the body deposit new bone tissue where needed so the bones stay healthy and strong as you get older.

Meanwhile, magnesium impacts the secretion of certain hormones that impact bone formation while also supporting skeletal integrity.

6. Keep the Brain and Nervous System on Point

The copper, thiamine, magnesium and manganese found in macadamia nuts aid in the production of neurotransmitters, which are important chemicals that send signals to the brain. Macadamia nuts are also high in oleic acid and palmitoleic acid, both of which contribute to healthy brain function.

In addition, macadamias contain omega-9 fatty acids, which are a type of fatty acid thought to help improve mood, enhance improve memory and stave off neurological diseases. For instance, one animal model published in Pharmacology, Biochemistry and Behavior showed that erucic acid, which is a type of omega-9 fatty acid, could be therapeutic against cognitive disorders such as Alzheimer’s disease.

7. Reduce Chronic Inflammation and Arthritis Symptoms

A study published in Pharmacognosy Magazine concluded that the macadamia could be beneficial for treating rheumatoid arthritis. Researchers noted that the “low toxicity of these extracts and their inhibitory bioactivity against Proteus spp. indicate their potential in blocking the onset of rheumatoid arthritis.” For this reason, the macadamia nut could be a nice addition to any arthritis diet treatment plan.

Macadamia nuts are also a good source of omega-6 fatty acids. Although omega-6 fatty acids can provide some nutritional benefits, many of us get more than enough in our diets. When we consume too many omega-6 fatty acids, it can contribute to chronic inflammation in the body, which is believed to be at the root of diseases such as arthritis, cancer, heart disease and type 2 diabetes.

Most nuts are much higher in omega-6 fatty acids than omega-3s, but macadamia nuts are a bit lower in omega-6s. That doesn’t mean you should overdo it, but enjoying this healthy nut in moderation can help bump up your intake of protein, fiber, vitamins and minerals to reduce inflammation.

Interesting Facts

• Growing near streams and river banks in the rain forests, Macadamia integrifolia is native to southeastern Queensland, while M. tetraphylla is native to both Queensland and northeastern New South Wales.
• At the point where the two species meet, there are types that appear to be natural hybrids.
• The macadamia made its way to Hawaii around 1881 and was used mainly as an ornament and for reforestation.
• In 1948, the Hawaii Agricultural Experiment Station named and introduced several promising selections, leading to the modern macadamia industry that Hawaii is famous for.
• Hawaii brought the macadamia tree to California during the mid 1900s.
• Macadamias prefer a mild, frost-free climate with plenty rain, similar to how coffee beans grow best.

How to Store and Roast

Make sure to store your macadamias in a cool place, such as the refrigerator or pantry. However, it’s important to make sure they don’t contain moisture to help optimize the benefits of macadamia nuts and extend their shelf-life. Like other cooking oils, macadamia nut oil should also be stored in a cool, dark place to keep it from going rancid.

If you prefer roasted macadamia nuts, here is how you can try making them at home:

• Preheat your oven to 225–250 degrees F.
• Place the nut meats (the actual edible part of the nuts, not the casings) on a cookie sheet. It’s best to roast pieces that are similar in size for consistency.
• Simply roast for about 10 minutes, keeping an eye on them since oven temperatures can vary.
• Remove from the oven as soon as they begin to turn slightly brown.
• Allow them to cool.
• Store in a tightly sealed container.

How to Use

There are many ways you can incorporate this delicious ingredient in your diet to take advantage of the many benefits of macadamia nuts. You can, of course, eat them on their own, but they also make great additions to numerous recipes, including baked goods, breakfast foods and main courses alike. You can even add them to a Macadamia Nut Bar.

Risks and Allergy Concerns

In moderation, macadamia nuts are, no doubt, a delicious and healthy choice to a well-rounded diet. However, despite the many benefits of macadamia nuts, it’s important to be mindful of your serving size. Because they are relatively high in macadamia nuts calories and fat, it’s best to stick to one serving at a time to help prevent weight gain.

Additionally, besides checking the macadamia nuts price tag before you purchase, be sure to also keep an eye on the ingredients label. This is because many nuts have been coated with preservatives, oils and tons of salt, all of which can diminish the potential macadamia nuts health benefits.

They’re also high in phosphorus, which is important to anyone who may be dealing with kidney issues. If you have kidney problems, consult with your doctor or dietitian before adding macadamias to your diet to prevent any negative side effects.

It’s also important to be mindful of nut allergies, which are common. If you have an allergy to tree nuts, you should avoid macadamias and other types of nuts. Furthermore, if you experience any symptoms of a food allergy after consumption, discontinue use immediately and talk to your doctor.

Final Thoughts

• Are macadamia nuts healthy? The macadamia nuts nutrition profile contains some important essential vitamins and minerals, such as manganese, iron and B vitamins, as well as protein, healthy fats and antioxidants.
• These nuts have been shown to help prevent heart disease, neutralize harmful free radicals, help you lose weight, aid gut health, strengthen bones, keep the brain and nervous system on point, reduce chronic inflammation and treat arthritis.
• Make sure to store your macadamias in a cool place, such as the refrigerator or pantry. However, it’s important to make sure they don’t contain moisture to help extend the shelf-life.
• Try roasting them at home or adding them to recipes like baked goods, desserts, breakfast foods and more.

The post Macadamia Nuts: the Manganese-Rich Treat that Supports Healthy Bones appeared first on Dr. Axe.

We know selenium benefits are enormous, but it’s often hard to get it in your everyday diet. If you’re struggling to get this healthy compound, I’ve got the food just for you: Brazil nuts.

Brazil nuts are the No. 1 food source on the planet for this chemical element. Enjoying just one to two Brazil nuts per day can be all you need — and even better than a supplement — to maintain a healthy level of selenium in your body.

Selenium is crucial to many bodily functions from mood to inflammation.

In addition to topping the list of selenium foods, Brazil nuts are truly a wonderful superfood high in protein, fiber, thiamine, copper and magnesium.

Though commonly called nuts, Brazil nuts are actually seeds from the Brazil nut tree, one of the largest trees that grows upward of 200 feet found in the Amazon. These trees are so incredibly large that just one can produce a whopping 250 pounds of nuts in a year and live to be 500 to 800 years old.

Are you impressed yet? Let’s learn more about the potential health benefits of Brazil nuts.

Nutrition Facts

The Brazil nut, also called Bertholletia excelsa, actually comes from the Brazil nut tree. It’s known in Brazil as the pará tree.

The tree is in the Lecythidaceae family. This family of trees falls in the Ericales order, which also includes tea, blueberry, persimmon and azalea.

You now know that Brazil nuts’ selenium content is high, but do they contain any other valuable nutrients? Brazil nuts nutrition is quite extensive and impressive.

A one-ounce serving of dried, unblanched Brazil nuts (about 28.4 grams or six kernels) is roughly about six large kernels or eight medium kernels and contains approximately:

• Calories: 187
• Total Carbohydrates: 3.3 g
• Fiber: 2.1 g
• Sugar: 0.7 g
• Total Fat: 19 g
• Saturated Fat: 4.6 g
• Polyunsaturated Fat: 6.9 g
• Monounsaturated Fat: 6.8 g
• Trans Fat: 0 g
• Protein: 4.1 g
• Sodium: 0.9 mg (0.04% DV*)
• Selenium: 544 mcg (989% DV)
• Copper: 0.5 mg (56% DV)
• Magnesium: 107 mg (25% DV)
• Thiamine: 0.2 mg (17% DV)
• Phosphorus: 206 mg (16% DV)
• Manganese: 0.3 mg (13% DV)
• Vitamin E: 1.6 mg (11% DV)
• Zinc: 1.2 mg (11% DV)
• Potassium: 187 mg (4% DV)
• Iron: 0.7 mg (4% DV)
• Calcium: 45.4 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Brazil Nuts Benefits

1. Anti-Inflammatory

Brazil nuts are great for inflammatory issues in the body because they’re tremendous anti-inflammatory foods. As do most nuts, they contain ellagic acid.

Why is this important? Ellagic acid has high anti-inflammatory properties in the body and can even be neuroprotective.

Another important anti-inflammatory agent in Brazil nuts is selenium, which is hugely important when combating inflammation in the body. Selenium takes part in antioxidant activity that defends against both free radical damage and inflammation.

A 2014 study revealed how just one Brazil nut per day for three months was able to lower inflammation in patients undergoing ongoing kidney dialysis. These patients typically struggle with excessive oxidative stress and inflammation.

Overall, the researchers found that “consumption of only one Brazil nut per day during 3 months was effective to reduce the inflammation, oxidative stress markers, and the atherogenic risk” of these patients.

2. Anti-Cancer

Brazil nuts are also on the list of cancer-fighting foods, again due to their high ellagic acid and selenium levels. Ellagic acid is also anti-mutagenic and anti-cancer agent.

Meanwhile, selenium, an essential biological trace element, has been shown to help reduce and prevent the incidence of cancer.

A five-year, randomized nutritional intervention study took place in China where esophageal cancer rates are extremely high and selenium intake is low. The results, published in the Journal of the National Cancer Institute, found highly significant inverse associations of serum selenium levels with the incidence of esophageal cancer.

Many health professionals believe and some studies have shown a possible link between having toxic levels of mercury in the body and cancer incidence. Some animal studies show that the selenium can help reduce toxic mercury levels, which may further help fight cancer.

3. Mood Lifter

As mentioned, the No. 1 food source on the planet for selenium is the Brazil nut. Selenium has been scientifically proven to help lift mood and prevent depression.

One study conducted by the Swansea University Department of Psychology in Wales and published in Biological Psychiatry examined selenium’s effects on depression, anxiety and mood. This double-blind study examined 50 volunteers who were given a placebo or 100 micrograms of selenium on a daily basis, and three times throughout the five weeks they filled out a “Profile of Moods Stats” questionnaire.

Results showed that the lower the level of selenium in the diet, the more reports of anxiety, depression and tiredness, all of which were decreased following five weeks of selenium therapy.

When it comes to a good mood, serotonin is a key player. Not only does this feel-good brain chemical help regulate mood, but it can also have positive effects on your sleep and appetite.

Research conducted at the University of Barcelona found that people had higher levels of serotonin metabolites after nut consumption, which included Brazil nuts, almonds and walnuts.

All of this points to Brazil nuts making an excellent addition to any depression diet treatment plan to help improve mood and well-being.

4. Heart Health Booster

In small amounts, Brazil nuts can provide a healthy boost to one of your most important organs — your heart. The unsaturated fats, soluble fiber, antioxidants and phytonutrients present in nuts are all helpful for maintaining a healthy blood pressure, which has a direct positive effect on heart health.

Brazil nuts are naturally high in fat, but most of that fat is the health-boosting unsaturated kind. The unsaturated fats in Brazil nuts can increase your HDL cholesterol levels (good cholesterol).

A healthy level of HDL cholesterol can protect against heart attack and stroke, while low levels of HDL cholesterol have been shown to increase the risk of heart disease.

5. Thyroid Control

Your thyroid helps control your metabolism, heart rate and body temperature. The thyroid gland has more selenium content per gram of tissue than any other organ in your body.

Selenium is a key component of the molecules that are necessary for your body to be able to create and use thyroid hormones. The selenium in Brazil nuts can help keep your thyroid in proper working order and in overall good health.

Research now shows, through numerous studies, that there is a link between thyroid metabolism and selenium deficiency. Selenium acts as a catalyst for the production of active thyroid hormones.

A 2015 Brazilian study found that people with reduced levels of the thyroid hormone T3 were able to increase their selenium levels via Brazil nut supplementation, which was associated with improvement in thyroid hormone levels in the patients with reduced T3 levels.

Overall, selenium from Brazil nuts acts as a powerful protector of the thyroid and regulates the production of reactive oxygen within the gland, and it protects the body from antibodies that can create thyroid disease. Thus, the Brazil nut can act as a natural remedy for thyroid health, thanks mostly to its selenium content.

Risks and Side Effects

The fairly high amount of polyunsaturated fats in Brazil nuts can cause the nut to go bad fast. It’s important not to eat rancid Brazil nuts.

To help fend off spoilage, buy them in small batches and/or store them in the refrigerator.

Can eating too many Brazil nuts be harmful or even toxic?

You can potentially overdose on Brazil nuts and reach a point where you have selenium toxicity. Symptoms can include diarrhea, a metallic taste in the mouth, nausea, brittle nails, hair loss, coughing and more.

Selenium toxicity can occur if you overeat Brazil nuts in one sitting or repeatedly overeat the daily suggested amount of one to six nuts per day (depending on your selenium needs).

People with nut allergies should take caution. Although it’s technically a seed, the profile of this food is similar to other nuts, and one might find adverse allergic reactions like vomiting and swelling.

Seek emergency medical attention if you suspect you’re having a serious allergic reaction.

If you experience allergic symptoms to other foods in the Anacardiaceae family, like pistachios, mango or cashew nuts, then definitely take caution in consuming Brazil nuts.

How to Eat

It’s best to eat Brazil nuts raw or blanched, although they can be roasted and salted like most nuts. Brazil nuts can also be sweetened and crushed for dessert toppings or even made into puddings, dips and cheeses.

Brazil nut milk is a highly nutritious and tasty alternative to almond, soy or regular dairy milk. However, it should only be used in small amounts or on occasion so you don’t overdo it in the selenium department.

You can buy Brazil nuts in the shell or without. You can also buy them prepackaged or by the pound.

How many Brazil nuts are in a pound?

This number varies according to the size of the nuts, but a pound of Brazil nuts is around 128 medium-sized nuts.

Look for Brazil nuts that are stored in airtight containers, whole and brown, and heavy in the hand. Don’t pick any that are shriveled or in pieces, as they could be already spoiled or contaminated with mold.

Brazil nuts have a propensity to spoil quickly so buy them in reasonable amounts. It’s best to store Brazil nuts airtight in a cool, dark, dry place without exposure to humidity or sunlight.

If you purchase the nuts in shells, it’s best to de-shell them and store them so they don’t rot inside the shell. You can also store whole Brazil nuts in an airtight bag in the refrigerator, where they can last for a few months.

Recipes

Brazil nuts are delicious on their own, but they can also be used in all kinds of recipes.

For instance, you can also use them to make a homemade dairy-free milk. Brazil nut milk is actually fairly easy to make and is very creamy and nutritious.

Easy Brazil Nut Milk Recipe

INGREDIENTS:

• 2 cups Brazil nuts
• 4 cups water
• 1 vanilla bean
• 2–3 pitted, raw Medjool dates or ½ tablespoon maple syrup to sweeten (optional)
• 2–3 tablespoons of cinnamon or cacao for additional flavor (optional)

DIRECTIONS:

1. Soak the Brazil nuts along with the vanilla bean in water for 8 hours or overnight.
2. Discard the soaking water, and rinse off the Brazil nuts and vanilla bean.
3. Place Brazil nuts and vanilla bean in blender with 4 cups of fresh, filtered water, and blend until smooth. If you opt for sweetener and/or flavoring, place those ingredients in along with the nuts as well.
4. Place the blended mixture in a nut milk bag, and strain into a glass jar.
5. Keep stored in an airtight jar in refrigerator.

You can save the nut pulp for another use, like making cookies, crackers or even hummus. The name doesn’t sound that appetizing, but this recipe is sure to be tasty and loaded with nutrients as well: Raw Nut Pulp Hummus.

More unique and scrumptious options for incorporating Brazil nuts into your diet include:

• Creamy Cauliflower, Carrot and Brazil Nut Soup
• Raw Coconut and Brazil Nut Truffles

Final Thoughts

• Brazil nuts are the No. 1 food source on the planet for selenium, which is a key nutrient for optimal health.
• Though commonly called nuts, Brazil nuts are actually seeds from the Brazil nut tree, one of the largest trees that grows upward of 200 feet and is found in the Amazon.
• Brazil nuts benefits are impressive. These nuts can help fight inflammation, combat cancer, positively affect mood, improve heart health and control thyroid health.
• It’s important not to overdo it with the Brazilian nut, since the high selenium content can be detrimental if you overload your body with it.
• Brazil nuts spoil quickly, so make sure to purchase them in reasonable amounts and store them in airtight containers.

The post Brazil Nuts: The Top Selenium Food that Fights Inflammation appeared first on Dr. Axe.

The poppy plant (species name Papaver somniferum) has been valued for its ability to produce medicinal oil and seeds for thousands of years by civilizations around the world. The ancient Greeks and Romans even documented their use of poppy seeds as far back as 3,000 years ago.

Where are you most likely to come across poppy seeds today? Recipes that commonly include poppy seeds include lemon poppy muffins, salads made with poppyseed dressing, brown rice stir-fries, whole grain breads and pastries, and of course everything bagels.

Some of the benefits that poppy seeds offer include providing manganese, calcium, copper, zinc, iron, linoleic acid (and omega-6 fatty acid) and fiber. Even a small daily dose of poppy seed may help manage symptoms like constipation, dry skin, achy joints and weak bones.

What Are Poppy Seeds?

Poppy seeds are edible, tiny, kidney-shaped seeds that are harvested for use in cooking or as a source of poppy seed oil. They are most commonly black seeds but can also be white or deep blue. Where do poppy seeds come from? As the name implies, poppy seeds come from the poppy seed plant (Papaver somniferum), sometimes just called “poppies.”

Some refer to poppy seeds as oliseeds. Oliseeds are several species of seeds that are cultivated to yield oil that is isolated and extracted for various uses. Although poppy seed oil might not be a staple in many people’s kitchens, oil from the poppy seed plant does have a number of uses in the food manufacturing, soap, paint and varnish industries.

Although sap found on the surface of poppy seed plants also produces opiates that are used in the drug and pharmaceutical industries (more on this below), eating poppy seeds doesn’t have any psychological effects. Poppy seeds (papaver somniferum) get their flavor mostly from the compound called 2-Pentylfuran. They are usually harvested when they are ripe and dried if they are being been used in food manufacturing. The seeds also are harvested when their pods are immature and green if they are being used for opiates.

Poppy seeds have long been used to help manage a variety of health conditions, including:

• Asthma
• Constipation
• Diarrhea
• Coughs
• Difficulty sleeping
• Vesicoenteric fistula (a condition in which the bowel and bladder are abnormally connected). Poppy seeds are used to diagnose vesicoenteric fistula when about 35–250 grams of poppy seed is mixed with a drink or yogurt, taken by mouth. Then urine is monitored for 48 hours thereafter.
• Certain types of cancer

Nutrition Facts

One tablespoon (8.8 grams) of poppy seeds contains approximately:

• Calories: 46
• Total Carbohydrates: 2.5 g
  • Fiber: 1.7 g
  • Sugar: g
• Total Fat: 3.6 g
  • Saturated Fat: 0.4 g
  • Polyunsaturated Fat: 2.5 g
  • Monounsaturated Fat: 0.5 g
  • Trans Fat: 0 g
• Protein: 1.6 g
• Cholesterol: 0 mg
• Sodium: 2.3 mg (0.1% DV*)
• Manganese: 0.6 mg (29% DV*)
• Calcium: 126 mg (13% DV*)
• Magnesium: 30.4 mg (8% DV*)
• Phosphorus: 76.1 mg ( 8% DV*)
• Copper: 0.1 mg (7% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, poppy seeds also contain some thiamine, iron, zinc, vitamin E, folate, choline, potassium and selenium.

Studies show that consuming even high amounts of poppy seeds, between 35–250 grams at one time (the equivalent of three to eight tablespoons), is safe for most adults. However, larger quantities of poppy seed may cause digestive issues due to blocking the bowels.

Health Benefits

Here are some of the top health benefits of poppy seeds:

1. Great Source of Manganese

Manganese is a nutrient that’s beneficial for preventing conditions like weak bones, osteoporosis, inflammation, painful joints (osteoarthritis), anemia and PMS (premenstrual syndrome). Just one tablespoon of poppy seed provides nearly 30 percent of your daily manganese needs.

Manganese plays an important role in creating and activating multiple enzymes. Plus it has antioxidant effects and may protect mitochondria while limiting oxidative stress.

2. Low in Carbs and Sugar but Provides Fiber

Like other seeds, such as chia and flax, poppy seeds are considered a high-fiber food. Fiber is helpful for digestion and preventing constipation.

In addition to eating sources of fiber like vegetables (plus fruits, legumes and grains if you’re not eating low-carb), incorporating seeds and nuts is an easy way to boost overall nutrient and fiber intake.

3. Good Source of Healthy Fats (Omega-6s)

Poppy seeds are relatively high in linoleic acid, a type of omega-6 fatty acid. We often hear that omega-6 fats are “pro-inflammatory” and not as beneficial as omega-3s, but the truth is that we need both types of essential fatty acids. Linoleic acid is an unsaturated fatty acid found in a wide variety of plant glycosides, especially those with high oil content, such as poppy seed.

Consumption of linoleic acid in moderate amounts (this is key because very high consumption has not been shown to be beneficial) may have positive effects on heart health. For instance, it can help reduce blood cholesterol levels and prevent atherosclerosis.

However, for the most health benefits it’s not recommended that we consume high amounts of refined vegetable oils, which are very high in omega-6s. Rather, we should eat a variety of whole foods that provide different types of fats (like seeds, nuts, meat, eggs, olive oil, etc.)

4. Provides Calcium, Phosphorus and Magnesium

Eating poppy seeds is a good way to acquire essential minerals that help keep bones strong, including calcium, phosphorus and magnesium.

5. Nourishes Skin

Poppy seed milk and oil are known for hydrating and healing skin. These products may be helpful for managing eczema and inflammation of the skin, itchiness, dryness, peeling and dandruff.

The best way to use poppy seeds on your skin is to apply poppy oil or paste to the affected area, ideally with other helpful ingredients like almond oil, essential oils or honey.

Uses in Ayurveda and TCM

Ancient civilizations that are known to have grown poppy flowers and poppy seeds include the Romans, Greeks, Egyptians, Minoans and Sumerians. Historians believe that from approximately 2700 to 1450 BC, poppy plants were grown by Minoans for their beneficial seeds, milk, opium and honey.

Poppy seeds have deep roots in Central and Eastern Europe, where they have been used for centuries to make whole or ground poppy seed meal that’s a common ingredient in pastries and breads. A traditional dessert in Poland called makowiec (Ma-KOH-viets) calls for poppy seeds to be added to the filling, while in Hungry poppy seed rolls known as Beigli are a favorite sweet snack.

According to Ayurvedic medicine, poppy seeds can serve as a natural sedative and sleep aid. They are used to make a calming beverage by steeping the seeds with other healing ingredients, like coconut powder, cumin, nutmeg, turmeric and ghee. It’s believed that poppy seeds help induce relaxation and promote restful sleep because of their trace amount of narcotics, although this hasn’t been proven.

Poppy seeds are said to increase cold, oily and heavy qualities, so they are best suited for Pita and Vata doshas. In addition to their calming quality, they are valued for nourishing the reproductive organs, protecting bones and skin, soothing tense muscles, clearing the nasal passageways, and relieving burning and constipation.

In Traditional Chinese Medicine, black seeds are believed to help support the lungs, large intestines and kidneys. Poppies (or poppy capsules that are sometimes used) have sour and astringent properties. That is why they are utilized to help with breathing, digestion and relieving pain. Crushed, dried poppy capsules can be found at some Asian markets and specialty stores.

Relationship with Opium

You may have heard that eating poppy seeds can introduce opiates (such as heroin, morphine and codeine) into your body. This is actually true. In fact, if you have an upcoming drug test, it’s recommended that you avoid eating poppy seeds beforehand just to be safe. For example, federal prisons do not allow prisoners to eat poppy seeds and require prisoners to sign a form agreeing to abstain from eating poppy seed products while taking authorized leaves of absence.

Opium is considered a highly addictive narcotic. It has sedative, tranquilizing, depressant, soporific, anesthetic and analgesic effects. While eating poppy seeds can potentially cause you to consume trace amounts of opiates, they don’t actually make you feel high.

The outer pod/surface of poppy seeds (papaver somniferum) has been found to produce sap that contains opiates. The plant that produces poppy seeds is the same one that is used to make heroin and morphine. Poppy seeds themselves only have trace amounts of opiates, but the sap can be concentrated so that it has stronger effects.

When poppy seed is soaked in water to make “poppy seed tea,” some opiates can seep into the water and cause a number of side effects when consumed. However, a very high quantity of seeds would need to be used to make a poppy tea that is strong enough to have psychological effects — somewhere around 300–400 grams depending on the levels of opiates in different types of seeds.

How much poppy seeds would you need to consume to fail a drug test? Having poppy seeds does not automatically mean you will fail a drug test. On average, poppy seeds contain between 0.5 to 10 micrograms of morphine per gram. Compare this to a standard dose of medically prescribed morphine, which contains between 5,000 to 30,000 micrograms. You would need to consume a very large amount of poppy seeds to consume considerable amounts of opiates.

Most drug tests today pick up on levels of opiates in urine that are greater than 2,000 to 3,000 ng/ml, so it’s possible they could detect opiates from normal amounts of poppy seeds found in foods. Still, it’s not likely.

How to Use

Where can you buy poppy seeds? Poppy seeds should be available in large grocery stores, health store foods (look in the “bulk bin” section where nuts and seeds are  often sold), specialty markets and online.

Poppy seeds are pretty tasteless until roasted, when they take on a nutty flavor similar to sesame seeds. They pair well with flavors including garlic, onion, lemon or orange zest, rum, vanilla, raisins, heavy cream, cinnamon, nutmeg, and blanched almonds or walnuts.

You can use them just like you would sesame seeds. Ideas for adding poppy seeds to your diet include:

• Making poppy seed dressing.
• Topping oatmeal or yogurt with mixed nuts and seeds, including a teaspoon or so of poppy seeds.
• Making gluten-free lemon poppyseed muffins.
• Adding poppy seeds to homemade bread, buns or other baked goods. Try making healthier versions of your favorite recipes using flours like almond or coconut flour.
• Making homemade granola or granola bars. Try grain-free granola with a mix of nuts, seeds and honey.
• Adding poppy seeds to chicken, tuna or salmon salad.

All nuts and seeds contain some “antinutrients” that may block absorption of some of their nutrients. Therefore, it’s ideal to soak the nuts/seeds before eating them since this reduces antinutrient content.

Another option is to grind seeds in a coffee grinder or blender to break down the hard outer shells before eating them. When pulverized, ground seeds can be used as a flour in most gluten-free recipes, like pancakes, muffins, breads and even pastas. Seeds are sensitive to sunlight and heat, so always store them in a sealed, glass container in your refrigerator or freezer to keep their fatty acids from becoming rancid.

In some countries, you’ll find poppy seed paste is available commercially in tubes or cans. Normally, these pastes are used in dessert-making and contain a mixture of poppy seed, sugar, water and an emulsifier to keep the paste from separating. In the U.S., you can find poppy seed pastes under brand names like Solo and American Almond. These pastes are typically used like jam or almond paste to make filling for cakes, pastries, croissants, etc.

How can you grow poppy seeds at home? Due to their complicated history as a source of opiates, it’s actually illegal to grow poppies in the United States. However, some people still choose to plant poppy flowers (such as species (P. somniferum, P. paeoniflorum and P. rhoeas) in their gardens because poppies produce nice-looking, pink or red flowers.

Risks and Side Effects

Just like with other seeds and nuts, in some people, eating poppy seed can cause allergic reactions. This is not very common, especially compared to allergies in response to peanuts or almonds, but it is possible. You’re most likely to be allergic to poppy seed if you also have allergic reactions to hazelnut, rye grain, kiwi, sesame or buckwheat.

While most people can eat food quantities of poppy seed with no problem, you should discuss using larger medicinal amounts with your doctor if you have a history of bowel-related problems, allergies or you’re pregnant/breastfeeding.

Final Thoughts

• Poppy seeds (papaver somniferum) are small black/white/blue seeds that provide manganese, calcium, copper, zinc, iron, linoleic acid (and omega-6 fatty acid) and fiber.
• They are believed to have natural sedative effects and may help support restful sleep. While eating poppy seeds won’t get you high, the poppy seed plant is also used to make opiates (including heroin and morphine). The seeds themselves have very trace amounts of opiates, although sometimes they can cause false positives on drug tests.
• Poppy seeds can be added to granola, dressing, yogurt, chicken salads and baked goods. They may help relieve constipation, support bone health, and reduce coughs.

The post Poppy Seeds: Healthy, Beneficial Food or Potential Opiate? appeared first on Dr. Axe.

Pumpkins are an integral part of the holiday season. From pumpkin carving to sweet pumpkin spice and fresh pumpkin pie, it’s hard to imagine fall without this bright orange fruit. Unfortunately, pumpkin seeds, much like pumpkin seed oil, often get lost in the mix and are frequently discarded or ignored altogether in favor of the vibrant pumpkin pulp.

However, there are many benefits of pumpkin seeds that make them a worthy addition to your diet, both during the holidays and all year round. Pumpkin seeds benefits can include better heart health, improved blood sugar levels, enhanced sleep quality and more.

What Are Pumpkin Seeds?

Did you know that pumpkin seeds were used in many forms of traditional medicine? The pumpkin (Cucurbita maxima Linn.) is a cultivar of the squash plant that is thought to originate in North America thousands of years ago. In fact, archaeologists actually found these seeds in certain areas of Mexico that date back to around 7000 B.C.

They’ve long been prized for both their unique flavor and potent healing properties. For example, indigenous groups in North America often used them for their gut-healing effects as a treatment for parasitic infections and tapeworm symptoms. Meanwhile, Aztec groups used them as both a source of nutrition and a ritual offering for religious ceremonies.

On an Ayurvedic diet, they are considered to be alkalizing and thought to nourish the blood, act as a natural diuretic, suppress a big appetite and improve reproductive health in men.

In Traditional Chinese Medicine, they are also used to help treat a variety of conditions, such as parasitic infections and stomach pains — plus they’re thought to support lactation in mothers and promote healthy digestion.

What are the benefits of eating pumpkin seeds? They’re a good source of many important nutrients, including

• amino acids
• phytosterols
• unsaturated fatty acids
• phenolic compounds
• tocopherols
• cucurbitacins
• valuable minerals

Today we know from studies that these valuable seeds contain bioactive compounds that have activities such as anthelmintic, antidiabetic, antidepressant, antioxidant, antitumor and cytoprotective effects.

Nutrition Facts

Pumpkin seed is a highly nutritious ingredient. One ounce (about 28 grams) of dried, hulled pumpkin seeds contains approximately:

• Calories: 163
• Total Carbohydrates: 4.2 g
  • Fiber: 1.8 g
  • Sugar: 0 g
• Total Fat: 13.9 g
  • Saturated Fat: g
  • Polyunsaturated Fat: g
  • Monounsaturated Fat: g
  • Trans Fat: g
• Protein: 8.5 g
• Cholesterol: mg
• Sodium: mg (% DV*)
• Manganese: 0.9 mg (43% DV*)
• Magnesium: 151 mg (38% DV*)
• Phosphorus: 332 mg (33% DV*)
• Iron: 4.2 mg (23% DV*)
• Copper: 0.4 mg (20% DV*)
• Vitamin K: 14.5 mcg (18% DV*)
• Zinc: 2.1 mg (14% DV*)
• Potassium: 228 mg (7% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, pumpkin seed’s nutrition profile also contains a small amount of folate, vitamin B6, thiamine, vitamin A and selenium.

In terms of their fat content, they are full of a variety of essential fatty acids, including capric, myristic, stearic, oleic, linoleic and linolenic.

Benefits

1. Rich in Disease-Fighting Antioxidants

Pumpkin seeds are loaded with antioxidants, which are powerful compounds that can fight free radical formation and protect cells against oxidative stress. Some research also indicates that antioxidants may aid in the prevention of chronic conditions like heart disease, cancer, diabetes and autoimmune disorders.

According to one animal study published in Pharmacological Research, pumpkin seed oil (made from the fat found inside the seeds) was able to reduce inflammation and prevent free radical damage in rats with arthritis.

Another animal study out of South Africa showed that a specific type of protein extracted from pumpkin seed was effective at protecting against liver damage thanks to its powerful antioxidant properties.

2. Boost Heart Health

Because they are a good source of electrolytes, such as magnesium and potassium, plus healthy fatty acids, pumpkin seeds, and pumpkin seed oil in particular, have been shown to boost heart health and help reduce the risk of coronary heart disease in several different ways.

For starters, animal studies show that this oil can help decrease cholesterol levels and lower blood pressure, both of which are major risk factors for heart disease.

One study found that pumpkin seed oil supplements were able to decrease diastolic blood pressure while increasing levels of beneficial HDL cholesterol in the blood of adults.

Plus, pumpkin seeds may also increase levels of nitric oxide in the body. This can dilate the blood vessels and promote blood flow to help the heart work more efficiently.

3. Stabilize Blood Sugar

One of the top pumpkin seeds benefits is their ability to regulate blood sugar levels, which is important for preventing diabetes symptoms, such as increased thirst, fatigue, frequent urination and nausea.

These seeds are rich in protein and fiber, both of which can slow the absorption of sugar in the bloodstream to promote better blood sugar control. Interestingly enough, a 2011 animal model published in the Journal of Diabetes and Its Complications even reported that combining them with flax not only improved antioxidant status in rats, but was also effective at reducing the risk of diabetes complications.

4. Promote Sleep Quality

Can’t sleep? You may want to consider adding a dose of pumpkin seed to your daily diet. The seeds are a good source of several nutrients that are associated with better sleep quality, including tryptophan and magnesium.

Tryptophan is an essential amino acid that plays a role in the production of “feel good” chemicals in the body, including serotonin, melatonin, niacin and nicotinamide. This explains why tryptophan is well-known for its ability to enhance sleep quality, especially in those with sleep disturbances.

Meanwhile, they’re also a good source of magnesium, an important micronutrient that has been shown to help improve several measures of insomnia, including sleep efficiency, length of sleep and the amount of time that it takes to fall asleep at night.

5. Improve Male Fertility

Some research involving both humans and animals indicates that pumpkin seeds may be especially beneficial for male fertility due to their rich content of phytonutrients, including antioxidants, fatty acids and zinc. Plus, they can promote prostate health.

One 2012 animal model found that supplementing with pumpkin oil was effective at preventing sperm abnormalities and increasing sperm count in rats. Another study showed that pairing the oil with saw palmetto was able to decrease symptoms and improve quality of life in men with benign prostatic hyperplasia (BPH), a common condition characterized by the enlargement of the prostate gland.

Why are pumpkin seeds also good for females? The fats they provide support reproductive health in both sexes, since the body requires fatty acids to make certain hormones. Plus they have certain phytoestrogen effects that can benefit some women who have low levels of estrogen.

6. Help Fight Cancer Cell Growth

Thanks to its high content of antioxidants, pumpkin seed may help fight the growth and spread of cancer cells to aid in cancer prevention.

One in vitro research study found that phytoestrogen extracts of pumpkin seeds had anticancer properties and could possibly play a role in the prevention and treatment of breast cancer.

Additionally, according to a review published in Food Research International, diets rich in pumpkin seeds have been linked to a lower risk of several types of cancer, including stomach, lung, colorectal and breast cancer.

7. Improve Bladder Function

Pumpkin seeds have been shown to improve symptoms of benign prostatic hyperplasia, a condition that can cause difficulty urinating in men. Not only that, but pumpkin oil may also help improve other aspects of bladder function.

One study showed that it was able to significantly improve symptoms of overactive bladder and correct urinary dysfunction.

Pumpkin Seeds vs. Sunflower Seeds

Without a doubt, pumpkin seeds and sunflower seeds are two of the most popular varieties enjoyed for their savory flavor and incredible versatility. Both are high in fiber, protein and heart-healthy fats, plus an assortment of essential vitamins and minerals.

However, there are several unique differences between these two power-packed ingredients.

Pumpkin seeds are flat, oval-shaped and light green. They’re also enclosed in a white hull.

Sunflower seeds, on the other hand, are tan and covered by black-striped shells. Both have smooth textures and light, nutty tastes that work well with just about any spice or seasoning.

In terms of nutrition, a single ounce of pumpkin seeds typically supplies a higher amount of protein and a lower amount of calories, fat and fiber. Pumpkin seeds are also richer in magnesium, iron and manganese, while sunflower seeds are a better source of pantothenic acid, folate and copper.

How to Eat

Pumpkin seeds are easy to find at most online retailers and grocery stores. They are typically located in the snack aisle alongside other seeds like sunflower seeds.

If you have difficulty finding them at your local store, you can also look for “pepitas.” Pepitas are the same thing but without the shell.

If possible, purchase raw seeds or those that are roasted without extra oil. Alternatively, you can also go directly to the source and try seeding a pumpkin at home instead.

Studies show that roasting the seeds can actually improve absorption of their antioxidants and make them easier to digest.

After you get your hands on some of these super seeds, you may wonder how to clean pumpkin seeds, how to dry pumpkin seeds and how to prepare pumpkin seeds for eating. If they’re fresh, start by rinsing them with cold water in a colander, and then shake them dry. Avoid using a paper towel or dish cloth to dry them as they may get stuck.

There are plenty of different methods for how to cook pumpkin seeds. Roasting them in the oven is perhaps the most common:

1. Spread them in a thin layer on an oiled baking tray, and bake in the oven at 300 degrees Fahrenheit for about 30 minutes.
2. Remove from the oven, and toss with olive oil, salt and your choice of seasoning — such as paprika, oregano, cumin or chili powder.
3. Place back in the oven, and bake about 20 more minutes, until they’re crispy with a nice golden color.

After roasting them you can enjoy them as a delicious snack; toss them over salads, cereal or yogurt; or mix them into trail mix alongside a variety of other nuts and seeds. You can also enjoy raw pumpkin seeds as a healthy and delicious no-fuss snack that carries the same assortment of health benefits.

Is it okay to eat pumpkin seeds every day? Yes, as long as you tolerate them well and don’t overdo it.

Stick to about a quarter cup per day, since they are relatively high in calories and also have phytoestrogen effects. (Too much every day may contribute to hormone-related symptoms.)

Risks and Side Effects

Can pumpkin seeds be bad for you? Many processed, prepackaged pumpkin seed products are high in sodium or contain additives and extra ingredients that can be harmful for your health.

Select products that are low in sodium with minimal ingredients listed on the label. Better yet, choose raw varieties, or try making them at home yourself.

Additionally, although the shell of the pumpkin seed is edible, it may irritate the stomach and cause digestive issues for some people. It can also be difficult to chew for those with chewing or swallowing difficulties.

If you find that you’re unable to tolerate shelled pumpkin seeds, opt for hulled ones instead. They carry nearly the same nutrient profile and health benefits.

Be sure to keep intake in moderation. Eating large amounts may cause adverse side effects like constipation, gas or bloating.

Additionally, these seeds contain a concentrated amount of calories, so going overboard could potentially contribute to weight gain.

Many people also wonder: Can dogs eat pumpkin seeds? Whether raw or roasted, they can be safely enjoyed by most pups and are sometimes even added to natural dog treat recipes. However, skip the heavily processed or sweetened varieties you might find at the store.

Conclusion

• The pumpkin seed is a delicious type of seed that has been enjoyed around the globe for thousands of years.
• These seeds are a good source of protein and fiber, plus important vitamins and minerals like manganese, magnesium, phosphorus, copper, iron and zinc.
• Thanks to their stellar nutrient content, some of the potential health benefits of pumpkin seeds include better blood sugar levels, improved heart health, enhanced sleep quality, decreased cancer growth and increased urinary function.
• Although more research is needed, consuming them may also reduce symptoms associated with benign prostatic hyperplasia in men and decrees the chances of developing certain types of cancer, such as breast cancer.
• There are plenty of options for how to roast pumpkin seeds, but you can also enjoy them raw or add them to salads, smoothies, cereals or desserts for a nutritious addition to any recipe.

The post Pumpkin Seeds Help Combat Diabetes, Heart Disease & Cancer Cells appeared first on Dr. Axe.

For a long time, hemp seeds were ignored for their nutritional benefits because of hemp’s botanical relationship to medicinal varieties of cannabis. People are often confused about hemp seed nutrition and whether or not the seeds contain cannabinoids, like CBD.

The truth is that hemp seeds don’t cause any psychotropic reactions and instead may provide significant health benefits because of the fatty acids and essential amino acids present in the seeds.

Hemp is a variety of the cannabis plant that actually has a long history of use in the U.S. Unfortunately, since the 1950s it’s been lumped into the same category as “marijuana” (or cannabis) because it contains a small amount of naturally occurring tetrahydrocannabinoids (THC), and its use has been marginalized to a great extent.

But when eating hemp seeds or consuming hemp seed oil, the cannabinoids aren’t present. Cannabinoids like CBD and THC are found in the leaves and flowers of the plant but not in the seeds.

Instead, this superfood is consumed for its omega-3 and omega-6 fatty acids and its antioxidant effects.

So if you’re looking to improve digestion, balance hormones and improve metabolism, then hemp seeds may just be the superfood you’re looking for.

What Are Hemp Seeds?

Hemp seeds, or hemp hearts, are the seeds of the hemp plant, or Cannabis sativa. They are technically nuts but are referred to as seeds or hearts.

Each part of the hemp plant offers different compounds and the seeds are no different. There’s plenty of confusion about the many parts of hemp and their uses, especially as the market continues to grow. There are hemp seeds, hempseed oil, hemp extracts, CBD oils and more.

Hemp is actually one of the most widely utilized and diverse industrial crops in the world. It’s used for industrial purposes because of its durable natural fibers and for its nutritional content.

Hemp seed oil, or hemp oil, is made by pressing hemp seeds. Unlike CBD oil, which is used to treat pain and issues, hemp seeds are commercially manufactured products that don’t contain cannabinoids.

Hemp hearts are an excellent source of nutrients, especially unsaturated fatty acids and essential amino acids. Research shows that the benefits of hemp seeds include their ability to alleviate constipation, support cardiovascular health, improve dermatological issues and ameliorate gastrointestinal diseases.

Nutrition Facts

Researchers agree that hemp seeds/hearts provides an excellent source of nutrition. Here are some key facts about the incredible health benefits this superfood offers:

• Excellent 3:1 balance of omega-3 and omega-6 fatty acids, which promote cardiovascular health.
• High in GLA, an essential omega-6 fatty acid that’s been proven to naturally balance hormones.
• “Perfect protein” not only containing all 20 amino acids, but also each of the nine essential amino acids that our bodies cannot produce.
• Hemp seeds are rich in multiple minerals, including manganese, copper, magnesium, phosphorus, thiamin and zinc.

According to the USDA, 3 tablespoons (30 grams) of hulled hemp seeds contains about:

• Calories: 166
• Total Carbohydrates: 2.6 g
  • Fiber: 1.2 g
  • Sugar: 0.5 g
• Total Fat: 14.6 g
  • Saturated Fat: 1.4 g
  • Polyunsaturated Fat: 11.4 g
  • Monounsaturated Fat: 1.6 g
  • Trans Fat: 0 g
• Protein: 9.5 g
• Cholesterol: 0 mg
• Sodium: 1.5 mg (1% DV*)
• Manganese: 2.28 mg (99% DV*)
• Copper: 0.5 mg (56% DV*)
• Magnesium: 210 mg (50% DV*)
• Phosphorus: 495 mg (40% DV*)
• Thiamin: 0.38 mg (32% DV*)
• Zinc: 3 mg (27% DV*)
• Niacin: 2.76 mg (17% DV*)
• Iron: 2.4 mg (13% DV*)
• Potassium: 360 mg (8% DV*)
• Folate: 33 mcg (8% DV*)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How do hemp seeds compare to chia seeds? Chia seeds pack much of the same nutritional punch as hemp seeds. However, hemp seeds have a more well-rounded nutrition profile.

That said, chia seeds have a bit more fiber than hemp seeds, with five grams of fiber per tablespoon. Both types of seeds can be added to smoothies, oatmeal, yogurt, baked goods and other recipes.

Health Benefits

1. Rich in GLA

Gamma-linolenic acid (GLA) is a necessary building block for some prostaglandins — hormone-like chemicals in the body that help smooth muscles, control inflammation and body temperature, and are vital to other body functions.

Research published in the European Journal of Pharmacology indicates that GLA-supplemented diets attenuate inflammatory responses.

GLA and GLA-rich foods like hemp seeds have also been observed to help people with:

• ADHD
• Breast pain
• Diabetes and diabetic neuropathy
• Heart disease
• High blood pressure
• Multiple sclerosis
• Obesity
• Premenstrual syndrome
• Rheumatoid arthritis
• Skin allergies

2. May Alleviate Arthritis/Joint Pain and Support Bone Health

Research has shown that hemp hearts and hemp seed oil can be helpful in relieving rheumatoid arthritis symptoms.

A study published in the Journal of Ethnopharmacology took a look at hemp seed oil’s effects on arthritis. What researchers found was hemp seed oil treatment lowered the survival rate of MH7A rheumatoid arthritis fibroblast-like synovial cells, and at certain doses it even promoted cell death.

They concluded that hemp seed oil has anti-arthritic effects, which can help patients suffering from its symptoms.

Hemp seeds are very high in manganese. When eaten or supplemented in combination with other minerals, including calcium, zinc and copper, manganese helps support bone health and reduces bone loss, especially in older/postmenopausal women who are more susceptible to bone fractures and weak bones.

According to studies, taking manganese along with other bone-supporting nutrients like calcium, vitamin D, magnesium, zinc, copper and boron can improve bone mass in women with weak bones and prevent bone spinal loss, which is useful to naturally fight osteoporosis.

3. May Aid Weight Loss

Consuming seeds from the hemp plant works as a natural appetite suppressant and can help you feel full longer and reduce sugar cravings.

Adding these seeds, and other high-fiber foods, to meals or smoothies may help curb excess hunger. This is partly due to the fiber content, which promotes satiety and in turn aids weight loss.

According to a systematic review published in the Journal of the American College of Nutrition, fiber intake is associated with a lower body weight. This can likely be due to satiety and energy intake after eating a meal high in fiber.

4. Improves Digestive Health

High in insoluble and soluble fiber, hemp seeds provide more than enough bulk to keep your gastrointestinal system regular. Additionally, this healthy mixture of roughage feeds the probiotics in your gut and helps secure a robust immune system.

One of the benefits of high-fiber foods is their ability to help relieve constipation.

A study published in the American Journal of Gastroenterology and conducted at Hong Kong Baptist University’s School of Chinese Medicine comprised two parts: a placebo-controlled clinical study and dose determination study. Subjects were studied in a two-week run-in, eight-week treatment and eight-week follow-up plan who had excessive syndrome of constipation and were given hemp seed pills.

The researchers found that a dose of 7.5 grams was more effective and therapeutic than doses of 2.5 or five grams, and that the hemp seed pill treatment was effective for relieving functional constipation.

5. Boosts Hair, Skin and Nail Health

Hemp seed benefits for skin and hair go a long way in improving dry, red, flaking skin.

Mostly used in high-end cosmetic products, hemp oil is oftentimes included in lip balms, lotions and soaps. The oil in hemp seeds penetrates the inner layers of the skin and promotes healthy cell growth — the recipe for smooth, soft skin.

In fact, researchers studying the effects of oil extracted from hemp hearts on atopic dermatitis, or eczema, a skin condition that causes inflammation and dry skin, found that patients’ symptoms improved with the use of the oil.

Since the oil is also good for skin disorders, such as psoriasis and eczema, it’s also a good idea to add the plant’s seeds to your diet to maximize these benefits. You can also make a homemade skin cream combining hemp seed oil, shea butter and essential oils like lavender.

6. Reduces Inflammation

Because of its perfect fatty acid profile of omega-3 fats and GLA, hemp seed helps to naturally reduce inflammation levels and strengthen the immune system.

Research published in ACS Omega indicates that hempseed has immunomodulating, antioxidant and anti-aging effects.

7. Heart Health

Some of the key ingredients in building a healthy heart include fiber, plant-based protein, healthy fats and eating less sugar. Hemp seeds help in doing all of these things.

Research in animals and humans strongly suggests that hemp seeds can improve cardiovascular health and high blood pressure.

Adding one to two tablespoons of hemp seeds to a morning smoothie may help to naturally lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol and improve triglycerides.

8. Increase Your Mineral, Healthy Fat and Protein Intake

A three tablespoon serving of hemp seeds contains more than 40 percent of your recommended daily intake of manganese, copper, magnesium and phosphorus. In addition, that same serving contains 11 grams of polyunsaturated fat and 10 grams of protein.

Combine with some fruit and unsweetened almond milk for a filling, nutrient-filled smoothie.

How to Use

These days, you can find hemp seeds in most grocery stores and health food stores. They have a mild nutty taste.

Hemp seeds are used to make several products, including the following:

• Hemp nut butter: The seeds are also ground  and made into hemp nut butter, which you can consume like you would peanut or almond butter.
• Hemp milk: Much like almond milk, you can use hemp milk as a dairy-free alternative. Hemp milk is a tasty and nutrient-rich addition to any smoothie recipe.
• Hempseed oil: Hempseed oil is on the grocery store shelves, too. It’s best to use hempseed oil as a finishing oil rather than as a cooking oil. Drizzle it on salads and pastas or other dishes. You can also use hempseed oil topically to moisturize your skin, reduce signs of aging and boost hair health.
• Hemp protein powder: This is an excellent plant-based, vegan protein powder that supplies omega-3s, amino acids, magnesium and iron.

Hemp seeds are sensitive to heat and light. It’s also best to store them in a cool, dry place or in the fridge.

There are quite a few ways to use the seeds and the butter, milk and oil that’s made from them. Here are some ideas:

• Add hemp seeds to smoothies or grind them up and sprinkle them on your yogurt, cereal or other meals.
• Make this Tropical Acai Bowl Recipe that’s made with mango and hemp hearts.
• Try recipes that incorporate hemp hearts, like this Pecan Coconut Balls.
• Combine hemp protein powder with your favorite milk (like almond or coconut milk) to make a plant-based protein shake for before or after workouts.

Drug Interactions

There really aren’t any hemp seed side effects. Hemp hearts are high in nutrition and aren’t known to cause any drug interactions with common medications.

However, if you take anticoagulants, you may want to be more cautious about consuming hemp seeds because they inhibit blood platelets and may cause a bleeding risk.

If you have concerns about possible interactions with any medications, check with your healthcare provider.

Final Thoughts

• Hemp seeds, or hemp hearts, have an excellent nutrition profile and are a healthy addition to most diets.
• Although hemp seeds come from the Cannabis sativa plant species, they do not contain cannabinoids like CBD and THC.
• The benefits of hemp seeds include improving symptoms of arthritis and joint pain, improving heart and digestive health, promoting hair, skin and nail health, and boosting the immune system.
• It’s easy to incorporate hemp hearts into your diet. They can be added to any smoothie or breakfast bowl.
• You’ll also find nut butter, hemp milk and protein powder made from the seeds.
• These seeds are not known to cause interactions with any common medications, but they may cause a risk if consumed by someone who is taking an anticoagulant medication. Check with your doctor if you are concerned about any possible drug interactions or hemp seed side effects.

The post Hemp Seeds Benefits for Arthritis, Weight Loss and Gut Health appeared first on Dr. Axe.

Almonds have been prized since ancient times and are believed to be the oldest widely grown of all nut crops. Today, they are still one of humankind’s most beloved and healthiest nuts, and almonds nutrition benefits are appreciated across the globe, where they’re used in numerous ways, such as:

• eaten raw as a healthy snack
• as the base ingredient in almond butter and almond flour
• blended into almond milk
• made into many types of body lotions, oils and fragrances

What are the benefits of eating almonds? Cholesterol reduction is probably the most celebrated health benefit of almonds, one that’s been demonstrated in studies time and time again.

There are many other reasons to eat them regularly as well. For example, these nuts are low in saturated fatty acids, rich in unsaturated fatty acids, and contain filling fiber, unique and protective phytosterol antioxidants, as well as plant-based protein.

Sure, there may be a decent amount of calories in almonds nutrition, but you shouldn’t fear these calories nor almond nutrition’s fat content.

Studies suggest these nuts are actually beneficial when it comes to losing weight, despite their higher calorie content. One study even found that when consumed as snacks, they can reduce hunger and desire to eat later in the day, and when dieters eat them daily, they reduce their overall calorie intake.

That’s not all.

Almond Nutrition Facts

Botanically, almonds (scientifically termed Prunus dulcis) are actually very small stone fruits in the Amygdalus family. They are related to other fruits that contain hard pits, including “stone fruits” like cherries, plums and peaches.

They are a type of drupe nut, which means along with other nuts like macadamias, pecans and walnuts, they have multiple layers that enclose a single, hard seed in the center.

Because almonds are dry drupes, they first must be extracted (which is called “shelling”) before being sold and eaten. This is why you might see the description “shelled almonds” when you purchase ready-to-eat ones.

In the medical world, almonds nutrition is most praised due to the presence of monounsaturated fatty acids, dietary fiber and antioxidants. Almonds also contain vitamins, like vitamin E and riboflavin, and trace minerals, such as calcium and magnesium.

Although almonds are high in calories and considered “energy-dense” (as all nuts are), they provide a whole range of critical nutrients and chemical compounds that people often lack in the standard American diet (sometimes called “SAD”). For those on a low-carb diet, they’ll be happy to know that there are a not many carbs in these nuts overall, making them appropriate for something like the keto diet.

A one-ounce serving of almonds (about 28.35 grams) contains approximately:

• Calories: 164
• Total Carbohydrates: 6.1 g
  • Fiber: 3.5 g
  • Sugar: 1.2 g
• Total Fat: 14.1 g
  • Saturated Fat: 1.1 g
  • Polyunsaturated Fat: 3.5 g
  • Monounsaturated Fat: 9 g
  • Trans Fat: 0.004 g
• Protein: 6 g
• Sodium: 0.3 mg (0.01% DV*)
• Vitamin E: 7.3 mg (49% DV)
• Copper: 0.3 mg (33% DV)
• Manganese: 0.6 mg (26% DV)
• Riboflavin: 0.3 mg (23% DV)
• Magnesium: 76.5 mg (18% DV)
• Phosphorus: 136 mg (11% DV)
• Zinc: 0.9 mg (8% DV)
• Calcium: 76.3 mg (6% DV)
• Iron: 1.1 mg (6% DV)
• Niacin: 1 mg (6% DV)
• Potassium: 208 mg (4% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition, almonds nutrition contains some thiamine, folate, pantothenic acid, choline and selenium.

Health Benefits of Almonds Nutrition

1. Helps Prevent Heart Disease and Heart Attacks

Why are almonds good for you if you’re at risk for heart disease? Two of the star chemical compounds of almonds nutrition are healthy monounsaturated fatty acids (MUFAs) and antioxidants that support heart health and prevent factors of cardiovascular disease.

These nuts specifically supply antioxidant flavonoids, plant-based compounds present in the skin of the nuts that work with vitamin E to improve artery health and reduce inflammation.

Almonds nutrition also holds key nutrients to heart health, including arginine, magnesium, copper, manganese, calcium and potassium.

Studies show almonds have a consistent “bad” LDL cholesterol-lowering effect, especially in individuals with high cholesterol and diabetes. One study found that consuming these nuts as a daily snack reduced the levels of total cholesterol and low-density lipoprotein (LDL) cholesterol without changing high-density lipoprotein (HDL “good” cholesterol).

They help prevent damage from forming within artery walls and protect against dangerous plaque buildup. Almonds nutrition benefits also make them a great food to support healthy cholesterol and blood pressure levels, in addition to fighting weight gain and obesity — three of the biggest risk factors associated with heart attacks and stroke.

2. Supports Healthy Brain Function

The almond is often considered one of the best brain foods. Almonds nutrition is somewhat unique in that it contains riboflavin and L-carnitine, two key nutrients capable of positively affecting neurological activity and preventing cognitive decline.

Almonds seem to help protect the brain by fighting oxidative stress. Certain studies conducted on rats found that they can help improve memory, fight neurological diseases and protect against age-associated cognitive dysfunction.

This is one reason why adults, especially the elderly, are encouraged to eat nuts several times per week. They are associated with a reduction in the risk for inflammation that can cause brain disorders, including dementia and Alzheimer’s disease.

In fact, a study published in 2020 concluded: “The study findings suggest that a long-term intervention with almonds may be an effective dietary strategy for preventing cognitive decline in an older population.”

 3. Maintains Skin Health

Almonds are a great source of vitamin E and other antioxidants that nourish the skin and reduce signs of aging.

Research finds that almonds nutrition contains high concentrations of catechin, epicatechin and flavonol antioxidants, including quercetin, kaempferol and isorhamnetin. These compounds fight skin cancer and damage by reversing oxidative stress from a poor diet, pollution and UV light exposure.

The healthy fats in these nuts, plus their ability to improve circulation, also help keep skin hydrated and better able to heal wounds.

4. Helps Control Blood Sugar Levels and Prevent Diabetes

Studies show that almonds have positive effects on glucose tolerance and risk factors for metabolic syndrome. Their rich supply of MUFAs helps slow the rate at which glucose (sugar) is released into the bloodstream.

In addition to managing blood sugar and preventing insulin resistance (which can occur over time when the body becomes less reactive to insulin, the sugar-controlling hormone), almonds nutrition benefits include the ability to lower other common diabetes risks, such as unhealthy body weight, inflammation and high levels of oxidative stress.

Diabetes occurs when your blood sugar becomes elevated due to your pancreas or cells being unable to produce insulin properly. Almonds and almond oil have been proven to both help regulate blood sugar levels and even help prevent diabetes.

In a Purdue University study, researchers found consuming these nuts at breakfast (in the form of whole almonds, almond butter, almond flour and almond oil) decreased blood sugar levels and made participants feel more full, avoiding the second-meal dip that many diabetic patients or patients in the prediabetes stage experience. In fact, in that particular study, almond oil performed as well as whole almonds at encouraging insulin production after the first meal (and even better than almond flour and almond butter).

Another trial conducted by the Clinical Nutrition and Risk Factor Modification Center at St. Michael’s Hospital in Toronto suggested that almonds, combined with foods high in carbohydrates (meaning foods with a high glycemic index), may actually decrease the glycemic level of an overall meal, again helping those with insulin resistance or at risk for diabetes regulate their blood sugar levels.

5. Aids Weight Maintenance and Helps Prevent Overeating

Are almonds healthy or fattening? Despite the relatively high amount of calories in almonds, healthy fats and dietary fiber found in almonds nutrition aid in weight maintenance because they help you feel full. This curbs overeating and unhealthy snacking.

A 2013 study published in the European Journal of Clinical Nutrition concluded, “Almonds provide post-ingestive metabolic and appetitive benefits and did not increase the risk for weight gain.”

Although nuts are high in fat and calories, they prolong the feeling of satisfaction after you eat and keep your blood sugar more stable than low-fat meals do. Thus, you’re less likely to experience a roller coaster of energy dips and food cravings.

Studies, such as the Nurses’ Health Study, even show that the almond can support a healthy metabolism. Also, people who frequently eat almonds and other nuts retain healthier body weights and lower rates of obesity and metabolic syndrome over time compared to those who avoid nuts.

Do almonds help you lose belly fat? Some studies show that when dieters eat them daily, they are less likely to overconsume carbohydrates and more likely to reach and maintain a healthier body weight.

This can include having less dangerous visceral fat. Visceral fat is the kind that surrounds your organs and increases the risk for certain diseases.

For example, one 2003 article published in the International Journal of Obesity found that when women consumed almonds over a six-month period, compared to other women who didn’t eat them, they experienced greater reductions in weight/BMI, waist circumference, fat mass and systolic blood pressure.

6. Increases Nutrient Absorption

The body needs adequate amounts of fat in the diet in order to properly absorb “fat-soluble” nutrients, like vitamins A and D. Almonds are also capable of positively affecting the gastrointestinal tract, reducing acid buildup and balancing the body’s pH.

A healthy pH level is crucial for proper digestion, immunity and disease prevention. Additionally, the nutrients present in these nuts may help regulate digestive enzymes that are involved in nutrient extraction, cholesterol synthesis and bile acid production.

7. Improves Digestive Health

In addition to healthy fats and alkaline-forming molecules, almonds (especially the skin of almonds) contain prebiotic components that help with digestion, detoxification and healthy bacterial growth within the microbiota/gut flora. This is key to actually utilizing nutrients from the foods we eat.

Studies suggest that almonds and almond skins may lead to an improvement in the “intestinal microbiota profile.” This means the intestine’s bacterial activities improve and promote numerous health benefits due to the presence of prebiotic properties, the precursors for probiotics.

A 2016 study published in the Journal of Science of Food and Agriculture found, “Both raw and roasted almonds exhibit potential prebiotic effects, including regulation of intestinal bacteria and improved metabolic activities.”

A 2014 study by the Institute of Food Science & Technology in China found that when women ate a daily dose of 56 grams of almonds over an eight-week period, significant increases in the populations of healthy gut bacteria called Bifidobacterium and Lactobacillus were observed.

8. Can Help Fight Cancer and Inflammation

Almonds contain gamma-tocopherol, a type of vitamin E that acts as a powerful antioxidant. Thus, they fight free radical damage and oxidative stress that are linked to cancer.

Many studies find a link between nut consumption and cancer prevention, including a reduced risk for colon, prostate and breast cancers.

9. Helps Maintain Dental and Bone Health

Almonds are a good source of trace minerals, including magnesium and phosphorus, which play a role in building and maintaining strong teeth and bones. Due to their mineral content, almonds nutrition benefits may include the ability to help prevent tooth decay, fight cavities, lower the risk for bone fractures and fight osteoporosis.

Almonds Nutrition in Traditional Medicine

Historically, almonds have meant many things to various cultures. Hebrew literature from 2,000 B.C. mentions them, as does early literature from Turkey, Romania and the Baltic peninsula. The Bible also makes numerous references to these nuts, describing them as an object of value and a symbol of hope, for example, in Genesis 43:11.

Records even show that King Tut took several handfuls of almonds to his grave dating back to 1352 B.C. Years later, almond trees were believed to grow near trade routes like the famous Silk Road that connected central China with the Mediterranean. Almonds were popular in the diets of ancient Egyptians and Indian populations as well.

Today, we still see traditional uses of almonds in systems of medicine such as Ayurveda. Ancient Indian Ayurvedic practitioners believed that they were capable of increasing brain capacity, intellectual ability and longevity.

They are also highly regarded in Ayurveda for their vata-pacifying effects. This means that they are grounding, sweet and warming. It’s recommended that they be blanched and soaked overnight to help improve digestion and release nutrients.

Almonds come in two varieties: sweet and bitter. Oils from sweet almonds are extracted to form almond oil, a beneficial and hydrating oil with many healing body and household uses.

A traditional Ayurvedic practice is massaging warmed almond oil into the skin to promote circulation, relaxation and skin health. Almond oil is said to not only lubricate the skin, but to “support all the seven dhatus (tissues), especially Shukra dhatu (reproductive tissue).”

Sweet almonds are also used in many recipes in Asia, the U.S. and the Mediterranean, where nuts are considered an important part of the Mediterranean diet. One popular use of almonds in Italy is to crush them into marzipan, which is used as a sweet ingredient in baked goods. They’re also added to stir-fries, used to make almond oil for cooking and used to produce almond extract that makes a good stand-in for vanilla extract.

In India, almonds are often sprinkled and chopped, then added to puddings/cereal, muffins, breads, grains and salads (commonly with ingredients like walnuts, sunflower seeds, dates and raisins). They are sometimes blended into salad dressings or added to smoothies for a satisfying drink.

Almonds vs. Peanuts vs. Walnuts vs. Cashews

Compared to many other nuts, such as walnuts, almonds are a bit less calorie-dense. They are generally higher in protein and lower in fat than many other nuts too.

• Peanuts and almonds have similarities in that both are high in protein and fiber, plus lower in calories that many other nuts. However, peanuts can contain mold and are a common allergen, so take precaution when eating them. Almond butter makes a great alternative to peanut butter for people who are allergic to sensitive to peanuts or have a peanut allergy.
• Almonds contain more monounsaturated fat and less polyunsaturated fat, including less omega-3s, than walnuts do. They are considered a better source of fiber, calcium and vitamin E (the best nut source of this antioxidant) than walnuts.
• Compared to almonds nutrition, cashews  nutrition is a better source of vitamin K and zinc. However, cashews have less fiber, vitamin E and calcium. Cashews are one of the highest-carb nuts (although still relatively low in carbs) and generally a good way to get magnesium and healthy saturated fats.

Eating a variety of nuts gives you the most benefits. That’s because various nuts and seeds contain different amounts of healthy fats and slightly different antioxidants and minerals.

For example, macadamia nuts are one of the nuts with the most monounsaturated fat and highest amount of calories. Hazelnuts are rich in unsaturated fats (mostly oleic acid) and high in magnesium, calcium and vitamins B and E. Brazil nuts are an excellent source of selenium and contain a good mix of monounsaturated and polyunsaturated fat.

How to Buy and Use

How many almonds should you eat a day? When it comes to all nuts, the standard recommendation is to eat a small “handful,” or roughly a 1/4 cup (about 1 to 1.5 ounces), of nuts at a time — rather than getting carried away with a very large portion size that can cause stomach issues. Studies show that daily consumption of almonds in this amount (1.5 ounces) is enough to help prevent the onset of cardiometabolic diseases in healthy individuals .

If you eat almond butter as opposed to whole almonds, about one to two tablespoons at one time is considered a standard serving size.

Types Sold in Stores

Not all almonds are created equal. You definitely want to avoid almonds and any nuts coated in sugar, hydrogenated oils and tons of sodium.

Many nuts also undergo processing that lower their health benefits. For example, by heating nuts to very high temperatures, some of their antioxidants can be destroyed.

Let’s talk about the different types of almonds available in grocery stores. For example, what are blanched almonds? What about raw almonds?

• Raw almonds are those that have not been cooked, blanched or pasteurized and still have their brown skins intact. Technically, there is no legal definition of “raw” when it comes to almonds, so it’s still possible that raw ones sold in stores have been heated to some extent. However, most authorities claim that studies show that pasteurization doesn’t change the nutritional value of almonds.
• Blanched almonds are raw almonds that have been boiled in water quickly, for about one to two minutes, in order to help shed their outer skins.

One downside of consuming almonds produced in the U.S. is that United States law demands that all raw almonds be pasteurized, steamed or irradiated before being sold to consumers. According to the USDA, there are several mandatory pasteurization treatment processes to reduce the level of potential contamination in almonds “without diminishing the product’s quality, nutritional value or sensory qualities (taste and crunch).”

These include oil roasting, dry roasting and blanching, and steam processing. Many go through steam pasteurization so the nuts don’t carry bacteria from the fields to consumers. The whole process from start to finish can take about nine hours.

Almonds contain natural fatty acids and oils that are sensitive to high heat, so when they’re highly processed it’s possible to turn these oils “rancid.” For example, when they are roasted, they’re usually soaked in hydrogenated or GMO oils, fat that’s harmful and promotes heart disease.

As a rule of thumb, the less processing done to almonds the better. Pre-shelled and roasted almonds are likely less beneficial than lightly blanched or raw almonds still found in their natural casings.

Soaking/Sprouting Almonds

One step that can actually increase the nutrient content of almonds is soaking and sprouting them. Soaking and sprouting almonds removes some of their naturally occurring antinutrients that block the body from absorbing some minerals. Soak them overnight for 12–24 hours in a big bowl, covering them with water and rinsing them the next morning.

How About Almond Butter or Almond Flour?

Both are great options for adding more almonds nutrition into your diet.

Almond butter is simply ground almonds, but look for butters that contain no added oils or sugar. Your best bet? Make almond butter yourself by grinding the nuts in a high-speed blender or food processor until smooth.

When it comes to almond flour (also called almond meal), again look for simple and straightforward ingredients, usually just almonds. Use almond meal to replace bread crumbs, and combine it with other gluten-free flours or coconut flour to make baked goods.

What about almond milk? Almond milk has become a very popular dairy alternative. It’s low in calories and can make a smart swap for regular milk.

Just make sure you choose a brand that is unsweetened and doesn’t contain many hard-to-pronounce chemicals. You can also make homemade almond milk by blending and straining almonds, which leaves behind a “milky” liquid that can be sweetened with vanilla extract and stevia.

Recipes

You can take advantage of almonds nutrition benefits by making some of these healthy recipes:

• Almond Butter Banana Protein Bars Recipe
• Almond Berry Cereal Recipe
• Dark Chocolate Almond Butter Recipe

Risks and Side Effects

As with all nuts, allergies can be an issue for some people when it comes to almonds. Children are more susceptible to nut allergies and should avoid almonds if they have a known allergy.

Can too many almonds be bad for you? For those not allergic these nuts, there are a few other potential downsides to almonds when eaten in large amounts — mainly that they provide a high amount of calories and too much vitamin E in some cases. Eating too many nuts can trigger weight gain, cause certain medicine interactions (like vitamin E overdose) and might lead to gastrointestinal problems in some, but this is usually only a risk if you consume a very high amount.

As with all sources of healthy fats, they should make up a substantial part of your diet, but portion control is important.

One final note is that raw almonds have the potential to carry bacteria, which is why the USDA requires them to be processed. In rare cases, salmonella and E. coli have been carried by raw almonds, so as of 2007, raw, untreated California almonds aren’t technically available in the U.S. — although most people experience no problems eating raw almonds.

When it comes to bitter almonds, according to the Food and Drug Administration, bitter almonds are considered “poisonous” since they contain certain acids that can cause problems in rare cases, so they aren’t recommended for consumption — although some alternative health practitioners disagree with this.

Final Thoughts

• Almonds (Prunus dulcis) are small stone fruits in the Amygdalus family. They are a good source of healthy fats, vitamin E, manganese, riboflavin, magnesium and protective phytosterol antioxidants.
• Even though almonds are energy-dense and high in unsaturated fatty acids, the benefits of almonds still make this nut a very nutrient-dense food, especially for heart health.
• The top nine health benefits of almonds nutrition include helping prevent heart disease, supporting brain function, maintaining skin health, helping prevent diabetes, assisting weight maintenance, supporting digestive health, fighting inflammation and cancer, and helping maintain bone health.

The post Almonds Nutrition: Heart-Healthy Brain Booster or Fat Trap? appeared first on Dr. Axe.

Chia seeds are frequently featured as the star ingredient in many healthy eating recipes, ranging from baked goods to protein bars to smoothies and beyond.

Why are chia seeds good for you? Apart from offering a pop of flavor and texture to your favorite foods, they also provide health perks, such as helping balance blood sugar and support heart health.

Keep reading for a complete list of chia seeds benefits and potential side effects, as well as preparation instructions and simple ways to add them to your diet with some clever chia seed recipes.

What Are Chia Seeds?

Chia seeds (Salvia hispanica) are tiny superfoods that are grow on a species of flowering plant that’s in the mint family. They are native to areas of Mexico and Guatemala but are commonly cultivated in many areas in North and South America.

Chia is typically easy t digest when prepared properly and can be a very versatile ingredient that works well in a variety of recipes. Plus, the seeds offer a long list of important nutrients, including:

• fiber
• protein
• manganese
• calcium
• antioxidants
• omega-3 fatty acids

Not only that, but recent research has found that the chia seeds benefits are even greater than scientists initially realized. They’ve been found to help promote healthy skin, reduce signs of aging, support the digestive system and build stronger bones.

Where Do Chia Seeds Come From?

Originally grown in Mexico, chia has long been highly valued for its medicinal properties and nutritional value. In fact, it was even used as currency at one point.

Chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle. Aztec warriors ate them to give them energy and endurance, claiming that just one spoonful could sustain them for 24 hours.

Salvia hispanica has also been used for its potent healing properties in many branches of traditional medicine for centuries. According to Ayurveda, chia seeds can help nourish the blood and promote digestive regularity thanks to their ability to absorb water in the gastrointestinal tract, forming a gel-like substance.

They can also reduce inflammation, promote kidney health and support proper hydration.

Chia vs. Flax vs. Hemp

Chia, flax seeds and hemp seeds are the three most popular varieties of seeds for their crunchy texture, mild flavor and nutritional benefits. All three are rich in fiber and protein and make valuable additions to many types of diets, especially vegan or vegetarian diets.

Ounce for ounce, chia contains the most grams of fiber and is especially rich in soluble fiber, which can help lower cholesterol levels, reduce appetite and promote digestive regularity. Unlike other types of seeds, chia can be consumed either whole or ground.

Plus, it provides a good amount of several other micronutrients, including calcium, manganese and phosphorus.

How about chia seeds vs. flax seeds?

Flax is the greatest plant source of omega-3s, which is important for reducing inflammation and preventing chronic disease. Flax is also high in lignans, which are plant compounds that acts as an antioxidant and have been linked to protection against cancer and heart disease.

Unlike chia, however, flax needs to be ground up before consumption in order to maximize absorption of its nutrients.

Compared to chia and flax, hemp seeds pack in the highest amount of plant-based protein per serving. They’re also rich in magnesium, zinc and iron.

However, they contain a much higher ratio of omega-6 to omega-3 fatty acids, a nutrient that most of us get too much in our diets already. Therefore, experts typically recommend consuming hemp in moderation.

Nutrition Facts

Chia is rich in protein (amino acids), fiber, manganese, phosphorus and calcium. Plus, as mentioned above, it’s a good source of omega-3s (polyunsaturated fatty acids), such as α-linolenic and linoleic acids.

Additionally, it’s rich in polyphenols and antioxidants, such as caffeic acid, rosmarinic acid, myricetin, quercetin and others. It’s also considered a low-carb food because the net carbs (total carbohydrate grams minus fiber grams) are relatively low.

A one-ounce serving of dried chia seeds (about 28.4 grams) contains approximately:

• Calories: 137
• Total Carbohydrates: 11.9 g
• Fiber: 9.8 g
• Total Fat: 8.7 g
• Saturated Fat: 0.9 g
• Polyunsaturated Fat: 6.7 g
• Monounsaturated Fat: 0.7 g
• Trans Fat: 0.04 g
• Protein: 4.7 g
• Sodium: 4.5 mg (0.2% DV)
• Manganese: 0.8 mg (35% DV)
• Copper: 0.3 mg (33% DV)
• Phosphorus: 244 mg (20% DV)
• Calcium: 179 mg (14% DV)
• Zinc: 1.3 mg (12% DV)
• Potassium: 115 mg (2% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

In addition to the nutrients listed above, chia contains some vitamin A, vitamin B, vitamin E and vitamin D, plus minerals such as iron, iodine, magnesium, copper, niacin and thiamine.

Benefits

What are the benefits of eating chia seeds? Here are nine reasons to add more of them to your diet, including because they can decrease risk for several common diseases:

1. Support Healthy Skin

Chia is jam-packed with antioxidants, which are compounds that fight free radical damage and prevent oxidative stress while also promoting tissue repair and protecting against skin damage.

Interestingly enough, researchers from Mexico recently uncovered that they have a total antioxidant concentration nearly two times higher than previously reported. In fact, the antioxidant activity of Salvia hispanica seeds was shown to stop up to 70 percent of free radical activity.

As one of the most high-antioxidant foods on the planet, adding some to your diet may help fight premature aging and protect the skin cells from things like ultraviolet and environmental damage.

2. Promote Digestive Health

Chia is loaded with fiber, squeezing nearly 11 grams of fiber into a single ounce. This means that adding just one ounce to your daily meals my can supply a whopping 44 percent of your fiber needs for the entire day.

Because of their rich fiber content, chia seeds benefit digestive health by promoting regularity and increasing stool frequency to prevent constipation. The fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in the gut, which plays a central role in many aspects of health and disease.

Fiber also absorbs a good amount of water and expands in the stomach, helping keep you feeling fuller for longer.

3. Improve Heart Health

Thanks to their high content of antioxidants, fiber and heart-healthy fats, chia seeds have been shown to help prevent cardiovascular disease in several ways.

One of the most powerful effects is it ability to reduce inflammation and decrease several risk factors of heart disease, such as high cholesterol and blood pressure. Inflammation can put extra strain on blood vessels and is thought to contribute to heart disease along with a slew of other chronic conditions.

Chia is high in omega-3 fatty acids, boasting even more omega-3s per gram than salmon. Omega-3s work to protect the heart by lowering blood pressure, cholesterol levels and inflammation. Meanwhile, the fiber found in chia seeds can help manage cholesterol levels and keep the arteries clear to minimize the risk of coronary heart disease.

A 2021 study also found that chia can help reduce high blood pressure/hypertension. In this study, adults with hypertension experienced significantly reduced blood pressure levels compared to a control group when they consumed 40 grams per day of chia seeds (about 1.5 ounces) for 12 weeks.

4. Balance Blood Sugar

Rich in both alpha-linolenic acid and fiber, evidence from several studies suggests that chia can help maintain normal blood sugar levels and fight development of type 2 diabetes and insulin resistance.

Animal and human studies have found that adding them to a high-sugar diet helps prevent changes in blood sugar and lipid levels. What’s more, human studies have also found that adding these seeds to white bread reduces the glycemic response and can help prevent spikes and crashes in blood sugar levels.

5. Boost Energy and Exercise Performance

Chia is often used by athletes for carb loading, a strategy that helps maximize the storage of glycogen in the muscles and liver to optimize endurance and boost exercise performance.

In fact, a study published in the Journal of Strength and Conditioning concluded that consuming chia seeds enhanced exercise performance for workouts that lasted 90 minutes the same way a sugar-laden sports drink would but without all the unhealthy sugar. In the study, half of the athletes drank 100 percent Gatorade, while the others consumed half Gatorade and half chia drink.

In the end, the runners’ times were matched, but the chia group consumed far less sugar.

Plus, studies show the protein content of these seeds is among the highest of all seeds and grains, giving it the ability to help build muscle mass and increase strength. Research shows that consuming protein as a post-workout meal can aid in the repair of muscle tissues and can also build new muscle to speed up recovery time between workouts.

6. Build Stronger Bones

Chia can help strengthen bone health and preserve bone density while reducing the risk of serious conditions like osteoporosis. This is because the seeds are loaded with calcium and manganese, two minerals that are needed to maintain bone health.

With about 99 percent of the calcium in your body stored in your bones, calcium serves an important role in maintaining bone strength and density. Manganese is also involved in bone metabolism, with studies showing that a deficiency in this key nutrient can impair bone resorption and decrease bone formation.

Impressively enough, a single ounce of chia seeds contains 18 percent of the calcium you need in a day while also meeting 30 percent of your daily manganese requirements.

7. Aid in Weight Loss

Chia seeds rank among the top plant-based protein foods, which is why they are great to consume for those trying to put on lean muscle, burn fat, and manage hunger and appetite.

How can chia seeds help you lose weight? Studies show that increasing your intake of protein can help promote weight loss by curbing cravings and cutting caloric intake.

One study published in the American Journal of Clinical Nutrition, for example, showed that increasing protein intake by just 15 percent of daily calories led to significant decreases in energy intake and appetite. Other research shows that chia may help reduce levels of ghrelin, the hormone responsible for stimulating hunger.

8. Fight Cancer Growth

Chia is rich in alpha-linolenic acid (ALA), a type of omega-3 fatty acid that gives it the potential to act as a cancer-fighting food.

One in-vitro study published in the Journal of Molecular Biochemistry found that ALA helped limit the growth of both breast and cervical cancer cells. Researchers also found that it caused cell death of the cancer cells without harming the normal healthy cells in the body.

While more research still needs to be done to find out the deeper implications of ALA on other types of cancer, this is a great discovery for women struggling with these increasingly common types of cancer.

9. Enhance Oral Health

Because chia is full of calcium, phosphorus, vitamin A and zinc, it helps promote dental and oral health.

Calcium is the building block of your teeth and necessary for maintaining oral health. Meanwhile, zinc prevents tartar by keeping plaque from mineralizing onto your teeth and has an antibacterial effect that keeps bad breath germs away.

Vitamin A and phosphorus are also important for strong teeth and a healthy mouth.

Related: 6 Benefits of Chia Seed During Pregnancy

How to Use

How many chia seeds should you eat a day? Between one and three tablespoons per day is a typical amount that’s recommended. Be sure to consume them with lots of water, which helps fiber do its job.

Where to Find:

Dried chia seeds can be found in the health food section of most grocery stores or ordered in bulk quantities online. There are various types available, including:

• black
• white
• milled
• pre-hydrated chia

Dried is the most popular option.

Chia seed oil is also available and can be applied topically to supply your skin with a good amount of hydrating essential fatty acids.

Regardless of what type you decide to buy, opt for organic seeds whenever possible, and check the expiration date to ensure they haven’t gone bad.

How to Grow:

You can try growing chia at home in either an indoor or outdoor garden. Sprinkle the dried chia seeds over soil, and be sure to provide enough space for your plants, as they tend to grow tall, with some reaching up to six feet.

Water them daily, and start harvesting once most of the petals have fallen off the flowers of the plants. Then pick the flower heads, and place them in paper bags to allow them to dry.

Once dried, the seeds should separate from the plant rather easily and can then be collected and used in your favorite dishes.

Wondering how to eat chia seeds? You can consume them raw, soaked, whole or ground, and they can be added to a wide array of recipes.

Recipes:

Chia is a great addition to a variety of recipes, including simple cereals, low-carb bread recipes and classic chia seed pudding. Try the seeds in these healthy recipes:

• Strawberry Rhubarb Chia Seed Pudding Recipe
• Grain-Free Oatmeal Recipe
• Coconut Yogurt Chia Seed Smoothie Bowl
• Keto Smoothie Recipe with Avocado, Chia Seeds & Cacao

Risks and Side Effects

There are very few side effects associated with chia seeds when they’re eaten in moderation.

Occasionally, some people may experience stomach discomfort when consuming high amounts, mostly due to the high fiber content. As with any food, increase your intake slowly, and drink plenty of water.

If you have any concerns or experience any persistent side effects, consider decreasing your intake, and be sure to discuss with your doctor.

Can chia seeds make you gain weight? They shouldn’t, as long as you don’t eat too many. Stick to about two to three tablespoons daily.

Conclusion

• The chia seed is a type of seed that comes from a flowering species in the mint family of plants and is native to Mexico and Guatemala.
• The chia nutrition profile boasts a good amount of protein, fiber, omega-3 fatty acids, and important minerals like manganese, calcium and phosphorus — thus explaining why chia seeds benefits are so plentiful.
• So what are chia seeds good for? Chia seeds benefits include increased weight loss, better blood sugar levels, improved heart health, enhanced regularity, increased weight loss and more.
• From chia seed pudding to protein bars and baked goods, there are plenty of chia seeds recipe options that you can try to fit this nutrient-rich seed into your diet and get chia seeds benefits.
• Soak, grind or enjoy whole for a nutritious and delicious way to boost the benefits of your diet and take advantage of the multitude of chia seeds benefits.

The post Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood appeared first on Dr. Axe.

It’s not breaking news that tree nuts — like the hazelnut — are some of the most nutrient-rich snacks you can choose to add to your diet, and in a world filled with overly fatty, preservative-filled, downright harmful snack options, nuts like hazelnuts are filling, delicious and nutritious. Sometimes called filbert nuts, hazelnuts are a particularly good option because these marble-sized superfoods pack a potent nutritional punch.

There is some reluctance to eat nuts due to fear over their fat and calories, but when enjoyed in proper serving sizes, nuts can provide filling protein, fiber, unsaturated fats, and many other important vitamins and minerals. Hazelnuts contain compounds that can help battle heart disease and diabetes, boost brain function, and even help you lose weight.

Hazelnuts are a particularly versatile nut because of all of the different ways they can be used. They can be enjoyed raw, roasted, in a paste or as an ingredient in countless healthy dishes.

They’re also commonly found in some of our guilty pleasures like Nutella (a hazelnut spread) and added to chocolate. Hazelnut flavoring is commonly used for coffee and pastries, as well as a topping and garnish for desserts and savory dishes.

If you’re looking to enjoy the roasted, earthy flavor of a hazelnut without the added sugars, there are many ways you can do that! Between hazelnut spreads, butters, oils, flour and more, there are a number of ways to get the delicious and nutritious elements of hazelnuts into your diet — and that’s a good thing, because hazelnuts are one of the healthiest nuts around.

Benefits of Hazelnuts

1. Promote Heart Health

Tree nuts are a well-known combatant in the fight against heart disease, and hazelnuts are no exception. There are a handful of vitamins and minerals found in hazelnuts that promote heart health.

Aside from being a great source of fiber, they contain a large amount of monounsaturated fatty acids, which help reduce LDL cholesterol (the “bad” kind) and increase HDL cholesterol (the “good” kind).

Studies conducted by the American Society for Nutrition and published in the European Journal of Nutrition showed that diets high in hazelnuts and other tree nuts resulted in lowered LDL cholesterol, reduced inflammation and improved blood lipids. The American Heart Association also recommends that, for optimum heart health, the majority of the daily fats that individuals should consume should be monounsaturated fats, which are the same found in hazelnuts.

Hazelnuts also contain a considerable amount of magnesium, which helps regulate the balance of calcium and potassium and is crucial to blood pressure.

2. Help Manage Diabetes

When laying out a diabetic diet plan, it’s important to focus on choosing monounsaturated fats over trans fats or saturated fats. Hazelnuts are a great source of these good fats, and eating recommended portions of hazelnuts as a substitute for more damaging,”bad” fat foods is a great way to ensure you gain the benefits of good fats without worrying about gaining additional weight.

In a 2015 study published in the American Journal of Clinical Nutrition, an interesting result occurred regarding how diabetics reacted when supplementing their daily diets with tree nuts. Like other studies, it was concluded that individuals introduced to heightened nut consumption in their diets experienced lowered cholesterol levels. The surprising variable was that higher nut doses provided a stronger effect on diabetics, doing more to lower blood lipids than for non-diabetics.

Diabetics with high cholesterol should consider adding hazelnuts and other tree nuts to their daily diets. Proven to improve glucose intolerance, hazelnuts’ high levels of manganese are also helpful in the fight against diabetes when used as a diet supplement.

Hazelnuts are also a great source of magnesium, which has been proven to decrease the risk for diabetes.

3. Filled with Antioxidants

Hazelnuts have many vitamins and minerals that are powerful antioxidants. Antioxidants wipe out damaging free radicals in the body and help prevent major disease and illness, like cancer and heart disease.

The hazelnut is also a great source of vitamin E, which helps fight aging and disease by reducing inflammation.

One serving of hazelnuts can provide almost an entire day’s amount of manganese as well, which is not an antioxidant but is a huge contributor to enzymes that are. Hazelnuts have the highest content of proanthocyanidins (PACs) as well, a class of polyphenols that gives foods like red wine and dark chocolate their “astringent mouth feel” compared to other nuts.

Studies have shown how PACs have a significantly higher level of antioxidant activity compared to others, like vitamin C and vitamin E, which only work in certain environments.

They also are shown to fight aging and help stave off disease. PACs are known for their ability to help treat urinary tract infections as well.

To get the most antioxidants from hazelnuts, it’s best to consume them with the skins present.

4. Boost the Brain

Hazelnuts should be considered a brain-boosting powerhouse. They’re full of elements that can help improve brain and cognitive function and help prevent degenerative diseases later in life.

Because of high levels of vitamin E, manganese, thiamine, folate and fatty acids, a diet supplemented with hazelnuts can help keep your brain sharp and working at its best, making hazelnuts excellent brain foods.

Higher levels of vitamin E coincide with less cognitive decline as individuals age and can also have a major role in preventing and treating diseases of the mind like Alzheimer’s, dementia and Parkinson’s. Manganese has been proven to play a major role in the brain activity connected to cognitive function as well.

Thiamine is commonly referred to as the “nerve vitamin” and plays a role in nerve function throughout the body, which plays a key role in cognitive function. It’s also why thiamine deficiency can be damaging to the brain.

The high levels of fatty acids and protein aid the nervous system and also help combat depression.

In a study published in Nutritional Neuroscience, hazelnuts were tested for their neuroprotective qualities. When provided as a dietary supplement, hazelnuts were able to improve healthy aging and memory and hinder anxiety.

In addition, a systematic review published in 2021 examined nut consumption’s effects on cognitive performance. While results were ultimately inconclusive in regard to how much eating nuts can protect cognition throughout life, the results suggest nuts do benefit cognition in “individuals at higher risk of cognitive impairment.”

Hazelnuts are also folate foods. Known for its importance for spine and brain development during pregnancy, folate also helps slow brain-related degenerative disorders in older adults.

5. Help Prevent Cancer

Thanks to hazelnuts’ high number of antioxidants, they’re important cancer-fighting foods. Studies have shown vitamin E’s capabilities for helping decrease risk for prostate, breast, colon and lung cancers, while also preventing the growth of mutations and tumors. Vitamin E has also shown possibilities of aiding in multi-drug resistance reversal and cancer treatments.

In other studies, manganese complexes were found to exhibit potential anti-tumor activity. For example, research conducted by the School of Chemistry and Chemical Engineering at Jiangsu University in China and published in the Journal of Inorganic Biochemistry found that manganese complex could be a “potential antitumor complex to target the mitochondria.”

Meanwhile, a 2023 study published in Advanced Biomedical Research determined that “hazelnut oil appears to cause the death of cancerous cells through an apoptotic mechanism.”

6. Help Combat Obesity

Hazelnuts are great stimulants for healthy metabolism in the body. Individuals who consume high amounts of tree nuts show higher levels of weight loss due to a boost in metabolism.

Thiamine plays a major part in maintaining a healthy metabolism. It helps convert carbs into glucose, which is the source of energy that the body uses to operate. Thiamine also has a hand in producing new red blood cells, which are optimum in maintaining energy.

Evidence also suggests that manganese may be able to reduce weight in obese or overweight individuals, presumably because of its ability to improve digestive enzymes.

The protein, fiber and high fat composition of hazelnuts provide a heavier sensation of fullness, which prevents overeating and keeps you satisfied for longer. As we already discovered, hazelnuts are great sources of “good” fats, which places them in a category of healthy snacks and meal ingredients that can combat obesity.

Furthermore, a 2019 study on a hazelnut-enriched diet relayed the following:

7. Contribute to Healthy Skin and Hair

The robust amount of vitamin E in hazelnuts can contribute to maintaining healthy skin and hair by improving moisture and elasticity. Vitamin E’s antioxidant capabilities can help prevent damage from UV rays or cigarette smoke, along with other things that can result in skin cancer or premature aging.

It also helps improve circulation and reduce inflammation. Vitamin E is has been shown to help treat scars, acne and wrinkles, as well, thanks to its ability to regenerate skin cells.

In addition, hazelnut oil phospholipids can moisturize skin.

Nutrition Facts

Although hazelnuts contain fats and have a higher calorie count than other healthy snacks, a reasonable serving size contains a number of vital nutrients that you can eat without fear of gaining weight.

A one-ounce serving of hazelnuts (approximately 28 grams) contains about:

• Calories: 178
• Total Carbohydrates: 4.7 g
  • Fiber: 2.8 g
  • Sugar: 1.2 g
• Total Fat: 17.2 g
  • Saturated Fat: 1.3 g
  • Polyunsaturated Fat: 2.2 g
  • Monounsaturated Fat: 13 g
  • Trans Fat: 0 g
• Protein: 4.3 g
• Manganese: 1.8 mg (78% DV)
• Copper: 0.5 mg (56% DV)
• Vitamin E: 4.3 mg (29% DV)
• Thiamine: 0.2 mg (17% DV)
• Vitamin B6: 0.2 mg (12% DV)
• Magnesium: 46.2 mg (11% DV)
• Folate: 32 mcg (8% DV)
• Phosphorus: 82.2 mg (7% DV)
• Iron: 1.3 mg (7% DV)
• Zinc: 0.7 mg (6% DV)
• Potassium: 193 mg (4% DV)
• Vitamin K: 4 mcg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Hazelnuts also contain small amounts of vitamin C, niacin and calcium.

Hazelnuts vs. Almonds

How do hazelnuts stack up with almonds nutrition, another popular and healthy type of nut? For starters, they both have high levels of vitamin E, and they’re both heart-healthy snack options that can reduce the risk for many major illnesses and diseases, like cancer, diabetes, obesity and heart disease.

Hazelnuts and almonds also are both great sources of many important vitamins and minerals, as well as protein and fiber, but there are a few differences as well. For instance:

Hazelnuts

• Can help treat and prevent many degenerative illnesses of the mind, like Parkinson’s and Alzheimer’s
• Highest amounts of PACs (important polyphenols with high levels of antioxidant capabilities) among nut varieties

Almonds

• Regular almond consumption can help generate helpful gut bacteria to promote optimum digestive health
• Almonds can alkalize the digestive tract and can help nutrient absorption

How to Add to Diet

When choosing raw hazelnuts, the best variety look plump and crisp, full and heavy. For optimum antioxidant benefits, they’re best purchased with the skin remaining.

When you inspect the shelled nuts for purchasing, make sure there are no holes or cracks.

If you’re purchasing without the shell, try to find varieties with the skin tight and intact. You can also purchase hazelnuts roasted, chopped or ground. If buying the roasted variety, it’s important to note they contain fewer phytonutrients.

Fresh hazelnuts are indeed perishable. It’s important to store them correctly. It’s best to eat fresh hazelnuts as soon as possible.

If you must store them, keep them at room temperature and away from heat and humidity. If shelled, they can also be kept in the refrigerator for up to four months. Unshelled hazelnuts have a shorter shelf life and can be stored in a cool, dry environment for up to one month.

Other hazelnut products include items like hazelnut butter, which is similar to peanut butter but made from roasted hazelnuts. Hazelnut meal and flour are like other nut flours, made from what’s left after the nut is pressed for oil. The meal and flour are commonly used in baking or cooking.

Hazelnut oil is currently being promoted as another healthy alternative cooking oil. The oil provides a great flavor and comes in Italian and American hazelnut varieties.

Hazelnut paste is a sweetened mix of sugar and ground hazelnuts. It can be used to make marzipan, icings and other ingredients for baking.

If you want to grind your hazelnuts at home, you can use a food processor to do so. It’s best to add a bit of flour to the mixture before processing.

You can add hazelnuts to salads and vegetables or mixed into cheese and toppings. You can use them chopped as a coating for meats and fishes.

Studies have also shown that using nuts, like hazelnuts, in bread recipes is an effective way to improve nut consumption in diets.

Risks and Side Effects

Hazelnut allergies can cause serious, sometimes life-threatening reactions. If you’re unsure whether you’re allergic, take precautions with adding them to your diet.

People who have allergies to other tree nuts, like Brazil nuts, macadamia and others, are more inclined to be allergic to hazelnuts.

Final Thoughts

• If you’re looking for a healthy snack or delicious added ingredient, hazelnuts are a great option.
• While they do contain a good amount of fat, those fats are mostly healthy fats that actually can help promote weight loss instead of causing weight gain.
• In addition, as high-antioxidant foods, they have been shown to promote heart health, help manage diabetes, boost the brain, help prevent cancer, combat obesity, and contribute to healthy skin and hair.

The post Benefits of Hazelnuts (Filberts) for the Heart and Brain appeared first on Dr. Axe.

Buckwheat — a nutrient-packed, gluten-free seed that has been abundantly consumed in Asian countries for centuries — is now becoming increasingly popular in the U.S., Canada and Europe.

What are the benefits of eating buckwheat? Buckwheat seeds, also called “groats” or kasha in certain parts of the world,” are packed with nutrients and antioxidants − like rutin, tannins and catechin. In fact, due to buckwheat’s polyphenol content, buckwheat seed is considered by many to be a superfood.

Despite its recent rise to nutrition fame, it is actually an ancient “grain” with a long history. Is buckwheat gluten-free? You bet. Today, it is a favorite among plant-based and gluten-free eaters alike since it provides a high source of amino acids, vitamins, minerals and antioxidants — all with relatively few calories, practically no fat and zero gluten.

A major benefit of buckwheat compared to other grains is that it has a unique amino acid composition that gives it special biological activities. These include cholesterol-lowering effects, anti-hypertension effects and the ability to improve digestion, such as by relieving constipation.

What Is Buckwheat?

What is buckwheat made out of? It is itself a seed, although most of us think of it as a gluten-free grain, just like brown rice or rolled oats. Like other seeds, it is high in both protein and fiber, although it’s unique among seeds that we typically eat in that it’s lower in fat and higher in starch.

Research investigating the various bioactive compounds present in different strains have found that the groats contain:

• Phenolic compounds and flavonoids, including rutin, quercetin, chlorogenic acid, orientin, isoorientin, vitexin and isovitexin
• Tannins
• D-chiro-inositol
• Fagopyritols (including galactosyl derivatives of D-chiro-inositol)
• As well as resistant starch and protein (especially amino acids, including lysine, tryptophan, threonine and the sulphur-containing amino acids)

There are actually many species grown worldwide. They can be classified into three types of species: so-called common buckwheat (Fagopyrum esculentum), tataricum buckwheat (F. tataricum) and cymosum buckwheat (F. cymosum). Among these species, F. esculentum Moench (common/sweet buckwheat) and F. tataricum (L.) Gaertn. (tartary/bitter buckwheat) are the types most often eaten by humans.

It is usually found as raw “buckwheat groats.” It’s also made into buckwheat flour that is used in baking. Both are highly nutritious staples to keep in your kitchen, and they can be used in numerous ways. If you’ve never tried this ancient “grain” before, many describe its flavor as earthy, nutty and comforting.

What foods have buckwheat in them? Examples of traditional buckwheat recipes include buckwheat pancakes, buckwheat soba noodles and kasha stir-fries made with veggies like mushrooms.

Some of the ways you can use it at home include adding cooked groats to stews, soups or cold salads; replacing processed breakfast grains with it; and using the flour in muffins and breads, as well as to coat or bind meat when making meatballs.

Nutrition Facts

One cup (about 168 grams) of cooked buckwheat groats contains approximately:

• 155 calories
• 33.5 grams carbohydrates
• 5.7 grams protein
• 1 gram fat
• 4.5 grams fiber
• 0.7 milligram manganese (34 percent DV)
• 85.7 milligrams magnesium (21 percent DV)
• 118 milligrams phosphorus (12 percent DV)
• 0.2 milligram copper (12 percent DV)
• 1.6 milligrams niacin (8 percent DV)
• 1 milligram zinc (7 percent DV)
• 1.3 milligrams iron (7 percent DV)
• 0.1 milligram vitamin B6 (6 percent DV)
• 23.5 micrograms folate (6 percent DV)
• 0.6 milligram pantothenic acid (6 percent DV)
• 3.7 micrograms selenium (5 percent DV)

It in addition, it also contains some vitamin K, vitamin E, thiamine, riboflavin, choline, betaine, calcium and potassium.

Benefits

1. Improves Heart Health By Lowering Cholesterol and Blood Pressure Levels

In clinical studies, findings suggest that buckwheat can help lower inflammation and unhealthy cholesterol levels, thereby helping to prevent cardiovascular disease. Intake is associated with lower serum total cholesterol levels, plus it decreases levels of LDL “bad cholesterol” while increasing HDL “good” cholesterol.

As a potential top cholesterol-lowering food, a 2018 review published in the journal Nutrients found that in the majority of studies examined, blood glucose, total cholesterol and triglycerides were significantly decreased following buckwheat interventions compared with controls.

Studies also show that rutin, a phytonutrient found in this seed, is an important antioxidant for cardiovascular health. This phytonutrient supports the circulatory system and helps fight high blood pressure and high cholesterol, as does the high fiber content.

Quercetin is another phenolic metabolite found in this ancient “grain” that in studies has been linked to a reduction of hyperlipidaemia, reduction of blood pressure and improved weight regulation.

2. Contains Disease-Fighting Antioxidants

Buckwheat nutrition contains protective phenolic compounds and antioxidants that can help fight cancer or heart disease formation, in addition to supporting brain function, liver function and digestive health. Studies show that rutin also has potential to be used in the treatment of Alzheimer’s disease. Antioxidants, including flavonoids like oligomeric proanthocyanidins, are found within the hulls and seeds, plus they are present in ground buckwheat flour.

The polyphenolic antioxidants act as therapeutic agents against free radical damage, also called reactive oxygen species or “oxidative stress.” Antioxidants support cellular function by protecting DNA from damage and preventing inflammation or cancerous cell formation.

3. Provides Highly Digestible Protein

Buckwheat nutrition is a great source of plant-based protein. This seed contains 12 amino acids — the “building blocks of protein” that support energy, growth and muscle synthesis. In fact, it has more protein than any form of rice, wheat, millet or corn. It contains roughly 11–14 grams of protein for every 100 grams, which isn’t as high as seeds like quinoa or most beans and legumes, but it is higher than most whole grains.

If you’re a vegetarian or vegan, buckwheat is a great food to regularly include in your diet because it provides two types of essential amino acids — types you cannot make on your own and must get from the foods you eat.

It contains essential amino acids called lysine and arginine. What’s important about this? These specific amino acids aren’t found in many other common cereal or whole grains, so getting them from this seed ensures you cover the full range of essential proteins your body needs.

4. High Fiber Content Is Filling and Helps Improve Digestion

Can you lose weight eating buckwheat? This ancient “grain” supplies about six grams of dietary fiber in every one-cup serving. High-fiber foods help to fill you up and hastens the transit of food through the digestive tract. This is important for regulating bowel movements. Buckwheat can even protect the digestive organs from cancer, infection and other negative symptoms by preventing oxidative stress within the colon and digestive tract.

When researchers from the Department of Food and Nutrition at Bucheon University in Korea tested the effects of buckwheat in animal studies, they observed higher antioxidant activities in the liver, colon and rectum of animals consuming it. Protective glutathione peroxidase and glutathione S-transferase antioxidants were all found in the digestive systems of the animals receiving the seed.

When buckwheat is fermented to create alcoholic drinks or certain types of sourdough bread, it can act as a valuable prebiotic that nourishes healthy bacteria in the digestive tract. Studies show that consuming fermented buckwheat products can improve the body’s pH level — or the balance between acidity and alkalinity — that keeps harmful bacteria and disease from forming.

5. Can Help Prevent Diabetes

Compared to many other carbohydrates and whole grains, buckwheat is low on the glycemic index. The complex carbohydrates found in its nutrition are absorbed into the bloodstream slowly. This helps you to feel full for longer and supports sustainable energy. It also helps fight imbalances in blood sugar levels that can lead to inflammation, fatigue, and even diabetes or metabolic syndrome.

Research shows us that buckwheat metabolites, such as rutin, may have protective effects in preserving insulin signaling and the ability to help fight insulin resistance. Studies found that when diabetic patients consumed this seed over a two-month period, they experienced improvements in blood sugar control and reduced insulin resistance without any form of medication.

6. Doesn’t Contain Gluten and Is Non-Allergenic

Buckwheat is very similar in taste, appearance, size and texture to barley — but its nutrition has the advantage of containing zero gluten. It is safe for anyone with celiac disease or a gluten sensitivity and can stand in place of gluten-containing grains.

Remember, it isn’t even a grain — it’s actually a seed! Buckwheat and wheat are from completely different botanical families but can be used in many of the same ways. Avoiding gluten-containing grains and swapping in gluten-free grains instead can help prevent digestive disturbances like bloating, constipation, diarrhea and even leaky gut syndrome.

7. Supplies Important Vitamins and Minerals

Buckwheat groats and flour are great sources of energy-boosting B vitamins, plus minerals including manganese, magnesium, zinc, iron and folate. The supply of magnesium can further help improve digestion, aid in muscle growth and recovery, and defend against depression or stress’s negative impacts on the body.

B vitamins, manganese, phosphorus and zinc all help with healthy circulation and blood vessel function. They’re also needed for neurotransmitter signaling in the brain that fights depression, anxiety and headaches.

History

Records show that buckwheat has been grown since at least 1000 B.C. in China. It has been used for thousands of years in cuisines around the world, especially in Russia and parts of Asia. This ancient “grain” originated in North and Eastern regions of Asia, including throughout China.

Records show that it was first harvested in the high plains of southeastern China and the Himalayas. It has been a staple food of these cultures ever since — although, since this time rice and other cereal grains have gradually replaced it as the major carbohydrate sources in many Eastern cultures.

Still, buckwheat continues to be an important part of the diet in many nations. It is now experiencing a resurgence worldwide. Today, there are many types grown around the world, but most are harvested in North America. Currently, the most common buckwheat species is Fagopyrum esculentum Moench, which botanists refer to as just “buckwheat” or “sweet buckwheat.” It is now most widely consumed in countries including India, China, Japan, Nepal, Canada and Ukraine.

In Korea, Japan, Italy and China, it is mainly consumed in the form of noodles. In Eastern European countries, such as Ukraine, Poland and Russia, it is eaten mainly in the form of grains.

Throughout history, buckwheat was used medicinally, such as in Traditional Chinese Medicine, to help strengthen “qi” (vital energy), support functions of the spleen and stomach, to treat constipation, lower blood pressure and strengthen blood vessels. Some of the conditions that it is recommended for include fevers, various digestive issues, diarrhea, dysentery, spontaneous sweating, hypertension and skin conditions, including wounds and lesions.

Today, the buckwheat plant is also harvested when in bloom so that the leaves, flowers and stems can be used to make drugs/supplements. Because it contains high levels of rutin and other polyphenols, these compounds can be isolated and taken to help treat various inflammatory conditions.

Buckwheat vs. Wheat, Quinoa and Oats

Buckwheat is actually a dicotyledon plant, which makes it similar to quinoa and some other pulses or beans, since it’s cultivated as an annual flowering herb.

Is buckwheat better for you than wheat? Despite its name, buckwheat (or kasha) actually doesn’t contain any wheat or the protein gluten. It is a member of the Polygonaceae family of plants and completely unrelated to grains that do contain gluten, like wheat, barley, rye, spelt, farro and some others. For this reason, it’s used in many gluten-free baked items to add bulk and nutrients without causing allergic reactions or digestive issues.

Quinoa and buckwheat are similar in that they both contain more starch but less fat than many other types of seeds. This is why they are usually handled in the same way as whole grains. Quinoa is a 7,000-year-old plant that originated in the mountainous regions of South America. It is a great source of nutrients including manganese, magnesium, phosphorus, folate and copper. Compared to buckwheat, one cup of quinoa is a bit higher in calories, carbs, protein, iron, magnesium and thiamine. Both contain about the same amount of fiber and are good sources of various B vitamins.

Oats are unlike buckwheat because oats are whole grains as opposed to seeds. Oats are gluten-free, low in calories, high in fiber and a good source of nutrients like manganese, phosphorus, selenium and magnesium. Like all whole grains, oats even contain some healthy fatty acids since they retain their entire germ, endosperm and bran, which is where not only nutrients are stored, but also small amounts of essential fats. One of the best things about oats is that they contain soluble fiber, particularly a kind called beta-glucans, which can help naturally lower cholesterol and help improve insulin sensitivity.

Where to Find

In grocery stores, many types of buckwheat can be found. Grains, groats and flour are now becoming available in most markets across the U.S. If possible, look for whole hulled grains, toasted, parboiled and dried groats, which are ready to cook with. Unhulled seeds have a thick brown-black outer shell covering that needs to be removed before being edible. If you buy buckwheat flour, it should be kept in the refrigerator or freezer and used within a short notice of time since it naturally contains oils that can go bad quickly.

Look for these types of buckwheat products available in most large groceries stores:

• Raw buckwheat groats: These are sometimes called buckwheat hulls and are whole seeds that have been unprocessed and dried. Find them in many bulk-bin sections of health food stores at an even lower cost than buying packaged products. These are perfect for adding to salads, chili or making them into sweet dishes like buckwheat, coconut milk and chia seed porridge.
• “Creamy buckwheat”: Great for making breakfast porridges similar to oatmeal. Combine with fruits, nut, yogurt and any of your favorite breakfast toppings.
• Buckwheat flour: Useful for baking by combining it with either sprouted 100 percent whole wheat flour or a blend of gluten-free flours. You can also grind raw groats in a high-speed blender to make your own fresh flour.
• Kasha: This is a type of toasted buckwheat groat that is most popular in Russia. Use it in soups, stews or combined with vegetables as a side dish, such as with mushrooms, cabbage or onions.
• Soba noodles: “Soba” means buckwheat in Japanese. These can be used in place of any other noodles but are especially good for making hearty veggie-based soups. Most brands contain gluten depending on the flours they are made with, so read the ingredient label carefully if you are avoiding gluten.

How to Cook

Buckwheat is a versatile grain and is used in many different types of food products – everything from granola to Japanese soba noodles. In France, it is often made into crepes. Throughout Asia, it’s used to make soba noodles that are popular in soups and stir-fries. In the U.S., popular buckwheat recipes are those made with its flour, like muffins, cookies, breads and other snacks that are high in protein and fiber, but free of gluten.

How to cook buckwheat (from dried groats):

• First rinse them well and then combine with water on the stovetop in a 2:1 ratio, so two cups of water for every one cup of buckwheat.
• Simmer them on low for about 20 minutes, checking to see when they are plump and their texture is what you’re looking for.
• If they aren’t absorbing all the water and appear to become mushy, try straining some of the water out (some people prefer to use only 1.5 cups of water to one cup of buckwheat to prevent this from happening).

One of the best things you can do to improve the absorbability of the nutrients, plus its digestibility, is to sprout the hulls (or groats). This reduced “antinutrients” that can block a percentage of the vitamins and minerals found in this seed. Sprouting buckwheat groats also reduces enzymes that can make it hard to digest for some people.

To soak and then sprout, follow these steps:

1. First soak dried hulls in a big bowl of water between 30 minutes to six hours. Then wash and strain the dried groats. Next leave them out in a dish or shallow bowl, on the countertop or somewhere where they will be exposed to air.
2. Keep them slightly damp by adding just a small amount of water to the bowl/dish, but you don’t need them to be covered in water completely. Try adding just 1–2 tablespoons of water.
3. Leave them out for 2–3 days, checking for small sprouts to form. Sprouts will vary from 1/8-inch to two inches long. When ready, rinse sprouts well, drain, and store in a jar or container.
4. Keep in the refrigerator for up to seven days, but every day you need to rinse them to prevent mold and bacteria from forming.

Risks and Side Effects

Because buckwheat is a high-fiber food, it’s a good idea to introduce it into your diet slowly and to start by eating small servings. Drinking plenty of water with it and other whole grains/seeds can also help with digestion. Although it is gluten-free, it’s still possible to experience allergic reactions to buckwheat. You should avoid it if it causes any type of serious indigestion, skin rash, a runny nose, asthma, itching, swelling or changes in blood pressure.

Final Thoughts

• What is buckwheat? It is actually a seed as opposed to a whole grain, although it’s used in similar ways as grains like quinoa, barley or oats.
• Benefits of this seed include supporting heart health; supplying antioxidants and polyphenols like rutin and quercetin, plus fiber and plant-based protein; helping to prevent diabetes; fighting digestive disorders; and supplying vitamins and minerals like magnesium, iron and B vitamins.
• Is it gluten-free? Yes, its nutrition is unique compared to other “whole grains” because it’s actually a seed and unrelated to wheat, barley or rye grains.
• Around the world, buckwheat recipes using soba noodles or kasha grains are popular. It can be used to make gluten-free baked goods, pancakes, grain stir-fries, soups, stews and more.

The post Buckwheat Nutrition: Is This Gluten-Free ‘Grain’ Good for You? appeared first on Dr. Axe.

Perhaps most well-known as the salty snack of choice found in nearly every baseball player’s pocket, the benefits of sunflower seeds extend way beyond their irresistible flavor and satisfyingly crunchy texture. In fact, sunflower seeds are jam-packed with a wealth of important nutrients and have been associated with a multitude of health benefits, ranging from enhanced skin health to protection against bone loss.

So whether you’re chowing down on the seeds as a snack, adding them to salads or dishes, or making sunflower seed butter out of your seeds, there’s no shortage of ways to consume sunflower seeds and take advantage of their benefits.

What Are Sunflower Seeds?

The sunflower seed is considered the fruit of the sunflower, consisting of edible kernels surrounded by a black shell. The seeds are pressed to extract their oil or dehulled and roasted or consumed as a popular snack.

Sunflower seeds come from, of course, sunflowers. The name is a variation of “sun flower” because the flowers turn toward the sun as they bloom. The yellow flowers produce small, edible seeds that are gray or greenly colored and are found naturally in dark green, gray or black shells called “husks.”

According to the National Sunflower Association, sunflowers are actually native to North America, and some evidence shows that Native Americans may have been harvesting sunflowers as far back as 3000 B.C. However, they were later taken to Europe and then spread to Russia, where they were first commercialized as a crop and harvested for their sunflower seed oil. It wasn’t until the late 1800s that they were brought back to North America, where they became popular for their oil, seeds and as a beautiful addition to your garden.

Sunflower seeds can also be added to salads, bars, breakfast bowls and desserts to give dishes a crunchy and satisfying twist. They can also be used to produce sunflower butter, a popular allergy-friendly alternative to nut butters made from peanuts or almonds.

So are sunflower seeds good for you? Sunflower seeds are loaded with many important nutrients and have been associated with a number of health benefits. In particular, studies show that the nutrients and compounds found in sunflower seeds could reduce the risk of heart disease, fight against cancer, improve thyroid function and keep blood sugar steady. And best of all, sunflower seeds are delicious and versatile, making it easy to add them into a healthy and well-rounded diet.

Nutrition Facts

Sunflower seeds are considered one of the most nutrient-dense foods on the planet. Although there are relatively few calories in sunflower seeds, each serving packs in a serious punch of micronutrients like vitamin E, thiamine, manganese and copper.

One cup (about 46 grams) of dried sunflower seeds with the hull contains approximately:

• 269 calories
• 9.2 grams carbohydrates
• 9.6 grams protein
• 23.7 grams fat
• 4 grams dietary fiber
• 15.3 milligrams vitamin E (76 percent DV)
• 0.7 milligram thiamine (45 percent DV)
• 0.9 milligram manganese (45 percent DV)
• 0.8 milligram copper (41 percent DV)
• 150 milligrams magnesium (37 percent DV)
• 24.4 micrograms selenium (35 percent DV)
• 0.6 milligram vitamin B6 (31 percent DV)
• 304 milligrams phosphorus (30 percent DV)
• 104 micrograms folate (26 percent DV)
• 3.8 milligrams niacin (19 percent DV)
• 2.3 milligrams zinc (15 percent DV)
• 2.4 milligrams iron (13 percent DV)
• 0.2 milligram riboflavin (10 percent DV)
• 297 milligrams potassium (8 percent DV)
• 0.5 milligram pantothenic acid (5 percent DV)

In addition to the nutrients listed above, sunflower seeds also contain some calcium and vitamin C.

Benefits

1. Reduce Risk of Heart Disease

Vitamin E is a powerful antioxidant that is found in nuts and seeds, including sunflower seeds. Thanks to their high content of vitamin E, adding sunflower seeds into your diet could help reduce chronic inflammation, a condition that’s believed to contribute to a wide array of diseases. In fact, research shows that sustaining high levels of inflammation could be linked to an increased risk of heart disease, stroke, cancer, diabetes, and neurodegenerative disorders like Alzheimer’s and Parkinson’s.

Consuming seeds like sunflower seeds has been shown to help lower levels of cholesterol and triglycerides, two of the major risk factors for heart disease. One study published in the journal ISRN Nutrition, for instance, showed that eating 30 grams of sunflower seeds each day led to reductions in total cholesterol, bad LDL cholesterol and triglycerides.

Sunflower seeds are also rich in phytosterols, which are beneficial plant compounds that block the absorption of cholesterol in the body to protect against heart disease. According to a study published in the Journal of Agricultural and Food Chemistry, the amount of beneficial phytosterols present in nuts and seeds was higher in sunflower seeds than almost all other types.

2. May Help Fight Against Cancer

One of the most impressive sunflower seeds health benefits is the impressive content of antioxidants, which can help fight off disease-causing free radicals and prevent oxidative damage to cells. Some research also suggests that antioxidants could play a central role in other aspects of health and disease and may even reduce the risk of conditions like cancer.

Studies show that the nutrients found in sunflower seeds have chemo-preventive compounds that block cancer development by shutting off tumor growth. The antioxidants found in sunflower seeds are utilized for DNA repair and work to slow the growth of mutated cancer cells. This makes sunflower seeds an excellent cancer-fighting food and a worthy addition to any anti-cancer diet.

Vitamin E has also been proven effective in studies at aiding in cancer prevention. While research is still inconclusive about the role of vitamin E supplementation in cancer prevention, studies show that getting enough vitamin E from dietary sources may be protective against several types of cancer, including breast cancer.

Sunflower seeds also contain selenium, an antioxidant important for cancer prevention. Selenium has also been shown in studies to aid in DNA repair and detoxing the body of harmful, damaged cells. Selenium helps stop the proliferation of cancer cells and stalls tumor growth through apoptosis, the self-destruction of damaged cells by the own body, including those found in cancerous tumors.

3. Support Thyroid Function

The thyroid gland is involved in many aspects of health, including the regulation of body temperature, heart rate and metabolism. Thyroid problems can cause a range of symptoms, including as weight gain, fatigue and abnormal body temperatures.

Researchers at the National Center for Environmental Health estimate that nearly 6 percent of the U.S. population is affected by either hypothyroidism or hyperthyroidism, with women and older people at a higher risk. Selenium is an important mineral that’s crucial to thyroid function, and fortunately, it’s plentiful in the sunflower seed nutrition profile.

In fact, one of the best ways to improve thyroid function naturally is to include more selenium and iodine in your diet from nutrient-rich foods like sunflower seeds.

4. Combat Bone Loss and Muscle Cramps

Sunflower seeds is a food high in magnesium, an essential mineral that the standard Western diet is often lacking. Magnesium plays many important roles within the body — it helps balance the calcium/potassium ratio within cells, is crucial to overall cardiovascular health and aids in healthy blood pressure.

It’s also involved in keeping the skeletal structure healthy and helping prevent conditions related to bone loss, such as osteoporosis. Additionally, magnesium helps with blood clotting and bone calcification and is thought to reduce chronic migraine headaches, constipation, chronic fatigue, and even symptoms associated with mood disorders like depression and anxiety.

Pantothetic acid, another nutrient found in sunflower seeds, plays an important part in synthesizing fat, regulating hormones and maintaining healthy brain function. While a severe deficiency in pantothenic acid is not very common, mild deficiencies include symptoms like fatigue, muscle cramps and plantar fasciitis, which is a common, painful injury within the shin and feet that often affects athletes.

5. Balance Blood Sugar Levels

Consuming a high-fiber diet rich in foods like sunflower seeds has been shown to help balance blood sugar levels. This is because fiber helps slow the absorption of sugar in the bloodstream, preventing spikes and crashes in blood sugar levels and decreasing the chance of developing diabetes or insulin resistance.

High blood sugar levels and insulin resistance can lead to further inflammation, weight gain and even autoimmune responses. Fortunately, the powerful nutrients in sunflower seeds can help prevent the unstable blood sugar levels that many people experience due to diets too high in sugar, refined grains, sweetened beverages and processed foods. In addition to fiber, magnesium has been associated with a reduced risk of developing type 2 diabetes in some studies.

6. Promote Skin Health

Studies show that the antioxidant vitamin E is especially useful for maintaining youthful, strong and healthy skin. Sunflower seeds contain vitamin E in addition to essential fatty acid lipids that help keep skin hydrated and free from damage.

Animal models have shown that sunflower seeds are able to keep coats and skin healthy and free from signs of damage even with age, and researchers believe that the same sunflower seeds benefits for hair and skin may also apply to humans.

Sunflower Seeds vs. Flaxseeds vs. Chia Seeds

Sunflower seeds, flaxseeds and chia seeds are three of the most popular varieties of edible seeds. All three are favored for their delicious flavor, crunchy texture and stellar nutritional profiles.

There are some differences in the ways that they are typically consumed, however. For example, because the hulls of the flaxseed and sunflower seed can be very tough to digest, it’s recommended to opt for ground flaxseed over whole and to remove the shell of the sunflower seed before eating. Chia seeds, on the other hand, can be consumed as is and are often added to liquids to form a gel-like consistency.

In terms of nutrition, there are also some notable differences. Sunflower seeds calories are the highest per ounce, followed by flaxseeds and chia seeds. However, sunflower seeds are also the highest in protein and important micronutrients like copper, vitamin E and vitamin B6. Meanwhile, chia seeds are significantly higher in fiber, phosphorus and calcium while flaxseed contains a hearty dose of thiamine and manganese.

Uses in Traditional Medicine

Thanks to its concentrated nutrient profile, the sunflower seed is thought to have many health benefits and is often used in several forms of holistic medicine.

Sunflower seeds are considered a tonic in Traditional Chinese Medicine and are typically used to aid in digestion and promote regularity. Sunflower seeds are also used to help prevent coughing, hydrate the skin and improve the health of the lungs.

On an Ayurvedic diet, meanwhile, sunflower seeds are considered highly nutritive and satisfying. Spicing them up with some healing herbs and spices is an excellent way to amp up the flavor and reap the rewards of sunflower seeds as a nourishing snack.

Risks and Side Effects

Sunflower seeds are popular for both their rich flavor and extensive nutrient profile. They also boast a long list of sunflower seed benefits, ranging from improved thyroid function to protection against chronic disease. However, there are some downsides to this popular food that should also be considered.

Salted sunflower seeds can be high in sodium, which can contribute to high blood pressure and other issues like bone loss and kidney problems. Opting for raw, unsalted sunflower seeds, keeping your intake in moderation and pairing them with a good variety of low-sodium foods can prevent these health problems and keep your sodium intake under control.

Sunflower seeds are also high in omega-6 fatty acids. While your body does need these healthy fats, having too many omega-6 fatty acids in your diet and not enough omega-3 fatty acids can contribute to inflammation and health problems like heart disease. Be sure to include several other heart-healthy omega-3 foods in your meals throughout the day to keep your ratio of essential fatty acids in check.

Additionally, because sunflower seeds have a very high oil content, it is common for them to be used as the base for processed polyunsaturated oils. While sunflower seeds themselves are very healthy, oils made using sunflower seeds can be unfavorable because they do not hold up well to high-heat cooking.

Polyunsaturated fats can easily become rancid and undergo oxidation when you cook with them, turning them into a vehicle for toxins rather than nutrients. The high heat and pressure involved in extracting oil from something like sunflower seeds destroys their antioxidants and alters the chemical nature of the fat, creating dangerous free radicals.

Many types of polyunsaturated oils are inexpensive and widely available because they are made with cheap crops like corn and soybeans, which are often genetically modified. Unrefined coconut oil is a much better option than sunflower oil when it comes to high-heat cooking. This oil is far less processed and also has a higher heat threshold, reducing the risk of free radical formation and nutrient loss.

How to Eat

Today, sunflower seeds are one of the most commonly consumed seeds and are harvested and enjoyed around the globe. There are actually three types of sunflower seeds, including linoleic, high oleic and nusun sunflowers seeds. Linoleic is the type that is commonly used by most most sunflower seeds brands. The three varieties all vary slightly in terms of nutritional value but are very similar in terms of health benefits and uses.

They can be consumed raw, sprouted, roasted, toasted and just about any way in between. They are commonly ground into sunflower seed butter, which has become an increasingly popular alternative to other nut butters over the past decade, since sunflower seeds tend to be much less likely to cause an allergic reaction that other nuts like peanuts or almonds.

Sunflower seeds that have been shelled are said to have a mild nutty taste compared to other seeds and a medium to firm texture. They are easy to incorporate into recipes since their taste is not overwhelming, and their small size makes them ideal for adding them to recipes like veggie burgers or ground mixes.

Sunflower seeds can be found in either shelled or unshelled varieties, meaning their hard husks will either be intact or removed. When choosing your seeds, look for those that are uniform in color without any major yellow spots and find seeds that are firm, plump and not broken. It is common for the shelled seeds to have black and white stripes on them, so don’t be concerned if this is what you find in stores; you can always de-shell them afterward. If you are buying sunflower seed butter, be sure to check the ingredients label to make sure no other ingredients are added like hydrogenated fats, extra flavors or thickening agents.

Because the seeds are high in delicate polyunsaturated fats, they can easily go rancid if left out in the heat for too long. You will want to preserve their nutrients and keep them from spoiling by storing them in your refrigerator in an airtight container. Keeping them this way can help them stay fresh for several months without altering their taste.

You can also try harvesting sunflower seeds from mature sunflowers. Wondering how to harvest sunflower seeds? It typically involves preparing your flowers for a drying process in which they will produce edible seeds once the back of the flower head begins to turn yellow to yellow-brown.

You will want the sunflower to be completely dry in order for the seeds to fall out. This means half of the yellow petals should have dropped before you start picking out the mature seeds. Look for the seeds to begin to plump up and for their black-and-white striped shell colors to form, signaling that they are ready to consume.

Risks and Side Effects

Fortunately, sunflower seeds can be safely consumed by most people, and allergic reactions are rare. The seeds are not high in oxalates, purines or other substances like aflatoxins or mold that cause allergies, harm your metabolism and cause unwanted interactions with common medications.

The one thing to note about consuming sunflower seeds, however, is that they are high in omega-6 polyunsaturated fats. Balancing the ratio of omega-6 to omega-3 fatty acids in your diet is key to health; consuming higher amounts of omega-6 fatty acids is linked to issues like inflammation and a higher risk of chronic conditions like heart disease and cancer.

Keep your intake in moderation, and aim for about one ounce of sunflower seeds per day. Additionally, be sure to vary your fat intake and include other healthy sources like coconut, wild-caught fish, ghee, grass-fed butter, walnuts, flaxseeds and other omega-3 fatty acids in order to get the most health benefits from your diet overall.

Final Thoughts

• Sunflower seeds are the edible fruit of the sunflower plant and are a popular addition to both meals and snacks.
• Are sunflower seeds healthy? Besides providing plenty of fiber, protein, healthy fats, and vitamins and minerals, the nutrients found in sunflower seeds have also been linked to improved heart and skin health, decreased bone loss and muscle cramps, better blood sugar levels, improved thyroid function, and protection against cancer.
• For best results, select raw, unsalted varieties whenever possible, and steer clear of sunflower oil when it comes to high-heat cooking.
• Spice them up for a satisfying snack or add them to everything from veggie burgers to desserts and salads to take advantage of the unique health benefits of sunflower seeds.

The post Sunflower Seeds Combat Diabetes, Heart Disease & Maybe Even Cancer appeared first on Dr. Axe.

You’ve heard of the power of the mighty almond, but did you know that pine nuts are a close second as a nutritional super nut? Pine nut nutrition is the real deal, making pine nuts some of the healthiest nuts around.

This little tree nut is a tasty, nutrient-packed treat that has some incredible benefits to its name, such as potentially helping prevent certain types of cancer and even stabilizing mood disorders.

I know you’re already interested — but where do pine nuts come from? While they’re found on almost every continent, only 18 species of pine trees in Europe, North America and Asia produce pine nuts large enough for human consumption.

AThis is no newfound discovery. Pine nuts have been cultivated for more than 10,000 years and were mentioned in ancient Greek history and eaten by Roman soldiers as “campaign food” when they invaded Britain two millennia ago.

Perhaps pine nuts’ most well-documented benefit is its ability to help with weight maintenance, but it’s far from the only one.

What Are Pine Nuts?

Pine nuts are the edible nuts that come from pine trees (family Pinaceae, genus Pinus). The process of extracting the final version of what you buy at the store is a bit complicated, beginning with the maturation of the pine cone from which it’s taken. Depending on the species, that process can take nearly two years to complete.

Once the cone has matured, it is harvested by placing it in a burlap bag and then is exposed to a heat source (generally the sun) in order to dry out the cone. Drying is usually over after about 20 days, and then the cones are broken apart and the nuts separated out to be prepared for consumption.

As a tree nut, pine nuts aren’t a legume, such as the peanut, but rather a hardened fruit, like the almond. This means that after removing the nuts from pine cones, their outer shells also must be removed before they’re ready to eat.

The pine nut has been a hugely important food for thousands of years. Native Americans living in the Great Basin (a large area in the Western U.S.) have harvested nuts from the pinyon pine tree for over 10,000 years, according to some historical documentation.

Harvest time for the pine nut signaled the end of harvest season for these Native Americans, who usually found this to be their last large group harvest task before retiring for the winter. In these areas, the pine nut is still traditionally known as the “pinyon nut” or “pinon nut.”

In Europe and Asia, pine nuts were popular dating back to the Paleolithic era. Egyptian physicians were recorded as prescribing pine nuts for various illnesses, specifically coughing and chest problems. A philosopher and scholar from Persia even recommended eating them to help treat bladder problems and increase sexual satisfaction.

Nutrition Facts

Pine nut nutrition is no joke. These small nuts are packed with a ton of vitamins and minerals essential to the human body, and don’t be too concerned about the fat content – similarly to almonds, the healthy fat found in pine nuts actually helps improve satiety (the feeling of being full), and pine nuts are associated with weight loss and healthy weight management.

A one-ounce serving of dried pine nuts (about 28.4 grams) contains approximately:

• Calories: 191
• Total Carbohydrates: 3.7 g
  • Fiber: 1.1 g
  • Sugar: 1 g
• Total Fat: 19.4 g
  • Saturated Fat: 1.4 g
  • Polyunsaturated Fat: 9.7 g
  • Monounsaturated Fat: 5.3 g
  • Trans Fat: 0 g
• Protein: 3.9 g
• Sodium: 0.6 mg (0.03% DV)
• Magnesium: 71.2 mg (17% DV)
• Vitamin E: 2.6 mg (17% DV)
• Zinc: 1.8 mg (16% DV)
• Phosphorus: 163 mg (13% DV)
• Vitamin K: 15.3 mcg (13% DV)
• Iron: 1.6 mg (9% DV)
• Thiamine: 0.1 mg (8% DV)
• Riboflavin: 0.1 mg (8% DV)
• Niacin: 1.2 mg (8% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Health Benefits

1. Can Help Lower Cholesterol

Research consistently shows a reduction in bad cholesterol levels when pine nuts are introduced into the diet.

Why is that so important? For one, poor cholesterol levels put you at risk for heart attack or stroke because LDL cholesterol builds plaque in the arteries, constricting blood flow.

Tree nuts, including pine nuts, have been proven to reduce cholesterol levels and specifically help prevent atherosclerosis, one common syndrome involving plaque buildup in arterial blood vessels. A 2014 study showed significant improvement in cholesterol lipid levels in women with metabolic syndrome, a cluster of conditions including high cholesterol that indicate a risk for heart disease (among other diseases), after only six weeks of nut consumption.

2. Help Maintain Healthy Weight

The combination of nutrients found in pine nut nutrition also has proven results in fighting obesity and aiding a healthy weight and metabolism. Researchers find that subjects who regularly consume pine nuts — along with other tree nuts — have a lower average weight, smaller weight circumference and even a lower level of insulin resistance.

Not only can these nuts help you manage weight, but tree nut consumption is also strongly associated with a significantly healthier diet overall. People who eat them statistically consume more fiber, vitamin E, calcium, magnesium and potassium, while taking in less sodium.

3. May Lower Blood Pressure

Another heart-related benefit of pine nuts is their high levels of magnesium. High magnesium intake is associated with low blood pressure levels and lower risk of stroke.

In addition, a 2022 study concluded that “an average consumption of at least one serving (15 g) per week of peanuts, almonds, and/or pine nuts may be inversely associated with the risk of hypertension among Korean adults aged 40 years and older, in a dose-response manner.”

As high blood pressure can cause a long list of serious health problems, including heart failure, aneurysm, reduced kidney function and vision loss, it’s important to maintain a diet loaded with nutrients that will help you maintain healthy blood pressure.

If you’re at risk for high blood pressure, start introducing pine nuts and other heart-healthy foods into your daily diet.

4. Support Bone Health

Believe it or not, vitamin K builds bones better than calcium.

Men and women with the highest levels of vitamin K2 were less likely to suffer bone and hip fractures as compared with those with low vitamin K2 levels, according to the Framingham Heart Study.

Interestingly, pine nuts are double-protective when it comes to bone health — not only does their vitamin K content help build healthy bones, but one of the most common causes of vitamin K deficiency is cholesterol-lowering pharmaceuticals (which you shouldn’t need if you eat cholesterol-lowering foods, such as pine nuts). This isn’t something you’ll find from most tree nuts — in fact, pine nuts and cashews are the only two tree nuts with any significant level of vitamin K.

5. May Lower Risk of Certain Types of Cancer

Another incredible part of pine nut nutrition is its magnesium content. (It’s a great food if you’re dealing with magnesium deficiency.) One small serving (just an ounce!) of pine nuts accounts for 17 percent of the recommended daily intake amount of magnesium.

Diets high in magnesium are associated with lower risks of multiple types of cancer. One study followed over 67,000 men and women to observe the incidence of pancreatic cancer as it was associated with magnesium intake.

Researchers found that every decrease of 100 milligrams of magnesium per day accounted for a 24 percent higher risk of developing pancreatic cancer. These changes couldn’t be determined by any other factors, such as age differences, gender or body mass index.

Another study tracked the incidence of colorectal cancers per magnesium intake in postmenopausal women (the age group for whom these cancers are most common). Researchers found a positive correlation between increased magnesium and lower instances of colorectal cancers. This particular study recommends consuming 400 milligrams of magnesium per day for the most effective cancer-preventative results.

In addition, nut consumption in particular, including pine nuts, has been shown to help reduce the risk of colorectal cancer, pancreatic cancer and stomach cancer.

6. Could Improve Eye Health

What do pine nuts and kale have in common? For one, they both contain lots of lutein, a carotenoid antioxidant that is known as “the eye vitamin.”

While there are over 600 carotenoids your body can utilize, only about 20 of those are able to be transported to your eyes. Of those 20, just two (lutein and zeaxanthin) are deposited in high quantities into the macula of your eyes.

Clearly, these antioxidants are key to maintaining healthy eyes. Lutein, with its brother zeaxanthin, helps prevent macular degeneration and glaucoma by fighting free radical damage caused by “blue light,” sun exposure and other factors such as poor diet.

Some studies even indicate that those who have already suffered some macular damage can halt further damage by introducing more lutein-rich foods into their diet. Pine nuts are one easy treat that can help you on your way.

7. Help Stabilize Mood

In a 2015 study, researchers released findings of a study on the dietary intake of magnesium in adolescents with depression, anxiety disorders and ADHD. The study found that higher magnesium (like that found in pine nut nutrition) was associated with less “externalising behaviour,” such as angry outbursts and other outward behaviors associated with these mood disorders.

Another study followed almost 9,000 adult men and women and discovered a link between magnesium and depression. This study found a strong correlation between low magnesium intake and appearance of depression in people under the age of 65.

In addition, pine nuts have been examined for their effects on cognition with promising results. For instance, habitual nut consumption was associated with better cognitive function among Qatari adults.

How to Use

The easiest way to introduce pine nuts into your diet is to buy them pre-shelled.

Because of their high fat content, it’s not a good idea to keep pine nuts in a room temperature storage area. They should be refrigerated after bought, and once opened, they should be kept in an airtight container and either refrigerated or frozen.

When kept at room temperature, an open bag of pine nuts can be expected to be good for only about a week before going rancid. However, they can last one to two months in your refrigerator, especially in an airtight container.

One of the most well-known uses of pine nuts is in making pesto. In pesto recipes, pine nuts are often referred to as pignoli or pinoli in Italian.

They are also often used to top salads and other cold dishes but may also be cooked. They have an almost butter-like texture, as they are high in oil, and have a mild, sweet texture with a subtle pine scent. You can lightly toast pine nuts in order to bring out their flavor more boldly.

Because of their mild flavor, they’re delicious in sweet and savory items alike. It’s not uncommon to find pine nuts as an ingredient in biscotti, cookies and certain types of cake.

Recipes

Since pesto is one of the most versatile types of food out there, of course some of my favorite pine nut recipes are pesto! You can try a more traditional Basil Tomato Pesto recipe or go the vegan route with Vegan Basil Pesto.

If you’d like to try pine nuts more in their original form, try this delicious Massaged Kale Salad recipe. The combination of ingredients and massaged kale help to offset the slight bitterness often associated with kale, and this will be your favorite new salad in no time!

Risks and Side Effects

Like all nuts, pine nuts have been known to cause allergic reactions. Many of these are anaphylactic reactions, meaning that if you know you are allergic to other tree nuts, you should avoid pine nuts.

Another less common allergic reaction to pine nuts is known as pine mouth syndrome. It’s not dangerous, but it’s marked by a bitter or metallic “taste disturbance” after eating pine nuts. There’s no known treatment other than to discontinue eating pine nuts until symptoms abate.

Final Thoughts

• Although pine nuts are on the pricey side, they are a worthy addition to your regular diet.
• Pine nut nutrition contains a valuable list of powerful vitamins, minerals and other nutrients vital to good health.
• Whether you want to maintain a healthy weight, regulate blood pressure or lower your cholesterol, pine nuts are a delicious addition to many dishes you love and can benefit you thanks to pine nut nutrition!

The post Pine Nut Nutrition: The Super Nut You Should Be Eating! appeared first on Dr. Axe.

The cashew is one of the best-tasting, most versatile and healthiest nuts . In fact, benefits of cashews nutrition include the ability to help improve heart health, support healthy brain functioning, and improve digestion and nutrient absorption. Eating cashews might even be able to help you lose weight.

Consumption of cashew nuts has increased in recent years in most Western countries, most likely because nuts in general are repeatedly ranked as some of the healthiest foods there are. When it comes to cashews nutrition benefits, experts consider all nuts to be important additions to our diets in order to provide healthy fats, fiber and trace minerals — and to aid in prevention of a wide range of chronic diseases.

One of the best things about cashews is that they taste great in both sweet and savory recipes (think trail mixes and stir-fries), so consuming them along with other versatile nuts, like almonds or walnuts, is a breeze.

Thanks to newer products on the market like cashew milk and cashew butter, it’s easier than ever to incorporate cashew nutrition into all types of recipes.

Cashews Nutrition Facts

What are cashews, and are they actually nuts?

Cashews are technically seeds, as opposed to nuts. They are light-colored, kidney-shaped and come from the fruit of the tropical tree called Anacardium occidentale that produces the bitter-tasting cashew apple.

Due to their high nutrient density and supply of many vital minerals, “cashew nuts” and other nuts are often recommended most often to improve heart health. Cashews nutrition is rich in unsaturated fatty acids and numerous other beneficial compounds, including:

• plant-based protein
• dietary fiber
• minerals, like copper, zinc and magnesium
• antioxidants in the form of phytosterols and phenolic compounds

The composition of the cashew kernel is about 21 percent protein, 46 percent fat and 25 percent carbohydrates (a portion of which is indigestible fiber), making it a filling, high-protein and high-fat food choice.

One of the key factors of cashews nutrition is the healthy fat content. Cashews are primarily made up of unsaturated fats in the form of monounsaturated fatty acids (MUFAs that contain oleic acid), plus a smaller proportion of polyunsaturated fatty acids (PUFAS mostly in the form of linoleic acid). Roughly 62 percent of the cashew’s fats are monounsaturated fat, 18 percent polyunsaturated fats and the rest a mix of saturated fats.

Because of the positive effects of MUFAs and PUFAs on metabolism and other bioactive functions, many studies associate cashew consumption (and nut consumption in general) with a reduced risk for coronary heart disease, cancer, diabetes and obesity.

A one-ounce serving of cashews (about 28 grams) contains approximately:

• Calories: 157
• Total Carbohydrates: 8.6 g
  • Fiber: 0.9 g
  • Sugar: 1.7 g
• Total Fat: 12.4 g
  • Saturated Fat: 2.2 g
  • Polyunsaturated Fat: 2.2 g
  • Monounsaturated Fat: 6.8 g
• Protein: 5.2 g
• Sodium: 3.4 mg
• Copper: 0.6 mg (31% DV)
• Manganese: 0.5 mg (23% DV)
• Magnesium: 81.8 mg (20% DV)
• Phosphorus: 166 mg (17% DV)
• Vitamin K: 9.5 mcg (12% DV)
• Zinc: 1.6 mg (11% DV)
• Iron: 1.9 mg (10% DV)
• Thiamine: 0.1 mg (8% DV)
• Selenium: 5.6 mcg (8% DV)
• Vitamin B6: 0.1 mg (6% DV)
• Potassium: 185 mg (5% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Cashews nutrition also contains some vitamin E, niacin, folate, pantothenic acid and calcium.

Cashew Nutrition vs. Almonds vs. Other Nuts

• Among all nuts, cashews are one of the best sources of copper, iron and zinc. They are also a bit higher in carbs than other nuts.
• Compared to cashews, almonds nutrition is higher in protein, fiber, calcium, vitamin E, riboflavin and niacin. You can see why almonds are considered a superfood by many. Almonds contain a good amount of monounsaturated fat and less polyunsaturated fat, including less omega-3s than nuts like walnuts. They are the best source of calcium among all nuts. Both cashews and almonds are among the lowest-calorie nuts.
• When we compare cashews to walnuts nutrition, we find that walnuts are a better source of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants.
• Macadamia nuts are one of the nuts with the most fat and highest amount of calories, more than cashews. However, they are still a healthy food because they contain lots of monounsaturated fat, just like olive oil. Both cashew butter and macadamia nut butter make great alternatives to peanut butter.
• Compared to cashews and other nuts, Brazil nuts are an excellent source of selenium (just one nut contains more than a day’s worth!) and contain a good mix of monounsaturated and polyunsaturated fat.
• Pecans are a high-calorie nut with a high fat content, mostly monounsaturated fat. They contain oleic acid along with phenolic antioxidants. Pecans and macadamia nuts overall have the lowest amounts of protein and the highest amounts of fats (but these are still healthy fats).
• Pistachios and cashews are both lower in calories than many other nuts. They have similar amounts of protein and fat per ounce. Pistachios are exceptionally high in vitamin B6 and potassium.
• Peanuts are one of the highest protein and fiber nuts, containing more than cashews. They are also one of the lowest nuts in calories. However, peanuts can contain mold and are a common allergen, so take precaution when eating them.

Overall, eating a variety of nuts gives you the most benefits. Nuts and seeds benefit your hair, skin, nails, brain and heart because they all contain healthy fats and slightly different types of fats, antioxidants and minerals.

Related: Pili Nuts: The Keto-Friendly Nuts that Support the Heart & Bones

Health Benefits

1. Fight Heart Disease

A 2017 review published in the journal Nutrients states, “Although nuts are high calorie foods, several studies have reported beneficial effects after nut consumption, due to fatty acid profiles, vegetable proteins, fibers, vitamins, minerals, carotenoids, and phytosterols with potential antioxidant action.”

Frequent nut and legume consumption can help lower your risk for many of the biggest risks associated with heart disease, including high cholesterol, high blood pressure and obesity. Cashews are believed to have beneficial effects on oxidative stress levels, inflammation and vascular/arterial activity, all of which promote a healthy heart.

Cashews can help lower LDL cholesterol (considered the dangerous kind) and improve HDL cholesterol (the “good” kind). They contain special phytosterol compounds that play an important structural role in cell membranes. They stabilize cells and interfere with cholesterol absorption.

This is responsible for their cholesterol-lowering abilities and the reason cashews may be able to help prevent the formation of plaque within artery walls. Cashews are also associated with lowered triglyceride levels and reduced levels of inflammation, all of which help protect you from heart disease, heart attacks or stroke.

2. Help Prevent Gallstones

Some research has found that eating nuts weekly, including cashews, can help lower the risk for gallstones. Gallstones are associated with healthy cholesterol levels. They’re caused by hardened cholesterol, a result of too much cholesterol present within the bile that circulates through the digestive tract.

Normally, your liver doesn’t secrete a high enough amount of cholesterol to harden and form stones. However, when liver health is poor, cholesterol can essentially act like glue, hardening and binding together with other substances like calcium inside the gallbladder.

3. Can Help With Weight Loss or Maintenance

Do cashew nuts make you gain weight? Studies suggest that cashews and other nuts are not tied to weight gain. In fact, they may actually promote weight loss or help with weight management.

Nuts have a high total fat content — cashews are made of approximately 46 percent fat — but they’re also very nutrient-dense and provide a lot of important minerals and fatty acids that support weight loss.

Cashews can help you feel fuller after a meal, which is beneficial for curbing food cravings, overeating and unhealthy snacking. Fats in general make food more satisfying and increase nutrient absorption of fat-soluble vitamins, like vitamin A and vitamin D.

Cashews are also a good source of plant-based protein (somewhere around 25 percent of the nut is made up of amino acids), partially in the form of beneficial amino acid L-arginine. L-arginine is a precursor of nitric oxide known to help improve vascular reactivity and circulation.

The combination of fat and protein in cashews nutrition makes cashews a filling food that can help control cravings.

4. Help Maintain Bone Health

Cashews nutrition benefits include bone health improvement due to the presence of calcium, magnesium and potassium, together with a low sodium intake. These are associated with protection against bone demineralization. Cashews’ bone-building benefits also come from their supply of vitamin K.

Cashews provide over 12 percent of your daily vitamin K needs in just an ounce serving — working as a great source to prevent vitamin K deficiency. Vitamin K works with other essential minerals like calcium to support bone mineralization and maintain bone mineral density. This can help protect you from bone fractures and osteoporosis.

They’ve also been found to help with degenerative joint disease treatment in an experimental model.

5. May Help Prevent Colon, Prostate and Liver Cancers

Why are cashews good for you if you’re looking to boost immunity and defend against disease? Regularly eating nuts, including cashews, is associated with a lower risk for certain common cancers.

This is especially true for cancers that occur in the digestive tract, including liver and colon cancers. A 2016 review found that “higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality,” and more recent research confirms this.

Nuts are good sources of antioxidant vitamins (for example, tocopherols and certain phenolic compounds, which are mostly stored in the shells of cashews and nuts). These are needed to protect the body from high levels of free radical damage that causes oxidative stress, potentially contributing to DNA damage, cell mutation and cancerous tumor formation.

6. Support Healthy Brain Function

The brain is made up of mostly fat and relies on a steady supply of healthy fatty acids within the diet. Nuts are one of the natural plant foods richest in fat. They support cognitive function, healthy aging and mood regulation.

Several dietary components of cashews can help support cognitive abilities and multiple brain processes by regulating neurotransmitter pathways, synaptic transmission and membrane fluidity. The healthy fats in cashews in particular are responsible for this, along with trace minerals like zinc, iron and copper.

Dietary deficiency of healthy MUFA and PUFA fatty acids has even been associated with increased risk of several mental disorders, such as ADHD, anxiety, depression, dyslexia and dementia.

Roasted cashew consumption was even found to forestall cisplatin-initiated brain harm in rats.

7. Lower the Risk for Diabetes

Why are cashews healthy if you’re prone to metabolic syndrome or diabetes? Cashews are a great source of MUFA fats, which slow the rate at which blood is released into the bloodstream.

The anti-diabetic properties of cashews nutrition are partially due to the active ingredient called hydroethanolic extract in the form of anacardic acid, which stimulates glucose transport and control.

Hydro-ethanolic extract of cashew tree (Anacardium occidentale) nut and its principal compound, anacardic acid, stimulate glucose uptake.

A 2014 analysis showed that tree nuts improve glycemic control in individuals with type 2 diabetes. Cashews also help lower levels of inflammation.

Studies show that a diet higher in nuts results in lower circulation of inflammatory biomarkers that can contribute to insulin resistance and diabetes formation. Additionally, cashew nutrition benefits include the ability to prevent or treat other complications of diabetes, including arterial hypertension, obesity and cardiovascular risk.

8. Help Prevent Migraine Headaches

Cashews help support healthy brain function and improve blood circulation while lowering blood pressure, which may be beneficial for fighting headaches.

Additionally, cashews fight rapid changes in blood sugar and hypoglycemia, other well-recognized triggers for migraines.

9. Help Maintain Healthy Skin

Cashews nutrition supports healthy skin due to the presence of healthy essential fatty acids. Healthy sources of fat are needed to keep skin hydrated and free from irritation, flaking and premature aging.

Cashews are also a high source of copper. Copper helps with the production of the skin and hair pigment called melanin, as well as the formation of collagen and maintenance of connective tissue, which supports skin’s elasticity and defends against signs of aging.

Uses in Traditional Medicine

Cashews have been used in traditional medicine systems for centuries to treat various ailments, including poor heart health and diabetes. They’re native to coastal Brazil and today are popular across the globe, especially in Asian cuisine.

According to Ayurvedic medicine, nuts are an important part of a vegetarian diet since they supply fiber, protein, fat, minerals and vitamins. That said, all nuts should be eaten in moderation, ideally after being blanched and soaked to help improve digestion.

Nut milks and nut butters are also encouraged, especially for “pacifying Vata” — in other words, for providing grounding, warm energy. In addition to eating cashews and other nuts, nuts are used to make nourishing oils in traditional medicine that keep skin hydrated and healthy.

Unlike most other nuts, cashews actually contain a fair amount of starch. This is one reason they make a great thickening agency in “milks” or creamy sauces, especially when they’ve been soaked beforehand. This allows them to blend more easily.

It’s one reason why they’re popular across the globe for thickening soups, curries, meat stews and to make desserts. In Southeast Asia and India, for example, they’re used in this way to make the type of curry dish called korma or to make the sweet treat called kaju barfi.

Cashew nuts also have a long history of use in Thailand, the Philippines, China and South African cuisine.

How to Buy and Store

How many cashews should you eat in a day? In general, what is a healthy amount of nuts to eat per day?

A standard recommendation is to eat about one ounce of nuts per day, which is usually about a quarter cup. How many nuts this is depends on the specific type of nut. For example, one ounce of almonds is about 23 almonds, while one ounce of cashews is about 18 cashew nuts.

When it comes to which types of cashews to buy, look for raw cashews if possible, with plain, “dry roasted” cashews your second best option. Blanching cashews and other nuts, especially when their shells are removed or cracked open, can destroy most of their antioxidants more so than roasting usually does.

All cashews sold to customers have their outer shells removed because they’re considered “toxic” and likely to hold bacteria.

You definitely want to avoid cashews or other nuts that are coated in vegetable oils or sugar and other artificial additives. This is usually the case when you buy premade trail mixes. Check the label carefully that no extra sugar, preservatives, hydrogenated vegetable oil, chemicals or preservatives have been added to your cashews or cashew butter.

Cashews are considered more stable than many other types of nuts because they have a high content of oleic acid. It’s still a good idea to store them in a tightly sealed container and away from heat in order to prolong their freshness. Many people even like to refrigerate or freeze their nuts, nut butters and nut flours to retain the most nutrients possible.

Here are some other types of products made from cashews that you might also want to seek out:

• Cashew “butter” — A great alternative to peanut butter, this is made by soaking and blending cashews. Salt should be the only other ingredient added.
• Cashew flour — Made by drying and grinding cashews, this can be used in similar ways to almond meal. Try combining it with coconut flour or other gluten-free flours to make muffins, pancakes or other treats.
• Cashew milk — This is a good alternative to almond milk, coconut milk or dairy milk if you avoid lactose and conventional (pasteurized) dairy. It’s a bit creamier than almond milk and free of sugar and lactose as long as you buy an unsweetened version.
• Are cashew nuts a healthy snack? You bet. Add some to trail mix or yogurt for a filling snack.

Where do cashews come from? Cashews were first cultivated in Brazil, where Portuguese inhabitants discovered them and brought them back to parts of India sometime around 1560 and 1565. From India, cashews spread throughout Southeast Asia and eventually made their way to America and Africa.

The cashew tree is now widely grown in tropical regions around the world, especially in parts of India, Nigeria, Vietnam, the Ivory Coast and Indonesia. The modern-day name cashew derives from the Portuguese word for the fruit of the cashew tree, caju, which translates in Portuguese to “nut that produces itself.”

Cashews are considered drupes that grows at the end of the cashew apple fruit. The drupe develops first on the cashew apple tree and then expands to become the cashew apple.

The apple itself has a sharp taste and delicate skin — therefore it doesn’t transport well and isn’t commonly eaten. In some parts of the world, however, like Brazil and regions in Africa, cashew apples are actually considered healing delicacies and used for their natural medicinal qualities, like fighting bacteria.

Cashew Recipes

There are countless ways to add cashews to your meals: consuming raw cashews as a healthy snack, adding them to grain-free granola or oatmeal with breakfast, having some cashew butter with fruit, throwing some into a salad, or tossing them into a healthy stir-fry. Premade (or homemade) cashew butter and cashew flour even make it possible to have cashews in smoothies, spread on homemade gluten-free baked goods, or used in place of wheat and other refined flours in many different ways.

Here are several cashew recipes to get you started with using cashews at home:

• Make this homemade Cashew Milk Recipe on grain-free granola, in smoothies, etc.
• Try some Homemade Cashew Butter on gluten-free toast, in baked goods, etc.
• Cashew Chicken with Apricot Sauce Recipe — This is a gluten-free, high-protein meal that also supplies healthy fats.
• Pumpkin Cashew Soup Recipe — This recipe is full of healthy fats, vitamin A and vitamin C.
• Cashew Chicken Lettuce Wraps Recipe — This recipe is full of flavor, healthy fats and high in protein.

One way to increase the nutrient content of cashews and reduce the presence of antinutrients — which can block some of cashews’ minerals from being absorbed once eaten — is to soak raw cashews overnight in plain water. You can also sprout raw cashews that have been soaked to further increase their mineral availability.

Risks and Side Effects

Are there any disadvantages of cashew nuts? For some people, cashews and other tree nuts can potentially cause complications or allergic reactions.

Allergic reactions to nuts can sometimes even be life-threatening, although the majority of people with no known nut allergies experience no negative reactions to eating cashews. If you have a known nut allergy, carefully avoid cashews and other tree nuts until you’re tested for reactions to all types of nuts, since an allergy to one type usually means reactions can occur when eating other types, too.

Anyone who has an existing condition of kidney stones might also need to avoid cashews or carefully monitor nut consumption in general because cashews naturally contain gastric and intestinal soluble oxalates that can make kidney problems worse.

Final Thoughts

• Cashew nuts are actually seeds. They come from the cashew plant called Anacardium occidentale that produces the bitter-tasting cashew apple.
• Cashews nutrition data tells us that these “nuts” are a good source of nutrients like copper, magnesium, phosphorus, zinc and more. Cashews nutrition also provides healthy fats, protein, polysterols and some starch/fiber.
• Benefits of cashew nutrition include fighting heart disease, preventing gallstones, helping with weight loss, maintaining bone health, reducing risk for certain types of cancer, supporting cognitive function, fighting headaches and maintaining skin health.
• Both raw cashews and cooked/roasted cashews are available. Cashews actually contain a fair amount of starch, which is one reason they make a great thickening agency in “milks” or creamy sauces, especially when they’ve been soaked beforehand.

The post Cashews Nutrition: Helps Prevent Cancer, Diabetes & More appeared first on Dr. Axe.

Sesame seeds are truly one of the most ancient foods on Earth. In fact, sesame plants are the oldest known plant species to be grown primarily for their seeds and oils rather than for their leaves, fruits or vegetables.

Highly valued in Eastern, Mediterranean and African cultures, sesame seeds (Sesamum indicum) have been used for thousands of years to flavor foods, provide essential fats and enhance skin health. Sesame has one of the highest oil contents of any seed and boasts a rich, nutty flavor, which is why sesame oil, tahini and the seeds themselves are common ingredients in cuisines across the world.

Unfortunately, it appears more and more people have developed sesame allergies in recent years, leading to the U.S. Food and Drug Administration to label it the ninth major food allergen in the U.S. at the start of 2023. That, of course, doesn’t take away from the incredible health benefits of sesame seeds, but it does mean a good number of people should avoid them.

Ready to learn more about this delicious and nutritious ingredient? Keep reading for a full list of sesame seeds benefits and side effects, plus how you can add this super seed to your daily diet — and what it means if you have a sesame allergy.

What Are Sesame Seeds?

Although sesame seeds are a common ingredient added to everything from stir-fries to bagels, many people often wonder: Where do sesame seeds come from?

Sesame seeds are derived from a flowering sesame plant in the genus Sesamum. Sesame seed pods burst open when they reach full maturity, revealing the seeds of the sesame seed plant, which hold its valuable oils.

The seeds contain up to 60 percent oil and 20 percent protein, making them a high source of both essential fatty acids and amino acids.

The seeds contain about 50 percent to 60 percent of a fatty oil that is characterized by two beneficial members of the lignan family: sesamin and sesamolin. Sesame oil also contains two other phenolic compounds, sesamol and sesaminol, which are formed during the refining process.

Oil derived from sesame is rich in linoleic and oleic acids, the majority of which are gamma-tocopherol and other isomers of vitamin E. Some of the specific amino acids found in each serving include lysine, tryptophan and methionine.

There are believed to be thousands of different varieties of the sesame plant grown around the world today, most of which are wild and not harvested. Most wild species of the genus Sesamum are native to sub-Saharan Africa, but types including Sesame Indicum also originally stem from India.

Sesame seed is one of the oldest oilseed crops known to man, mentioned in ancient scriptures of Babylon and Assyria over 4,000 years ago and domesticated well over 3,000 years ago.

Remains of sesame recovered from archeological sites have been dated to 3500–3050 B.C. Some records show that sesame was traded in parts of Mesopotamia and the Indian sub-continent around 2000 B.C., while others show it was cultivated in Egypt during the Ptolemiac period. It’s believed that ancient Egyptians called it sesemt, and it was included in the list of medicinal drugs in the ancient scrolls of the Ebers Papyrus.

Sesame fruit is actually a “capsule” that is rectangular and two to eight centimeters long. The fruit naturally splits open and releases the seeds when it’s mature.

Sesame plants are highly tolerant to droughts, durable and grow where many other crops may fail, which is why they have been a staple plant for so many years in deserts and barren areas.

Related: What Are Nigella Seeds? Top 5 Benefits + How to Use

Health Benefits

Sesame seeds are often used in many forms of holistic medicine for centuries thanks to their medicinal and health-promoting properties.

On an Ayurvedic diet, sesame seeds have been used to increase stamina, enhance fertility, increase energy levels and help satisfy the stomach. Sesame oil is another common ingredient used in the practice of Ayurveda and is used topically for self-massages.

Sniffing or gargling with sesame oil is also thought to help clear out mucus and promote oral health.

According to Traditional Chinese Medicine, black sesame seeds can help tonify the blood, build the spirit, and improve kidney and liver health. They are also used to help naturally treat issues like constipation, dizziness, weakness and backaches.

Here is more on the benefits of sesame seeds.

1. Rich in Essential Nutrients

One of the biggest black sesame seeds benefits is their impressive nutrient profile. In fact, sesame seeds are a good source of protein and fiber, as well as key minerals like copper, manganese and calcium.

The iron found in sesame can help prevent iron deficiency tied to anemia and boost low energy levels. Although copper deficiency isn’t as common, sesame seeds provide a good dose of the copper needed per day to maintain nerve, bone and metabolic health.

Sesame also contains a good deal of calcium, although there is some controversy over how useful that calcium is. Like all nuts and seeds, sesame seeds contain some natural antinutrients that may block a percentage of the calcium from actually being absorbed and used within the body. Essentially, the calcium is bound to oxalic acid, making it less bioavailable and beneficial.

Hulling sesame seeds, which is a process that involves removing their outer skin, can help remove much of the oxalic acid but unfortunately also removes most of the calcium, fiber, potassium and iron. In some parts of the world, such as Japan, whole toasted sesame seeds are commonly eaten and considered an essential part of the diet because eating them unhulled, whole and toasted can help improve assimilation of calcium and other nutrients.

Cooking has been shown to remove most of the oxalates from other foods, although this process raises other concerns for damaging the delicate oils found within the seeds. There seems to be pros and cons of eating sesame seeds in different ways, so essentially choose the kind that you like best, and round it out with a healthy diet to fill in any nutritional gaps.

2. Help Lower Cholesterol Levels

Sesame seeds rank highest in cholesterol-lowering phytosterols of nearly all nuts, seeds, legumes and grains. Phytosterols are a type of phytonutrient or plant sterols structurally similar to cholesterol that act in the intestine to lower cholesterol absorption.

They help displace cholesterol within the intestinal tract, reducing the pool of available and absorbable cholesterol. Some research has shown that among 27 different nuts and seeds tested, sesame seeds, alongside wheat germ, come out on top as having the highest phytosterol content.

Sesame seeds are also rich in lignans, a type of polyphenol that can improve lipid profiles and normalize cholesterol levels. Lignans help naturally lower cholesterol in a few ways and can reduce cholesterol levels in both the blood and liver.

For this reason, researchers sometimes refer to sesame seed phytochemicals as “hypocholesterolemic agents” thanks to their potent cholesterol-lowering properties.

3. Can Reduce Blood Pressure

Sesame oil is considered a strong antihypertensive thanks to its ability to help naturally lower blood pressure levels. One 2006 study published in the Yale Journal of Biological Medicine investigated the effects of sesame oil on people with high blood pressure and found that it was effective at reducing both systolic and diastolic blood pressure.

Not only that, but researchers also found that supplementing with sesame oil for 45 days was able to decrease cell damage caused by lipid peroxidation while also increasing antioxidant status to promote better heart health in patients.

4. May Balance Hormone Levels

Research suggests that sesame seeds may be especially beneficial for post-menopausal women thanks to their ability to increase and regulate levels of sex hormones, improve antioxidant status, and help manage cholesterol levels to optimize health. Plus, sesamin, a type of sesame lignan, has been shown to be converted by intestinal microflora to enterolactone, a phytoestrogen compound with estrogen-like activity.

Additionally, because they’re high in essential fatty acids, protein and a wide range of important vitamins and minerals, sesame seeds can also be included as a staple ingredient in a pregnancy diet by maintaining healthy hormone levels and supplying the nutrients needed for a healthy mother and baby.

5. Fight Cancer Cell Growth

Much like flaxseeds, sesame seeds are a rich source of lignan precursors. These specific compounds are produced by the microflora in the colon and have been shown to have powerful cancer-fighting effects on several specific types of cancer.

A 2005 in vitro study conducted by the Department of Nutritional Sciences at the University of Toronto investigated the effects of giving 25 grams of unground whole flaxseeds and sesame seeds to healthy postmenopausal women over a four-week period. Urine test results showed an increase in mammalian lignans from the women receiving both whole flaxseeds and sesame seeds, suggesting that both are effectively converted by the bacterial flora in the colon, potentially helping protect against the growth and spread of colon cancer cells.

Similarly, a 2012 study published in the Journal of Nutrition also found that dietary lignans may act as a natural cancer treatment to reduce breast cancer risk by modifying tumor characteristics. In the study, lignan intakes were associated with a lower risk of estrogen receptor negative breast cancer.

After tracking total and specific lignan intake of 683 women with breast cancer and 611 healthy women without breast cancer, it was found that the women with the highest intake of lignans compared to the lowest intake had a 40 percent to 50 percent lower chance of developing breast cancer.

6. Boost Fat-Burning

Some studies suggest that certain compounds found in sesame seeds could help boost fat-burning and keep your waistline in check. In fact, a 2012 animal study out of Maryland actually found that giving rats a powder enriched with lignans helped reduce both body weight and fat accumulation.

Plus, sesame seeds are also high in fiber. Dietary fiber helps slow the emptying of the stomach to keep you feeling fuller for longer.

It can also keep blood sugar levels steady to prevent spikes and crashes that lead to increased hunger and cravings.

7. Enhance Nutrient Absorption

The lignans found in black sesame seeds can enhance the antioxidant activity of vitamin E, maximizing the health benefits and helping you get the most nutritional value possible from each serving. Sesame seeds also contain a good amount of essential fatty acids, which are needed for the absorption of fat-soluble vitamins, such as vitamins A, D, E and K.

For this reason, including a source of healthy fat like sesame seeds, sesame oil or sesame butter with a nutrient-dense meal can help you actually absorb and use the nutrients more efficiently.

Nutrition Facts

Take one look at the sesame seeds nutrition profile, and it’s easy to see why these tiny but powerful seeds are stellar for your health. Each serving of sesame seed nutrition squeezes in a good amount of essential nutrients, including high amounts of protein, copper, manganese and calcium.

Just one tablespoon (about nine grams) of dried, whole sesame seeds contains approximately:

• 51.6 calories
• 2.1 grams carbohydrates
• 1.6 gram protein
• 4.5 grams fat
• 1.1 grams dietary fiber
• 0.4 milligram copper (18 percent DV)
• 0.2 milligram manganese (11 percent DV)
• 87.8 milligrams calcium (9 percent DV)
• 31.6 milligrams magnesium (8 percent DV)
• 1.3 milligrams iron (7 percent DV)
• 56.6 milligrams phosphorus (6 percent DV)
• 0.7 milligram zinc (5 percent DV)
• 0.1 milligram thiamine (5 percent DV)
• 0.1 milligram vitamin B6 (4 percent DV)

In addition to the nutrients listed above, sesame seeds also contain a small amount of niacin, folate, riboflavin, selenium and potassium.

Sesame Seeds vs. Chia Seeds vs. Sunflower Seeds vs. Poppy Seeds

Sesame, chia, sunflower and poppy seeds are some of the most popular seeds on the market and are often added to everything from yogurt to trail mix and desserts. Sunflower seeds are often eaten as is for a delicious and salty snack, but sesame, chia and poppy seeds are more often used in recipes to add a bit of crunch and a burst of health benefits to dishes.

In terms of nutrition, all three are high in fiber and contain a wealth of vitamins and minerals that are essential to health. Gram for gram, sunflower seeds are the highest in calories but also contain the most protein.

Chia seeds are unrivaled in terms of fiber, with over four times as much fiber per gram than sunflower seeds and three times as much as sesame seeds. Meanwhile, poppy seeds pack in the highest amount of calcium and manganese, two important minerals that play a central role in bone health.

Sesame seeds, on the other hand, are packed with copper, a trace mineral that regulates tissue growth and repair and maintains metabolism.

For best results, try rotating between all four in your diet to take advantage of the multitude of health benefits that each has to offer.

Sesame Seeds vs. Sesame Oil vs. Tahini

Sesame seeds are commonly enjoyed in many different forms, including tahini and sesame seeds oil. Although each boasts a similar set of health benefits, there are some unique differences in the ways that they are produced and the nutrients that they contain.

Tahini, also sometimes called tahina, is a type of sesame seed paste that is made by grinding sesame seeds. Taking advantage of the tahini nutrition profile by adding a few servings to your diet is a tasty and convenient way to increase your intake of sesame seeds and enjoy the numerous nutrients contained in every bite.

Each serving is low in tahini calories but contains a hearty dose of fiber, iron, magnesium and heart-healthy fats.

Sesame seed oil, on the other hand, is made by extracting the healthy oils from the seed, typically by using an expeller press or extraction machine.

Commonly used as an ingredient in dips, curries and seasonings, many people wonder: Is sesame oil good for you?

Sesame oil nutrition is high in both polyunsaturated fats and monounsaturated fats, both of which are great when it comes to heart health. Because of the antioxidant content contained in each serving, sesame oil benefits skin health and helps soothe inflammation to promote better health.

How to Use (Recipes)

Sesame seeds come in a number of different sizes and colors, including white, golden brown, black, yellow and beige varieties. Black sesame seeds, which are found mostly in China and Southeast Asia, are often said to have the strongest flavor, but the white or beige-colored seeds are the most commonly found in many American and European grocery stores and restaurants.

In developed nations, sesame seed are usually sold with their seed coats removed. After harvesting, the seeds are generally cleaned and hulled.

An interesting fact is that even though a batch of sesame seeds with consistent appearance and color are perceived to be of better quality by consumers and can sell for a higher price, mixed colors are naturally harvested and then passed through an electronic color-sorting machine that rejects any that are discolored.

Any seeds that are rejected or not ripe when harvested are saved to be used for sesame oil production. Flour that remains after sesame oil extraction (called sesame meal) is about 35 percent to 50 percent protein and contains carbohydrates, which makes it one of the most preferred high-protein feeds for poultry and other livestock.

Making or buying sesame seed butter, also known as tahini, is another great option for how to eat sesame seeds. Tahini is a good alternative to peanut butter or other nut butters, especially if you have an intolerance to nuts.

Tahini is usually made from whole, toasted sesame seeds and therefore is a more refined product than using plain, whole and unground sesame seeds, although it’s still delicious and beneficial. Tahini is a staple ingredient in many Mediterranean and Middle Eastern dishes, including hummus and baba ganoush. It’s also used in a range of Asian appetizers and meals, including roasted eggplant as well as some curries and dressings.

When using whole sesame seeds at home, you can greatly enhance their natural nutty flavor by toasting sesame seeds in a dry skillet over low to medium heat until they’re golden brown and fragrant. There are plenty of online instructions for how to toast sesame seeds, but the process is very simple and takes just a few minutes from start to finish.

Watch them carefully to make sure they don’t burn, turn black or give off a bad smell, which can mean that they’ve turned rancid.

There are a wide range of sesame seed recipes out there, from how to toast sesame seeds to how to bring their unique flavor to stir-fries, dips, desserts and appetizers — even falafel.

Need a little inspiration? Here are some simple recipe ideas to get you started:

• Almond, Coconut and Sesame Seed Granola
• Homemade Tahini
• Stir-Fry Zucchini Noodles
• Egg Tahini Salad
• Roasted Green Beans with Sesame and Garlic

Risks and Side Effects

Like other nuts and foods, sesame can trigger allergic reactions in some people, and research shows that the prevalence of sesame allergy cases are on the rise, possibly due to cross-contamination with other nuts or seeds and due to manufacturing processes.

The prevalence has risen so much that the FDA actually added sesame to its list of major allergens, which doesn’t happen often. As such, sesame now must be listed as an allergen on food labels.

People who have a difficult time digesting nuts and seeds, including almonds, flaxseeds and chia seeds, might want to use caution when eating sesame seeds.

Sesame seeds also contain oxalates as mentioned earlier, and most of the calcium found in the seed hull comes in the form of calcium oxalate. Most tahini found in grocery stores is often made with seed kernels that remain after the hull has been removed. These products are generally safe in moderate amounts on an oxalate-restricted diet, but keep in mind that intact seed hulls might have more oxalates, which can aggravate some conditions like kidney stones and gout.

Product labels don’t always indicate whether the hulls have been removed or not, so you can judge by the color and taste. Tahini made from whole, non-hulled seeds is darker and more bitter-tasting than the heavier oxalate types made with hulled sesame kernels.

Additionally, anyone with Wilson’s disease, which is a genetic disorder that causes copper to accumulate in the liver, should avoid large amounts of sesame seeds due to their copper content.

Final Thoughts

• Sesame seeds are derived from the sesame plant, which produces small pods that burst open upon reaching maturity to reveal the nutritious seed.
• Each serving of sesame seeds packs in a good amount of fiber, protein, copper, manganese and calcium, along with a range of other important vitamins and minerals.
• Some of the potential sesame seeds health benefits include better nutrient absorption, increased fat-burning, improved hormone levels, lower blood pressure and cholesterol, and decreased cancer cell growth.
• Sesame seeds can be consumed as is or made into tahini or sesame oil as a nutritious and delicious dietary addition.
• Try adding sesame seeds to stir-fries, dips, dressings and salads to bring the benefits of this super seed into your diet.
• However, be extremely careful with consuming sesame. The FDA added it to its list of major allergens in 2023, as sesame allergies are on the rise.

The post Sesame Seeds: The Ancient Seeds that Help Lower Blood Pressure, Cholesterol & More appeared first on Dr. Axe.

As the temperature starts to plummet and the snowflakes start falling, there’s nothing more comforting than picking up a tantalizing roasted chestnut treat from the local street vendor.

If you’re like most, you’re probably pretty familiar with this traditional holiday staple. From Christmas and Thanksgiving dinners to holiday songs, chestnuts — roasted chestnuts, in particular — are an integral part of the winter season.

Did you know that these delicious nuts can actually be pretty good for you too?

Slightly sweet with just the right amount of crunch, chestnuts are versatile, delicious, nutrient-dense foods.

Chestnuts, or Castanea, are a group of approximately eight or nine trees and shrubs that belong to the same family as oak and beech trees. These chestnut trees produce an edible nut, commonly referred to as the chestnut, which is consumed around the world.

Interestingly enough, the chestnut is considered both a nut and a fruit. This is because fruits are technically defined as the product of a flowering plant, and most nuts fall into this category.

They have a mildly sweet taste and make a good addition to a variety of dishes. Raw chestnuts have a very hard, crunchy texture that gets softer after being cooked or roasted.

The main types of chestnuts include:

• American chestnut
• sweet chestnut (also called Spanish chestnut)
• Chinese chestnut
• Japanese/Korean chestnut

Keep in mind that these types of chestnut are not related to the water chestnuts, which are not technically nuts, but are actually a type of aquatic vegetable used in many Asian cuisines. Similarly, the horse chestnut is also part of another family of plants unrelated to chestnuts, and although its extract is used as a natural remedy, it’s actually considered to be toxic.

From improving digestion to strengthening your bones and helping maintain healthy blood sugar levels, the benefits of chestnuts are vast, and there are plenty of reasons to roast them by the open fire all year round.

Benefits of Chestnuts

1. Improve Digestion

Some research has shown that chestnuts could help promote better digestion in a few different ways.

A test-tube study in the journal Food Microbiology found that chestnut extract had a protective effect on the strain of probiotics found in your gastrointestinal tract. Probiotics are a type of beneficial bacteria that keep your gut healthy and help improve digestion.

Additionally, chestnuts are high in fiber. Dietary fiber resists digestion as it passes through the gastrointestinal tract, which aids in the movement of foods through your digestive tract.

Fiber can also alleviate constipation, promote satiety, stabilize blood sugar and help nourish the beneficial bacteria found in your gut.

2. Contain Antioxidants

In addition to being a good source of vitamins and minerals, chestnuts also boast a good amount of antioxidants, including tannins, alkaloids, lutein, ellagic acid and gallic acid.

A 2010 study conducted by the Department of Biotechnology at Chosun University in Korea demonstrated that chestnut flower extract exhibited potent antioxidant properties and even helped protect against damage from melanoma.

Antioxidants are substances that help neutralize harmful free radicals, which are compounds that can build up and cause damage to cells as well as chronic disease. Studies indicate that these beneficial substances are associated with an impressive set of health benefits, from preventing cancer to fighting heart disease.

There’s also research suggesting that some antioxidants found in chestnuts, such as ellagic acid, may reduce the risk of diabetes by controlling blood sugar levels and enhancing insulin balance.

Antioxidants are found in a wide array of whole foods and are especially high in fruits and vegetables. Filling your plate with antioxidant-rich foods, like chestnuts, may be especially beneficial in reducing the risk of disease.

3. Protect Your Heart

Interestingly enough, certain types of chestnuts have actually been shown to have a protective effect on your heart. This is partially because chestnuts contain antioxidants, which can reduce inflammation and improve heart health.

Chestnuts also contain potassium, an important mineral that could decrease some of the risk factors associated with heart disease. One review found that increased potassium intake could effectively lower blood pressure and even slash the risk of stroke by 24 percent.

If you suffer from heart problems, including a serving of chestnuts in your diet may be able to help reduce some of the risk factors of heart disease and keep your heart healthy.

4. Promote Regularity

When you eat fiber, it moves through your body undigested. This can help add bulk to stool and ease its passage through the body to fight off constipation.

One analysis published in the World Journal of Gastroenterology in 2012 looked at five studies measuring the effects of dietary fiber. Researchers found that increasing fiber intake was associated with an increase in stool frequency.

Chestnuts, in combination with other high-fiber foods — such as fruits, vegetables and legumes — can be an excellent dietary addition to help prevent constipation and promote regularity.

5. Boost Bone Health

Just 10 kernels of chestnuts manage to cram in 50 percent of the manganese you need for the entire day. This is an incredibly important mineral that is necessary for normal cell function.

Some studies have also shown that manganese could play a central role in bone health as well and may provide protection from certain diseases.

Research indicates that approximately 43 percent of manganese is stored in the bones. Taking the nutrient in combination with other bone-building minerals may help prevent bone loss, especially in older women.

In a 2004 study, a capsule containing manganese along with vitamin D, calcium, magnesium, zinc and boron was found to increase bone density in 334 women with weak bones.

Including a serving of chestnuts in your diet, along with other bone-enhancing nutrients, could help keep your bones strong and ward off osteoporosis.

6. Improve Brain Function

Chestnuts are plentiful in several B vitamins, including thiamine, vitamin B6, riboflavin and folate. These vitamins are essential to keeping your brain healthy and protecting against disease.

Deficiencies in any of these B vitamins can cause problems with cognition. Thiamine deficiency, for example, can lead to delirium while a folate deficiency can impair brain development in children, research shows.

A 2016 study supplemented elderly participants with folic acid for one year and found that it helped improve cognitive performance while also reducing levels of certain markers of inflammation. Another study in Nutrition Journal showed that increased B vitamin intake was positively associated with cognitive function in elderly participants with mild cognitive impairment and Alzheimer’s disease.

To make sure you’re meeting your B vitamin needs and help optimize brain health, eat plenty of protein-rich foods, and consider adding a serving or two of chestnuts each day.

Chestnut Nutrition Facts

Chestnuts pack in a hearty serving of fiber, along with high levels of several micronutrients, such as vitamin C, vitamin B6 and thiamine. They are also a good source of protein and have impressive nutrition levels compared to other nuts.

Ten kernels (about 84 grams) of roasted chestnuts contain approximately:

• 206 calories
• 44.5 grams carbohydrates
• 2.7 grams protein
• 1.8 grams fat
• 4.3 grams fiber
• 1 milligram manganese (50 percent DV)
• 21.8 milligrams vitamin C (36 percent DV)
• 0.4 milligram vitamin B6 (21 percent DV)
• 0.4 milligram copper (21 percent DV)
• 58.8 micrograms folate (15 percent DV)
• 0.2 milligram thiamine (14 percent DV)
• 497 milligrams potassium (14 percent DV)
• 0.1 milligram riboflavin (9 percent DV)
• 89.9 milligrams phosphorus (9 percent DV)
• 6.6 micrograms vitamin K (8 percent DV)
• 27.7 milligrams magnesium (7 percent DV)
• 1.1 milligrams niacin (6 percent DV)
• 0.5 milligram pantothenic acid (5 percent DV)
• 0.8 milligram iron (4 percent DV)
• 0.5 milligram zinc (3 percent DV)

How do the health benefits of chestnuts and nutrient levels compare to other nuts? Chestnuts are a starchy type of nut, which sets them apart from other nuts that have a higher content of oil and fat.

Walnuts, for example, are especially rich in healthy omega-3 fatty acids. Similar to chestnuts, they are also high in manganese and copper but with lower amounts of potassium, vitamin C and vitamin B6.

Meanwhile, almonds are loaded with vitamin E and protein and contain a good amount of magnesium and riboflavin.

Other types of nuts aren’t as nutrient-dense, like peanuts, which are high in omega-6 fatty acids but low in most other micronutrients.

How to Eat

Roasted chestnuts are one of the most popular chestnut varieties and a sweet and flavorful way to add these delicious nuts to your diet.

Here is an easy way that you can enjoy your favorite street vendor snack and start chestnut roasting from the comfort of your own kitchen:

1. Start with fresh chestnuts, and use a small knife to cut an “X” into each. This allows the steam to escape and prevents the chestnuts from bursting in the oven.
2. Layer the chestnuts in a single layer on a baking sheet, and roast for 20–30 minutes at 425 degrees Fahrenheit. You’ll know the chestnuts are cooked when the shells crack open and they have turned a golden brown color.
3. Remove from the oven, and allow to cool for a few minutes. Peel while they are still warm, and enjoy!

If you’re looking for a few other interesting ways to enjoy this sweet snack, you can also try adding cooked chestnuts to desserts, stews and casseroles for a bit of extra crunch and flavor.

Chestnut flour, made from ground chestnuts, is a gluten-free flour that can be used to make breads, pancakes and baked goods.

Remember that chestnuts need to be cooked before they can be eaten. Not only does this help remove the shell of the chestnut, but it also lowers the tannic acid content.

Research shows that tannic acid is a plant compound that has been linked to numerous adverse effects on health and should be avoided.

For more ideas of how to eat chestnuts, here are a few chestnut recipes that you can give a try:

• Italian Lentil and Chestnut Stew
• Mushroom, Chestnut & Ale Pie
• Maple Chestnut Pudding Chômeurs

Risks and Side Effects

Allergies to chestnuts are not as common as other types of nuts, like peanuts, but can cause severe symptoms. If you have a tree nut allergy, you should avoid chestnuts.

An allergy to chestnuts can cause symptoms like itching, swelling, wheezing and redness. If you experience any of these symptoms after eating chestnuts, you should discontinue use and consult with your doctor immediately.

Additionally, while chestnuts are an excellent source of many important nutrients, they are also high in carbohydrates. In fact, just 10 kernels provide nearly 45 grams of carbohydrates.

If you have diabetes or high blood sugar, you should be especially mindful about including chestnuts in your diet. Chestnuts are considered a complex carbohydrate, meaning they are digested slower than other types of carbohydrates, and can absolutely fit into a healthy diet.

Still, it’s best to keep intake in moderation and pair them with other low-carb options to prevent increases in blood sugar.

Conclusion

• Chestnuts should be more than just a favorite treat when Christmas rolls around. These flavorful nuts squeeze tons of fiber, vitamins and minerals into each serving, making them an ideal snack all year round.
• In addition to their stellar nutrient profile, chestnuts have also been associated with a handful of health benefits. From keeping your bones strong and fighting free radicals to supporting digestive health and protecting your heart from damage and disease, chestnuts can make a major impact on your overall well-being.
• Best of all, chestnuts are extremely versatile and easy to use. Roast them up for a sweet snack, or use them to give your next hot bowl of soup an easy upgrade. Not only are these nuts rich in flavor, but they’re also rich in nutrition and can be a healthy addition to your plate.

The post Chestnut Benefits for the Brain, Bones, Heart & More appeared first on Dr. Axe.

What’s the best way to eat chia seeds? There are actually many ways! You can eat chia seeds whole, soaked or ground. Chia seeds taste somewhat nutty with a mild flavor overall and can easily be added whole to most dishes as a garnish. They can also be soaked to create all kinds of delicious recipes such as chia pudding, which is so tasty it’s hard to believe it’s healthy too.

These tiny yet mighty super seeds are loaded with anti-inflammatory omega-3 fatty acids and other nutrients that add a major boost to your diet. How much chia seeds should you eat a day? To take advantage of the unique health benefits of chia seeds, start slow with one ounce — or about two tablespoons — per day and increase your intake slowly to assess your tolerance.

Are you ready to find out how you can incorporate this powerful ingredient into your diet starting today, including how to eat chia seeds for weight loss? You have several options to choose from:

1. Whole

Do you need to soak chia seeds before eating? Can you eat chia seeds dry? You can eat them whole and dry. Unlike flax seeds, you don’t have to grind chia seeds to add tons of nutrients to your diet. You can eat them whole and still get a punch of extra energy and nutrients.

If you’re wondering how to eat chia seeds raw, you can just eat a spoonful straight, but beware that they do tend to stick in your teeth. It’s also important to note that if you do choose to eat chia seeds whole, they can absorb water from your body during digestion, so be sure to drink plenty of water throughout the day to keep your body hydrated.

You can also add whole chia seeds to yogurt, oatmeal, smoothies and shakes as well as granola mixes, waffles and muffins. Whole chia seeds also make a great addition to a healthy dessert recipe to amp up the nutritional value of your final product. Making homemade bread? Try throwing in some whole chia seeds!

2. Soaked

There seems to be much debate as to whether you need to soak chia seeds before eating. Can you eat chia seeds without soaking them first? Yes, as it won’t hurt to eat them straight, but if you soak them, then you “sprout” them, which releases the enzyme inhibitors that are used to protect the seed.

Not only does this make them much easier to digest, but it also helps increase the amount of nutrients your body is able to absorb (same story with grinding chia seeds). To get the most nutrients out of your food and to maximize the potential benefits of chia seeds, try soaking them before adding them to a recipe or smoothie. Either way, though, they’re still an excellent source of nutrition.

How to Soak Chia Seeds in Water

To soak chia seeds, simply mix them in a 1:10 ratio of chia to water and let them sit for between 30 minutes to two hours. This equates to about one and a half tablespoons of chia seeds in one cup of water, and although it doesn’t have to be exact, you do want it to gel all the way and not be too watery. Soaked chia seeds can typically last for up to five days refrigerated.

How to Eat Chia Seeds with Water

Since chia seeds can hold up to 12 times their weight in water, soaking your chia seeds in water is a great way to prevent dehydration. You can combine chia seeds with water to make a natural energy drink. You can also mix chia seeds with water to create a vegan-friendly egg substitute for your baked goods and recipes.

Combining chia seeds with water and fruit is also an effective and healthy way to create a homemade jam!

How to Eat Chia Seeds with Milk

Many chia seed recipes give you some great ideas for how to eat chia seeds with milk. For example, you can combine chia seeds with whatever milk you prefer, such as goat milk or coconut milk, to create a delicious chia seed pudding.

There are many variations on chia seed pudding using various milks and other nutrient-rich as well as tasty ingredients such as fresh fruit and vanilla extract. Combing chia seeds with a healthy milk results in such a satisfying and decadent final product that it’s hard to believe you’re eating something that is so good for you.

3. Ground

Another option is to grind chia seeds in a coffee grinder or blender to break down the hard outer shells before eating them. Again, this helps your body absorb more of the nutrients, including the protein.

When pulverized, ground chia seeds can be used as a flour in most gluten-free recipes like pancakes, muffins, breads and even pastas. After grinding omega-3-rich seeds, it’s best to store them in a sealed, glass container in your refrigerator or freezer.

Final Thoughts

• Chia seed nutrition includes protein, fiber, omega-3 fatty acids and important minerals like manganese, calcium and phosphorus.
• When it comes to how much chia seeds to eat a day, about two tablespoons is a good place to start.
• Regardless of whether you opt to enjoy these super seeds whole, ground, soaked or raw, there are so many delicious chia seed recipes to choose from, and it’s also easy to add chia seeds to granola, yogurt, oatmeal and smoothies.
• Soaking chia seeds in water or some type of milk (such as coconut) creates a gel-like final product that is delicious, rich and satisfying.
• Chia seeds are an awesome superfood addition to a healthy diet and may help with weight loss efforts.

The post How to Eat Chia Seeds: Whole, Ground, Soaked or Raw? appeared first on Dr. Axe.

Your skin needs it. Your heart needs it. Even your colon needs it! Almond oil takes the mighty, nutrition-rich almonds and transforms it into a powerful oil with incredible benefits.

Though there are two main kinds of almonds that create almond oil, the one used for most homeopathic and cosmetic purposes is sweet almond oil. Don’t let the name fool you, though: Sweet almond oil is a dynamic substance that’s anything but sweet. In fact, it helps address bad cholesterol, cardiovascular disease, dry skin, damaged hair and more.

What Is Almond Oil?

The almond, or Prunus dulcis (also known as Amygdalus communis L.), originated in southwest Asia and the Middle East, as far as the Indus River in Pakistan. Prunus dulcis and its synonyms officially refer to the tree from which the edible almond seeds are cultivated.

Although commonly grouped with other tree nuts like nutritious cashews, what you know as an almond is actually a “drupe,” a fruit with an outer hull encasing a shell with the seed inside.

Almond domestication started when, centuries ago, farmers began to identify and pick the sweet type of almond. Bitter almonds are occasionally used in oil form, but it’s widely understood that bitter almond is toxic in even some small doses as it contains cyanide. In the U.S., all commercially grown and distributed almonds are sweet almonds.

Interestingly, there are some uses of bitter almond oil that may be undertaken with a doctor’s supervision. When the cyanide has been extracted from bitter almond oil, it has antiviral, antibacterial, anti-itch, antifungal and antispasmodic properties.

As with most foods, almonds have varieties within their general categories. While the typical sweet almond varieties available in the U.S. are grown in California, popularity is growing for Marcona almonds, a special product harvested exclusively in Spain. For cooking purposes, Marcona almonds are even sweeter than standard almonds, plumper and have a “wet” texture. When oil is extracted, the different varieties of sweet almond oil can be subtly noticed, but all sweet almonds have basically the same nutritional value.

Related: Walnut Oil Benefits for the Heart, Skin, Gut & More

Nutrition Facts

• One hundred grams of almond oil contains 60 international units of vitamin E, 200 percent of the daily recommended amount.
• Other than a small amount of vitamin K, other vitamins and minerals are found in only negligible amounts in almond oil.
• Generally, its benefits are found in incredibly dense amounts of unsaturated fat.

Health Benefits

1. Regulates Cholesterol

One of the most widely known benefits of almond oil is its ability to regulate cholesterol. Regular consumption of almond oil raises HDL cholesterol (known as “good” cholesterol), lowers LDL (“bad” cholesterol) and generally lowers overall cholesterol levels naturally.

Between the high unsaturated fat content (which is already really good for your cholesterol levels) and vitamin E, almond oil allows oxygen and nutrients to flow freely through your blood, meaning that your heart will thank you for gifting it with almond oil.

2. Reduces Risk of Heart Disease

Not only can you expect better cholesterol levels with almond oil as a regular part of your diet, but you can also look forward to a decreased risk of cardiovascular disease, according to a 2014 study published in the Journal of Research in Medical Sciences.

Heart disease, like high cholesterol and many other conditions, is often caused by chronic inflammation. Real foods with antioxidative and anti-inflammatory properties like almond oil, therefore, generally reduce your risk for many common health conditions.

3. Keeps Your Colon and Rectum Healthy

Almond oil is extremely effective in helping keep you healthy in the colon and rectum regions. For example, studies indicate that consuming almonds reduces your risk of colon cancer. Almond oil injection is also the first method of treatment to cure rectal prolapse in children.

In another study, patients with idiopathic pruritus ani (an unexplained itching of the anal region that can’t be cured by medication) were given almond oil injections. Almost 93 percent of participants were permanently healed after the first treatment, and the additional patients that went through a brief remission and then had the condition recur were cured after their second treatments.

Almond oil can also be used as a natural laxative. To ingest almond oil, simply drink two to four tablespoons of it, preferably from a warm tablespoon, as it absorbs more quickly into your system if its temperature is closer to your natural body temperature. You may also mix it into a protein drink or drizzle it on salads, veggies or potatoes. You can even cook with it. It smokes at 430 degrees Fahrenheit, so it’s safe to use in stir-fries, to make French fries or to cook in general.

4. Treats Earaches

Earaches are a common problem, especially among children, and the causes vary. There are many homeopathic options for relieving ear pain and treating ear infections. One such natural ear infection remedy is sweet almond oil, known for its quick relief of ear pain.

It’s used to soften ear wax and relieve blockage in the ventilation tubes within the ear. In fact, sweet almond oil, unlike many other earwax softeners, has been proven to be safe for the ear, even if there are microscopic cuts inside (as many other earwax softeners tend to cause infection if exposed to microscopic abrasions within the ear).

Simply warm a tablespoon in hot water, put two to three drops of almond oil in the spoon and drop it into the affected ear, allowing the warm oil to go down the ear canal.

Beauty Benefits for Skin & Hair

1. Benefits sensitive skin, even baby skin

One of the most well-known benefits of almond oil is its ability to keep your skin looking great. As a mild, hypoallergenic oil, it’s safe for sensitive skin, including baby skin. Absorption is best when the oil is warmed to body temperature before application.

Almond oil has a light texture and easily absorbs into skin. It can be used to gently dislodge debris from deep within skin pores and follicles, and also may help prevent future acne because of its vitamin A content. You can even create a natural facial scrub using fine sugar mixed with sweet almond oil, safe for even those with sensitive skin.

For dark circles under your eyes, apply a few warm drops beneath your bottom eyelid before bed. Applied all over the face, almond oil can also delay general signs of aging as it renews the cells of your facial skin.

Another popular way to use sweet almond oil is to dilute essential oils from their purest form to make them safer for direct skin application. When used this way, almond oil is considered a carrier oil, carrying the essential oil onto the skin. It makes a good carrier because of its mild smell and doesn’t easily evaporate.

While almond oil is light enough to use directly on the skin, it’s not generally recommended as an overall facial moisturizer because it can cause unwanted oiliness on the face.

2. Protects skins against UV damage

Probably due in large part to its antioxidative properties, sweet almond oil is known for protecting skin against UV radiation damage and keeping skin soft and supple. A 2007 study found it to both prevent initial UV damage and slow down the effects of UV damage after it happened.

3. Alleviates psoriasis and eczema

Its uses in treating dry skin conditions, such as psoriasis and eczema, were taught as part of ancient Chinese, Ayurvedic and Greco-Persian schools of medicine.

Research indicates that a hand cream with sweet almond oil helped relieve hand dermatitis, including burning, stinging, red and itchy skin. A separate study also showed that almond oil is a safe remedy, helping to relieve the inflammation, itchiness and redness of psoriasis or eczema.

4. Assist with wound healing

Injury or surgery can often cause scarring on the skin, and both Ayurvedic and Traditional Chinese Medicine practitioners will use almond oil to help reduce the appearance of scars as well as soothe the skin.

5. Reducing the appearance of stretch marks

Research indicates that almond oil can help prevent stretch marks in pregnant people and even reduce the itching that occurs as the skin heals. Each day, participants simply applied almond oil directly to the skin each day.

For your own DIY stretch mark remedy, massage almond oil on the stretch mark region each day, such as after a shower (when the skin is warm and ready to absorb the almond oil).

6. Use as a beauty agent

Other skin and beauty ideas for almond oil are to use it as a makeup remover, to treat chapped lips and to reduce undesired layers of tan.

7. Use for improved hair, including for eliminating dandruff and frizz

Almond oil can help improve your hair’s appearance and health regardless of your hair type. Its hypoallergenic, anti-inflammatory properties help repair existing damage to the hair while its saturated fat adds moisture and elasticity.

Here are some almond oil uses for the hair:

• Work it through your hair as a substitute for leave-in conditioner; alternatively, you can add it to your DIY shampoo to add shine to your hair.
• For a dandruff remedy, rub into the scalp to help an irritated scalp.
• For frizzy hair, add a little bit to your hair ends and rub to both hydrate and de-frizz.

Precautions

While sweet almond oil is generally safe, there are a few cautions to consider when introducing it into your diet and lifestyle. First off, anyone with a nut allergy should avoid consuming almond oil or other almond products. A research study from Texas Tech University also suggests a negative interaction between almond oil and alcohol. (21) If you have pancreatitis, you may also want to avoid consuming almond products.

As mentioned above, the brother to sweet almond oil, bitter almond oil, should never be used without direct supervision and direction of a doctor. And don’t forget to consult your primary care physician before using almond oil to treat or prevent disease, especially if you are on medication, as it has the potential to interact with certain medicines, such as cholesterol-lowering or diabetes treatments.

The post Almond Oil Benefits for Dry Skin, Eczema, Stretch Marks & More appeared first on Dr. Axe.

You’ve probably been eating it since you were a kid. It’s a staple in most American kitchen pantries, but many people wonder: Is peanut butter bad for you?

This is actually a common question, and there are some misconceptions when it comes to peanut butter nutrition facts. The answer is…yes and no. It depends on the quality, how much you consume and what you eat it with.

Sometimes peanut butter can be a metabolism death food, but then again, it’s a popular ingredient in several healthy snack ideas. To cut through the confusion, let’s take a look at the potential benefits of peanut butter, along with the drawbacks.

Then you’ll be able to add peanut butter to your diet in a healthy, yet enjoyable way.

Peanut Butter Nutrition Facts

Peanut butter is a good source of protein and micronutrients, including magnesium, phosphorus, zinc and B vitamins. On the flip side, it’s relatively high in calories, has some saturated fat, contains some sugar and products with added salt have a good amount of sodium.

Two tablespoons (about 32 grams) of smooth style peanut butter with salt contains roughly the following:

• 188 calories
• 6.4 grams carbohydrates
• 8 grams protein
• 16 grams fat
• 1.9 grams fiber
• 0.5 milligrams manganese (23 percent DV)
• 4.3 milligrams niacin (21 percent DV)
• 2.9 milligrams vitamin E (14 percent DV)
• 49 milligrams magnesium (12 percent DV)
• 115 milligrams phosphorus (11 percent DV)
• 0.2 milligrams vitamin B6 (9 percent DV)
• 0.2 milligrams copper (8 percent DV)
• 208 milligrams potassium (6 percent DV)
• 0.9 milligrams zinc (6 percent DV)
• 23 micrograms folate (6 percent DV)
• 147 milligrams sodium (6 percent DV)
• 0.3 milligrams pantothenic acid (3 percent DV)
• 1.8 micrograms selenium (3 percent DV)
• 0.6 milligrams iron (3 percent DV)

Is Peanut Butter Good For You?

There are some potential health benefits of peanut butter, especially if you eat a high-quality product without added ingredients, like sugar, salt or preservatives.

1. Improves Satiety

Because it provides protein, fat and fiber, peanuts and other nuts help improve satiety, so you may feel satisfied for a longer period of time after eating a meal or snack with peanut butter. When consumed in moderation, peanut butter may support weight loss and maintenance.

A review published in the Journal of Nutrition found that when nuts were included in adult diets, it improved weight loss. Researchers concluded that when consumed in moderation, nuts enhance palatability and nutrient quality without posing a threat to weight gain.

2. Rich in Micronutrients

Peanut butter provides a range of micronutrients that offer a range of health benefits. It’s a good source of:

• manganese
• magnesium
• phosphorus
• niacin
• vitamin B6
• zinc
• folate
• vitamin E

These vitamins and minerals support cardiovascular health, reduce inflammation, promote bone health and support healthy cognitive function.

Magnesium, for example, helps support healthy blood pressure, ease or prevent migraines, relieve PMS symptoms, and normalize blood sugar levels.

In addition, research indicates that niacin, or vitamin B3, helps prevent conditions like high LDL cholesterol, arthritis and diabetes.

3. Good Source of Protein

Research shows that when you’re bodybuilding or engage in regular exercise, getting high-protein ingredients into your meals every day is important. Nut butters are some of the best plant-based foods for a quick boost of protein before or after a workout.

Peanut butter nutrition is also a source of calories, or energy, that is used by the body to power you through an intense session.

In addition to their health benefits for exercise and muscle recovery, plant-based proteins help protect us against heart conditions, reduce inflammation, aid weight loss and promote longevity.

4. Helps With Blood Sugar Management

A 2021 study published in the Journal of Nutritional Science found that among overweight prediabetic adults, a nut-based snack product is a healthier alternative to a cereal-based product with the same calorie count.

The nut-based product causes a lower glycemic response, even in high-risk, overweight and prediabetic adults, according to the study.

Why Some Is Unhealthy

While there are some health benefits of eating peanut butter in moderation, there are some downsides to keep in mind before you get that spoon ready. Here’s a breakdown of the potential drawbacks:

1. Too Much Omega-6 Fat

For starters, most Americans get way too many omega-6 fats in their day-to-day diets and not enough omega-3 fatty acids. Remember, omega-3 fats help reduce inflammation, whereas too many omega-6 fats cause inflammation.

Peanut butter is high in omega-6 fats and low on omega-3 fats, so that can cause an imbalanced ratio, especially if its consumed in excess.

A 2002 study conducted by the Center for Genetics, Nutrition and Health concluded that “Western diets are deficient in omega-3 fatty acids, and have excessive amounts of omega-6 fatty acids compared with the diet on which human beings evolved and their genetic patterns were established.”

The ratio is often as high as 20:1 omega-6 fats vs. omega-3 fats, which is astounding considering an ideal healthy ratio is close to 2:1. According to the study:

Excessive amounts of omega-6 polyunsaturated fatty acids (PUFA) and a very high omega-6/omega-3 ratio, as is found in today’s Western diets, promote the pathogenesis of many diseases, including cardiovascular disease, cancer, and inflammatory and autoimmune diseases, whereas increased levels of omega-3 PUFA (a low omega-6/omega-3 ratio) exert suppressive effects.

In addition, too many omega-6 fats can contribute to:

• asthma
• type 2 diabetes
• obesity
• irritable bowel syndrome
• metabolic syndrome
• macular degeneration
• and more

2. Peanuts Often Contain Mold and Cause Allergies

The second issue is that most peanuts are grown on the ground. They get very moist, and a lot of them contain mycotoxins or mold — and mold also leads to other health issues.

Mold presence is one factor that causes food allergies or inflammatory immune reactions from these types of foods.

3. It’s High in Calories and Fat

Peanut butter spread on an apple or sprouted bread is considered a healthy snack choice but only when you stick to smaller amounts and use a high-quality brand. Remember that two tablespoons has over 180 calories, so a quick snack can turn into a high-calorie moment without you even realizing it.

How to Consume It Healthily

To consume peanut butter for its health benefits, here are some tips:

1. Buy Organic

First, when you buy peanuts, make sure you buy a certified organic brand and, ideally, a type of a peanut called Valencia or Jungle. These are typically not grown in the moisture of the ground. They’re usually grown in bushes off the ground or higher up, and that eliminates the issue with mold.

In addition, Valencia nuts contain monounsaturated fats that lower triglycerides, and they have all nine essential amino acids and the antioxidant resveratrol. Resveratrol is a powerful antioxidant that fights free radical damage produced during everyday bodily functions, such as eating and exercise.

2. Consume with Omega-3 Foods

The second thing that can actually make peanut butter healthy is to consume it with omega-3 fats. You can add in a little bit of beneficial flaxseed oil or take an omega-3 fish oil supplement when you eat peanut butter. This will help you to maintain a healthy omega-6 to omega-3 ratio in your diet.

3. Enjoy in Moderation

Because of its calorie and saturated fat content, enjoying peanut butter in moderation is best. It’s a useful ingredient for family snacks and meals, as long as you don’t overdo it.

Stick to one tablespoon or less per serving.

Related: Is Peanut Oil Good or Bad for Health? Separating Fact vs. Fiction

Risks and Side Effects

If you don’t have a peanut allergy, then eating peanut butter sparingly is considered safe and even healthy.

If you experience any allergy or sensitivity symptoms, like itchiness, hives, congestion, nausea or a tingling sensation, then stop eating peanut butter immediately. Be sure to rule out an allergy before eating it again.

Related: How to Balance Omega 3 6 9 Fatty Acids

Conclusion

• Peanut butter supports and boosts metabolism and fat loss if you consume it in moderation and as part of a proper diet. Because it’s a high-protein snack that provides a range of micronutrients, it’s healthy when consumed properly.
• If you eat peanut butter, buy from a high-quality, organic brand, and make sure you get plenty of omega-3 fats in your diet as well.
• Peanut butter can support weight loss and heart health, improve satiety and muscle recovery, and promote overall health.

The post Peanut Butter Nutrition Facts: Is It Good or Bad for You? appeared first on Dr. Axe.

The avocado continues to be all the rage with every type of avocado toast you can imagine found at nearby cafes. Additionally, avocado benefits come from its healthy fat — something keto diet fans crave — but what about the avocado seed?

Before you toss that seed, you may want to tune in to what it can do for you. For instance, it provides amazing antioxidants and potential health benefits.

Keep in mind, however, the safety of consuming the avocado’s pit is still up in air, with most studies involving animals and not humans. Read on to see what potential health benefits come from the seed’s extracts.

What Is an Avocado Seed?

An avocado seed is within the large, hard shell beneath the flesh of the fruit. Most people simply eat around it, but are avocado seeds edible?

There’s mixed recommendations on this. The California Avocado Commission specifically states that there is not enough data to know just how good the avocado seed is for you. Basically, it recommends avoiding it for now and suggests that sticking with the amazing nutrition found in the avocado flesh is a far better choice.

On the other hand, research is being conducted, and some indicates that it may be a healthy alternative to consume and use with cosmetics.

The avocado tree originated in southern Mexico and Columbia around 7,000 years ago. The trees made their way to the United States in 1833 thanks to Judge Henry Perrine, who had them sent from Mexico to Florida.

Hass is probably the most familiar avocado name and for good reason. It was Rudolph Hass who developed the Hass variety in 1932.

The avocado industry has been going strong for decades, but the avocado seed seems to be a newer discovery. That is why there isn’t much in the way of research on this part of the fruit.

When the seed is cut in pieces, roasted and pulverized, it can be consumed to potentially help overcome issues like diarrhea and dysentery. The powdered form of the seed may help relieve dandruff, and a piece of the seed placed into a tooth cavity may help to eliminate a toothache.

Because the milk of the avocado seed turns a bit red when exposed to air, it can be used as a topical ointment or rubefacient — to redden the cheeks by causing dilation of the capillaries and an increase in blood circulation.

The seed contains a milky fluid similar in odor and taste of the almond. It turns red once exposed to air due to its tannin content, but some say the liquid is not edible.

This red-brown or blackish “ink”  was used to write many documents during the Spanish Conquest — documents that are now preserved in the archives of Popayan. The ink of the avocado seed has also been used to mark cotton and linen textiles.

Potential Health Benefits

1. Shows Promising Antitumor Activity

Avocado seed contains biscatechin, a condensed flavanol. One study isolated biscatechin from avocado seeds and tested it in mice and rats. The biscatechin was shown in vitro to have antimicrobial activity and antitumor effects on the animals.

Another study published in the American Journal of Chinese Medicine noted catechin as a flavanol that offers various health benefits, such as neuroprotection, antioxidation, antitumor and antihepatitis characteristics. The falvanol shows that it is capable of suppresses inflammation in possible cancerous cells.

2. Great Antioxidant Source

Did you know that the avocado seed is a great antioxidant food?

A 2018 study published in Molecules found that extracts obtained from avocado seeds are high in antioxidant power. The extracts are used to delay oil oxidation, and they have high free radical scavenging effects.

Another study published in the journal Antioxidant found that avocado pit extractions displayed excellent antioxidant results when its protective effects were tested on beef burgers. The antioxidants present in the pit reduced meat oxidation, as well as oil oxidation.

3. May Help Patients with Alzheimer’s

Alzheimer’s disease affects the brain and is considered one of the most neurodegenerative diseases on the planet. Many studies have been conducted to review the phytochemical content of the avocado seed to see if it could be effective against such conditions.

An evaluation published in the Journal of Basic and Clinical Physiology and Pharmacology showed evidence of saponins, alkaloids and terpenoids in the extracts of the avocado seed. Researchers indicate that these phytochemicals may offer a natural approach to helping manage the effects of Alzheimer’s disease.

They concluded:

The anti-cholinesterase and antioxidant activities of avocado leaf and seed could be linked to their phytoconstituents and might be the possible mechanisms underlying their use as a cheap and natural treatment/management of AD. However, these extracts should be further investigated in vivo.

4. Can Help Balance Cholesterol Levels

The avocado seed is one of the top high-fiber foods on the planet, and we know fiber can help balance cholesterol levels. That may be why research shows avocado seeds can lower cholesterol.

Research from Penn State University’s Department of Food Science details the benefits the avocado seed has on cardiovascular health.

Researchers noted that “avocado seeds may improve hypercholesterolemia, and be useful in the treatment of hypertension, inflammatory conditions and diabetes. Seeds have also been found to possess insecticidal, fungicidal, and anti-microbial activities.”

5. Works as a Natural Food Dye

Since conventional food coloring and food dyes contain chemical-based ingredients, it is best to go with natural options. You may have heard of beets being used to create a reddish color, for example.

Research has discovered that when crushed and blended with water, the avocado seed develops an orange color.

This is great news since so many foods, especially food for children, are loaded with toxic dyes. Specifically, the numbered colors blues #1 and #2, green #3, red #3, and yellows #5 and #6 are synthetic or artificial colors.

These colors are made from coal tar or petroleum and can cause all sorts of problems for your health, such as allergies, asthma, hyperactivity and cancer. In fact, artificial food dyes have been banned in the U.K.

6. May Help Eliminate Microbial Growth

The residue of the seed of the avocado is rich in polyphenols, making the seeds powerful antioxidants and antimicrobials. Among the polyphenols are:

• catechin
• epicatechin
• chlorogenic and protocatechuic acid

This residue has been applied to pork burgers in research. It showed the residue of the avocado seed to be effective in preventing oxidation and microbial growth.

The study published in Antioxidants referenced above showed the effects that ground avocado has on meat. For a period of eight days, ground beef was observed containing 0.5 percent seed powder and 0.1 percent of lyophilized extract.

Little oxidation occurred, meaning the protection was higher than 90 percent. To note, the study indicates that avocado oil, added directly to the pork burgers, had a similar effect.

Risks and Side Effects

Is it safe to eat the avocado seed? The California Avocado Commission says eating the flesh is great, but the seed — not so much.

It reports that there simply is not enough research as noted in the 2013 research study by Pennsylvania State University referenced above. The university also indicated that “the safety of the various extracts of the avocado seeds must be assessed in order to more fully estimate the usefulness of this resource.”

There are some animal studies suggesting that consuming avocado seed extracts or powder is safe for short-term consumption, but we need more human-based evidence before knowing for sure if it’s a safe option.

A good rule of thumb is to avoid anything new or lacking research, especially if you are pregnant, breastfeeding or have any health conditions. Consult with a doctor for further information.

The good news is the research is coming, and early indications are it has benefits and could be promising if further studies confirm this.

How to Eat

Avocados can be found at most grocery stores. A ripe avocado is a bit soft yet still firm. If it feels like it might be mushy, it is probably too ripe.

Whether that affects the nutritional value of the seed is not clear. To benefit from the creamy, delicious avocado too, purchase a ripe one or one that is nearing the ripening stage, and allow it to sit on the counter or in the fridge until ready.

Once you have the perfect avocado, wash it, and then using a chef’s knife slice lengthwise around the avocado. You should be able to gently twist the two halves apart.

Remove the seed from the avocado. To do this, use the chef’s knife and gently but firmly tap the heel of the blade of the knife right into the seed.

It will catch. Then, give it a little twist. The seed should come right out.

In order to eat the avocado seed, it needs to be ground into a powder. To do this, you can smash it with a mallet.  Just put it in a thick plastic bag first.

Another option is to dry it out. To dry it out, put it in the oven for a couple of hours at around 250 degrees.

Next, take it out of the oven, and remove the outer skin. Use an oven mitt to protect you from the heat of the avocado seed.

Now that you have dried it out, press on it with the back of a thick knife blade to split the pit in two. Dice the pit halves, and toss into a high-powered blender. Pulse or grind until it has reached the consistency of a powder.

You can also use a cheese grater, spice grinder, or heavy mortar and pestle. Store in a sealed container in your refrigerator.

Now that you have this nutritious powder, what do you do with it? Since it is bitter due to the tannins it contains, using it with other ingredients, such as a banana, pineapple and spinach, to make a smoothie may be the best way.

However, you can sprinkle it on your morning eggs or put it in soup or on a salad. Another option is to put the powder into capsules, which can be found at health food stores, and consume as a supplement.

Avocado Seed Power Smoothie Recipe

Ingredients:

• 1–1¼ cups unsweetened almond milk
• ½ ripe avocado
• 1 handful spinach
• 1 tablespoon almond butter
• 1 tablespoon chia seeds, soaked in 3 tablespoons of water for about 10 minutes
• ½ teaspoon ground avocado seed
• 1 scoop of vanilla or chocolate protein powder (preferably from bone broth)
• 1 small frozen banana
• ice (optional)
• ¼ cup water, if needed for a thinner consistency

Directions:

1. Add contents into a high-powered blender, and blend until well-combined.

Avocado Seeds vs. Other Seeds

While the debate is still out about whether eating ground avocado seed is a good choice, it has been compared to the extraction process of the phenolic compounds from strawberries, apple pulp and the residues of chestnuts.

Apricot seeds and peach seeds contain a cyanide called amygdalin. While it would probably take a lot to get sick, it is best to stay on the safe side when it comes to seeds or any food if you are not sure.

Conclusion

Is the avocado seed the new super-seed? Maybe, but since there is not enough substantial evidence to prove this, I recommend having small amounts or avoiding altogether.

Be aware of how you feel upon consumption, and check with a doctor if you have any concerns.

The good news is the avocado seed has some researched benefits, including:

• promising antitumor activity
• great antioxidant source
• may help patients with Alzheimer’s
• balancing cholesterol levels
• natural food dye
• antimicrobial effects

The post Avocado Seed: Unsafe to Eat or the New Super-Seed? appeared first on Dr. Axe.

Fans of “Shark Tank” may be familiar with pili nuts, a type of high-fat, low-carb nut associated with a wealth of powerful health benefits. Although Pili Hunters founder Jason Thomas was unable to secure an investment from the sharks with his appearance on the show, he did succeed at piquing the public’s interest in the pili nut and bringing this nutritious ingredient into the limelight.

Despite their recent surge in popularity, pili nuts have been enjoyed for their rich, buttery taste and versatility for hundreds of years. In fact, these delicious keto nuts can be spotted in many Asian desserts and dishes, ranging from cakes to candies and beyond.

In this article, we’ll take a closer look at the pili nuts benefits and side effects, along with some easy ways to enjoy this interesting ingredient and its place among the healthiest nuts to eat.

What Are Pili Nuts?

Pili nuts are edible tree nuts that come from Canarium ovatum, a type of tropical tree that belongs to the torchwood family. A typical pili tree can grow to be around 60–70 feet tall and produces dark purple fruit with smooth, shiny skin.

Pili nuts are commonly cultivated in the Philippines and a staple in many Asian cuisines. With their unique, nutty flavor, they make an awesome addition to desserts, such as chocolate, candy and ice cream.

Pili nuts are also used to make mooncakes, a traditional dessert served during the harvest festival each year.

Other parts of the pili tree can also be consumed. The shoots, for example, are sometimes added to salads while the pulp of the fruit can be boiled and seasoned for a simple side dish.

Nutrition Facts

The pili nuts nutrition profile boasts a good amount of fat and calories in each serving, along with micronutrients like manganese, magnesium and thiamine.

A one-ounce serving of pili nuts contains the following nutrients:

• 203 calories
• 1 gram carbohydrates
• 3 grams protein
• 22.5 grams fat
• 0.7 milligrams manganese (33 percent DV)
• 85.3 milligrams magnesium (21 percent DV)
• 0.3 milligrams thiamine (17 percent DV)
• 162 milligrams phosphorus (16 percent DV)
• 0.3 milligrams copper (14 percent DV)
• 0.8 milligrams zinc (6 percent DV)
• 1 milligram iron (6 percent DV)

In addition to the nutrients listed above, pili nuts also contain a small amount of potassium, calcium and folate.

Benefits

There are plenty of reasons you may want to consider adding pili nuts to your diet. Here are a few of the top health benefits of these nutritious nuts.

1. Good Source of Healthy Fats

Pili nuts are loaded with heart-healthy fats, packing nearly 23 grams into a single one-ounce serving. They are composed mostly of monounsaturated fats, a type of fat that has been shown to lower levels of inflammation to help protect against chronic disease.

Swapping monounsaturated fats in for other fats in your diet has also been shown to increase bone density, enhance mood and prevent weight gain in both human and animal studies.

Because each serving is also very low in carbohydrates, many people use pili nuts on keto to give their fat intake a quick boost. In addition to making a delicious snack as is, pili nuts can also be used to make keto fat bombs, energy bites and keto-friendly desserts.

2. Rich in Antioxidants

The pili nut is truly a powerhouse of nutrition. In addition to providing a wealth of micronutrients in every ounce, these healthy nuts are also brimming with a range of antioxidants.

Antioxidants are compounds that can fight harmful, disease-causing free radicals to prevent cell damage and alleviate inflammation. Interestingly enough, some research even suggests that antioxidants could play a key role in disease prevention and may help protect against conditions like heart disease and cancer.

Pili nuts are especially rich in manganese, an important mineral that possesses powerful antioxidant properties. According to one study conducted in the Philippines, drinking a pili pomace drink significantly increased antioxidant and polyphenol levels in the blood within just 30 minutes.

3. May Promote Heart Health

Pili nuts are loaded with monounsaturated fats, a beneficial form of fat found in sources like avocados, nuts and vegetable oil. Studies show that trading other types of fat in your diet for monounsaturated fat could help reduce levels of bad LDL cholesterol to block the buildup of plaque in the arteries.

Not only that, but protection against heart disease is also considered one of the top health benefits of nuts. In fact, according to a 2018 study with over 210,000 participants, eating a higher amount of nuts was tied to a lower risk of developing coronary heart disease in the long run.

4. Boosts Weight Loss

Although pili nuts are relatively high in calories, they can definitely be enjoyed in moderation as part of a healthy weight loss diet. And because they contain a good amount of healthy fats and fiber in each serving, they can help keep you feeling full between meals to curb cravings and appetite.

What’s more, some studies have found that nuts could be especially beneficial when it comes to weight loss. A review in American Journal of Clinical Nutrition even reported that regular consumption of nuts could be linked to a lower body weight and a reduced risk of weight gain over time.

5. Strengthens Bones

Packing one-third of the daily requirement for manganese into a single serving, pili nuts can be great for building bone strength. Although manganese is involved in several aspects of health, some research shows that it may be particularly important for bone health.

According to one animal model out of South Korea, administering manganese to rats improved bone density of the spine and femur and increased levels of osteocalcin, a type of protein used to measure bone formation.

Pili nuts are high in several other micronutrients necessary for bone health as well. Magnesium, for example, can help regulate bone integrity while phosphorus and copper are both necessary for maintaining skeletal structure and maximizing bone density.

How to Use

Wondering where to buy pili nuts and how you can add them to your diet? Although they’re not quite as common as other nut varieties like almonds and walnuts, you may be able to find pili nuts at Whole Foods or other health stores and specialty shops.

If you’re having difficulty finding them at a store near you, you can also purchase them through many online retailers.

Pili nuts work well sprinkled over yogurt, oatmeal, salads and smoothie bowls. They also make an excellent addition to high-fat snacks like fat bombs, homemade trail mix or energy bites.

You can try whipping up some pili nut butter as well, which you can swap in for peanut or almond butter in your favorite recipes and desserts.

Need some more inspiration? Here are a few other interesting ways to include this nutritious nut in your diet:

• Raw Keto Zucchini Lasagna
• Cacao Nut Balls
• Paleo Overnight Oats
• Keto Nuts Snack Mix

Risks and Side Effects

Although these healthy nuts can be safely enjoyed by most, there are some who may need to moderate or limit their intake.

Like other types of nuts, such as cashews, walnuts and almonds, pili nuts are considered a type of tree nut. This means that those with a tree nut allergy should steer clear of pili nuts, as they may cause serious side effects such as nausea, diarrhea, stomach pain and swelling.

In severe cases, tree nuts can even trigger anaphylaxis, which can be dangerous and potentially life-threatening if left untreated.

Keep in mind that pili nuts are also very high in calories, with over 200 calories packed into each ounce. While they can definitely be incorporated into a healthy weight loss diet, it’s important to moderate your intake and keep portion sizes under control.

Consuming high amounts without making other adjustments to your diet could potentially lead to excess calorie intake and weight gain.

Additionally, remember that not all products on the market are created equal. Be sure to check the ingredients label carefully and steer clear of products pumped full of sugar, additives and preservatives to maximize the potential health benefits.

Final Thoughts

• Pili nuts are a type of edible tree nut commonly cultivated in the Philippines and used in many Asian cuisines.
• In addition to being low in carbs and high in heart-healthy fats, pili nuts are also a good source of antioxidants and micronutrients like manganese, magnesium, thiamine and phosphorus.
• Adding this nutritious nut to your diet could also improve heart health, strengthen the bones and promote weight loss when enjoyed in moderation.
• From fat bombs to smoothie bowls to energy bites and beyond, there are tons of ways that you can include this healthy ingredient in your diet.

The post Pili Nuts: The Keto-Friendly Nuts that Support the Heart & Bones appeared first on Dr. Axe.

Although few people have ever heard of the kola nut, it’s a common ingredient found in everything from soft drinks to herbal supplements. Not only does this nutritious nut boast a unique flavor and aroma, but it’s also brimming with caffeine as well.

In fact, each pod packs the equivalent caffeine content of about two cups of coffee nutrition, along with a host of antioxidants and other health-promoting compounds.

Ready to learn more? Keep reading for everything you need to know about the kola nut, including its benefits, side effects and potential uses.

What Is the Kola Nut?

The kola nut, sometimes also called the cola nut, is a type of edible nut that comes from the kola tree, which is native to West Africa. These trees can grow up to 60 feet tall and are notable for their vibrant yellow flowers and star-shaped fruits, each of which contains two to five kola nuts.

These healthy nuts are high in caffeine and often used as an herbal supplement and natural food flavoring. The kola nut taste is initially very bitter, but it becomes sweeter when chewed.

The nuts can be dried, giving them a much more mild flavor and nutmeg-like aroma.

Keep in mind that the kola nut should not be confused with gotu kola or bitter kola, also known as Garcinia kola.

Like the kola nut, these two plants are known for their medicinal properties and have been used to treat a variety of ailments. However, despite having a similar name, they are unrelated and belong to completely different species of plants.

Types/Varieties

Kola nuts are very common throughout West Africa and often consumed fresh or dried for a quick burst of caffeine. Red and white kola are the two main varieties, each of which is produced by the same plant species and sometimes even found within the same pod.

These nuts also play a central role in many cultures and traditions. In a kola nut Igbo ceremony, for example, the nut is presented to welcome visitors and used to symbolize peace and goodwill.

In other parts of the world, kola nut extract and kola nut powder are much more common than the fresh nut itself. These ingredients are found in many sodas, energy drinks, weight loss drugs and herbal supplements.

In addition to bumping up the caffeine content of these products, they also provide a unique taste and aroma.

Health Benefits

Rich in caffeine, theobromine and disease-fighting antioxidants, the kola nut has been linked to a number of powerful benefits. Here are a few of the ways that this healthy nut could impact your health.

1. Enhances Energy Levels

Kola nuts are high in caffeine, a compound found in coffee and tea that acts as a central nervous stimulant. Caffeine alters the activity of certain neurotransmitters in the brain, leading to increased energy levels, focus and alertness.

What’s more, studies even show that moderate amounts of caffeine could also enhance endurance, brain function and mood while decreasing the perception of fatigue.

2. May Increase Weight Loss

Thanks primarily to its caffeine content, some research suggests that the kola nut could potentially help ramp up weight loss. This is because caffeine has been shown to increase metabolism by bumping up the amount of calories burned throughout the day.

It may also help decrease energy intake, which could also be beneficial for weight loss.

One animal model out of Nigeria even found that administering kola nuts to mice led to significant reductions in body weight and food intake compared to a control group, suggesting that this nutritious nut could potentially help support weight loss in humans as well.

3. Could Help Treat Migraines

Caffeine has long been used as a natural remedy to provide quick relief from headaches and migraines. It works by constricting blood vessels in the brain, which can decrease blood flow and reduce pain.

According to a review in the Journal of Headache and Pain, combining caffeine with over-the-counter medications like aspirin or ibuprofen significantly improved symptoms of migraines and tension headaches compared to medications alone.

Historically, kola nuts have been used to treat migraines and headaches, along with many other conditions ranging from morning sickness to indigestion. However, more scientific studies are needed to evaluate the effects of the kola nut and whether or not it can treat or prevent headaches.

4. Stabilizes Blood Sugar

Several recent studies have focused on the potential relationship between the kola nut and diabetes. According to a 2019 animal model published in the Journal of Ethnopharmacology, kola nut extract was found to have powerful anti-diabetic properties and was able to decrease blood sugar levels when administered to rats.

Not only that, but treatment with kola nut extract was also able to improve the function of beta cells in the pancreas, which are responsible for the production of insulin.

Kola nuts are also rich in caffeine, which may be beneficial for balancing blood sugar levels. One massive review in Archives of Internal Medicine even found that each cup of coffee consumed per day was associated with a 7 percent lower risk of developing type 2 diabetes.

5. Blocks Growth of Bacteria

Some research has found that the kola nut could possess potent antibacterial properties, which could potentially help prevent the growth of harmful, disease-causing pathogens. For instance, one in vitro study conducted in Nigeria noted that red and white kola nut extracts were effective against several strains of bacteria, including Streptococcus anginosus and Proteus vulgans, both of which can cause dangerous infections in humans.

Uses

What foods contain kola nut, and how can you start incorporating it into your diet? Depending on where you live, you may have a hard time finding fresh kola nuts for sale at your local supermarket.

Certain online retailers and specialty shops may carry them, but they are often more widely available in powder, capsule or tincture form instead.

Try mixing powdered varieties into yogurt, smoothies or cereals for a kick of caffeine and antioxidants. Alternatively, you can use it to brew kola nut tea by combining one teaspoon with a cup of hot water and steeping for a few minutes to taste.

Nutrition Facts

Kola nuts are high in caffeine, a compound that acts as a central nervous stimulant and has been linked to a long list of potential health benefits, ranging from increased energy levels to reductions in hunger and appetite.

In addition to providing a hearty dose of caffeine in each serving, kola nuts are also high in theobromine, a chemical compound found in food sources like chocolate and tea leaves. Theobromine can dilate the blood vessels, stimulate the heart and act as a natural diuretic to promote urine production.

Kola nuts also offer a range of antioxidants and polyphenols, including catechin, epicatechin, apigenin and naringenin.

Risks and Side Effects

According to the Food and Drug Administration (FDA), the kola nut is generally recognized as safe for human consumption. However, although this nutritious nut can be safely consumed by most, there are a few kola nut side effects to consider as well.

Because kola nuts are high in caffeine, it’s very important to keep your intake in moderation. Not only is caffeine very addictive, but consuming high amounts can cause side effects like hyperactivity, nervousness, fidgeting and sleep problems.

It’s generally recommended to limit caffeine intake to less than 400 milligrams per day for most healthy adults. However, those who are pregnant should limit their caffeine consumption to less than 200 milligrams per day to avoid caffeine overdose.

Caffeine is also not recommended for infants, children or adolescents, as there is limited research on its safety or potential side effects.

If you have any underlying health conditions or take any medications, it’s best to consult with your doctor before making any changes to your diet or starting any new supplements.

Conclusion

• What is the kola nut? Native to West Africa, the kola nut is a popular ingredient derived from the fruit of the kola tree.
• Keep in mind that this specific type of nut should not be confused with the bitter kola nut, a plant that is also known for its medicinal properties but is unrelated to the kola nut.
• Although they are often enjoyed raw, dried or ground in many parts of the world, kola nuts are also a common ingredient in sodas, sports drinks, weight loss drugs and herbal supplements.
• Potential kola nut benefits include increased energy levels, enhanced weight loss, better blood sugar control, decreased bacterial growth, and relief from migraines and headaches.
• However, it is also high in caffeine and can cause adverse effects when consumed in high amounts, including hyperactivity, nervousness and fidgeting.

The post Kola Nut: The Little-Known Ingredient that Supports Energy Levels appeared first on Dr. Axe.

We know that legumes, nuts and seeds can be some of the healthiest superfoods around when consumed in moderation, and one of the better nuts for health is the walnut. Walnuts nutrition has been shown to help fight depression, improve brain health, boost heart health and more. But did you know there’s a type of walnut in particular, the black walnut, that provides some remarkable benefits of its own?

The black walnut has been a nutritious addition to the diets of individuals since ancient times, from the Native American to Asian cultures.  Studies have focused on the constituents, flavonoids, quinones and polyphenols found in the kernels, which are known for their antineoplastic, anti-inflammatory, antioxidant, antiatherogenic and neuroprotective properties.

Given that, black walnuts are a popular superfood, and modern research is only just scratching the surface when it comes to uncovering the powerful nutritional components these unique nuts contain, as I describe below. (1)

What Is Black Walnut?

Black walnut (Juglans nigra), also known as American walnut, is a large hardwood species in the Juglandacea family and native to eastern North America before spreading westward toward California. With heights reaching up to 100 feet and deep roots as long as 10 feet, it adds to the stability and support for the black walnut tree but makes it difficult to soak up water.

This is the reason why black walnuts can be found growing in regions with occasional rainfall or near creek beds. The leaves are spear-shaped, light-green and several inches in length. The bark is black, deeply furrowed, thick and reveals a dark-covered subsurface when scraped.

The tree is native to the Himalayas, Kyrgyzstan, Central Asia and was cultivated in Europe as early as 100 B.C. The black walnut tree also has been historically used to get rid of a fever and treat kidney ailments, gastrointestinal concerns, ulcers, toothache, snake bites and syphilis.

Recent studies have shown that the husks of the black walnut contain chemicals that inhibit bacterial and fungal growth and may be valuable in controlling dermal, mucosal and oral infections in humans.

Related: Walnut Oil Benefits for the Heart, Skin, Gut & More

Health Benefits

1. Expels Parasites

One of the key active components of the black walnut hull is juglone. Juglone exerts its effect by inhibiting certain enzymes needed for metabolic function. It’s highly toxic to many insect herbivores — it’s often used by organic gardeners as a natural pesticide — and researchers have observed that black walnut can expel parasitic worms from the body.

According to the Pharmaceutical Society of Australia, black walnut is effective against ringworm, tapeworm, pin or thread worm, and other parasites of the intestine. (2) This is why black walnut makes a great addition to any parasite cleanse.

2. Promotes Healthy Skin

The tannins in black walnut have an astringent effect, which is used to tighten the epidermis, mucous membranes and relieve irritation. Dermatological applications associated with black walnut include viral warts, eczema, acne, psoriasis, xerosis, tinea pedis and poison ivy. (3)

3. Improves Cardiovascular Health

Black walnuts are an excellent source of alpha-linolenic acid (ALA), with 100 grams of the walnuts containing 3.3 grams of ALA. (4) Walnuts are an excellent staple of the Mediterranean diet food list, a diet thought to be healthy in reducing mortality rates from coronary artery disease, which is low in Mediterranean populations.

Recent epidemiological studies suggest that frequent consumption of walnuts may have protective effects against coronary heart disease because of the promising effects on blood lipid profiles. In clinical studies, diets supplemented with walnuts decreased serum concentration of low-density lipoprotein and cholesterol.

Other potential protective constituents include high amounts of magnesium, vitamin E, protein, dietary fiber, potassium and alpha-linolenic acid. (5)

4. Holds Antifungal and Antimicrobial Activity

The juice from unripe black walnut hulls has been used in folk medicine for many years as a treatment for topical, localized dermatophytic fungal infections, such as ringworm. These fungal infections usually involve the keratinized tissues, such as hair, skin and nails. Such infections may be chronic and resistant to treatment but rarely affect the general health of the patient.

It’s been suggested that the biological activity of the black walnut hull is due to the naphthoquinone, juglone (5-hydroxy-1,4 naphthoquinone). The antifungal activity of juglone has also been compared to other known antifungal agents, such as griseofulvin, clotrimazole, tolnaftate, triacetin, zinc undecylenate, selenium sulfide, liriodenine and liriodenine methionine.

In a study, it was determined that juglone exhibited moderate antifungal activity similar to zinc undecylenate and selenium sulfide, which are commercially available antifungal agents (6). Internally, black walnut is also used for chronic constipation, intestinal toxemia, portal congestion, hemorrhoids and giardia.

The derivatives of 1,4-naphthoquinons have been of great clinical interest since these compounds exhibit strong activity as antibacterial and antifungal agents. A series of 50 naphthoquinone derivatives was synthesized and evaluated for antibacterial and antifungal properties, with highest activity against S. aureus and candida symptoms and moderate activity against gram-positive and acid-fast bacteria.

Another study showed that juglone potentially can inhibit three key enzymes from Helicobacter pylori, a gram-negative bacterium that causes several human gastrointestinal diseases. Several algae species, including Anabaena variabilis and Anabaena flos-aquae, were inhibited significantly by juglone as well. (7)

5. Helps Protect Against Cancer

Quinones have been associated with anticancer activity. Juglone is a quinone found in the leaves, roots and bark of black walnut trees. The exocarp of immature green fruit, bark and branches has been used in China to treat liver, lung and gastric cancer. Juglone blocks potassium channels, promotes the generation of hydrogen peroxide and inhibits transcription in cancer cells.

In a recent study, it was shown to promote cell death in human colorectal cells, and given black walnuts juglone content, it could make the black walnut a potential cancer-fighting food. (8)

Nutrition Facts

Black walnut leaves, bark and fruits contain a constituent called juglone, aka 5-hydroxy-1,4-naphthalenedione, an active constituent known to be effective against worms, tobacco mosaic virus and H-pylori.

Plumbagin, or 5-hydroxy-2-methyl-1,4-naphthoquinone, is a quinoid constituent that’s also found in Juglans nigra. Plumbagin has been known for its potential health benefit in being neuroprotective. It inhibits ectopic growth of human breast cancer, melanoma and non-small cell lung cancer cells. It’s been reported the plumbagin induces apoptosis, inhibiting growth of prostate and pancreatic cancer cells. (9)

Plumbagin was evaluated for antimalarial activity against Anopheles stephensi Liston, a mosquito vector of malaria. After the three-hour exposure period, larval mortality was observed against A. stephensi. The results, published in Parasitology Research, show that plumbagin may be considered as a new potential source of natural larvicide for the control of malaria. (10)

Other constituents found in black walnut include: (11)

• 1-alpha-tetralone derivative
• (-)-regiolone
• Stigmasterol
• Beta-sitosterol
• Taxifolin
• Kaempferol
• Quercetin
• Myricetin

Black walnut also contains higher amounts of antioxidants, polyphenols and monounsaturated fatty acids, such as gamma-tocopherol. These components have been correlated with the prevention and/or treatment of several types of diseases, including neurodegenerative conditions, cancer and diabetes.

Other nutrients that are also present in the black walnut include folate, melatonin and phytosterols. Based upon its phytochemical and phytonutrient composition, the black walnut is a potentially potent and a beneficial addition in diets in order to promote overall health.

In addition, one ounce (28 grams) of black walnuts contains about: (12)

• 173 calories
• 2.8 grams carbohydrates
• 6.7 grams protein
• 16.5 grams fat
• 1.9 grams fiber
• 1.1 milligrams manganese (55 percent DV)
• 0.4 milligram copper (19 percent DV)
• 56.3 milligrams magnesium (14 percent DV)
• 144 milligrams potassium (14 percent DV)
• 0.2 milligram vitamin B6 (8 percent DV)
• 4.8 microgram selenium (7 percent DV)
• 0.9 milligram zinc (6 percent DV)
• 0.9 milligram iron (5 percent DV)

How to Use and Cook

The vast majority of walnuts purchased in stores are English walnuts, which are easier to crack and larger than black walnuts. In some places, black walnuts can be purchased in stores or at a reputable online store.

The meat encased in the black walnut is much smaller and more difficult to pick out of the shell compared to other walnuts. For this reason, black walnuts are chopped. One reason people would leave black walnut alone is that it’s literally a tough nut to break. Aside from using a huller, people find other ways to crack the shell, such as a hammer or a rock. (13)

Once the nuts are hulled, they need to dry for a few weeks before cracking. A rule of thumb is to leave them until you can hear the nuts rattle when you shake it.

If living in one of the states where black walnuts grow, these can be purchased at the local farmer’s market. These nuts can keep for a year in refrigeration and up to two years in the freezer.

If living in an area lacking in black walnut trees, it’s easy enough during the fall season to find black walnuts under the Hammons label at supermarket chains. At other times of year, black walnuts can be found under stores’ private labels or other national brand names. Either way, the nuts most likely came from Hammons. Black walnuts can also be purchased at a reputable online store, already shelled. (14)

Predominantly green hulls in black walnut are more effective than hulls that were darker in color when harvesting or reading the supplement label. Black walnuts can be taken as a fresh plant liquid extract, one to 10 drops, one to three times per day in a little water. (15)

Interesting Facts

Black walnuts have a long history in medicinal use and are one of the most versatile nuts in the world. The hulls are used to make a natural plant dye, with shades of deep brown, light brown or cream. The wood is very attractive, heavy and hard, making it the easiest type of wood to work with.

The major use for black walnut today is for the home to make interior finishing, cabinets, furniture and veneers. Black walnut also was the preferred choice wood for gunstocks, popular among the gunsmiths in Pennsylvania using it for long rifles. (16)

Cleaned and processed, black walnut shells were used as abrasives in filter materials. Researchers at Columbia University reported that extracts from the green hull in black walnut are capable of paralyzing mice, fish, rabbits and rats, which is currently illegal.

A Roman naturalist named Pliny the Elder discovered the healing power of black walnuts in the first century A.D. Herbalist Nicholas Culpeper prescribed walnut to draw poisonous venom from snake and spider bites in the 17th century.

Native Americans used the bark, leaves, husk and nuts from black walnut trees medicinally, particularly as a mosquito repellant and to treat skin conditions and psychological disorders. They were also the first to use hulls as a natural laxative and for eliminating parasites in the intestine, which is the most commonly implemented today.

Black walnut continues to be a versatile and popular functional food as it was thousands of years ago. These walnuts are a delicious and favored addition in many culinary creations. Crack open the nuts, save the meat for cooking and eating, and crush the hulls into a powder to use them. You can also try black walnuts in soups, sprinkled on top of salads and baked into casseroles to experience a whole new flair in cooking.

Risks and Side Effects

When it comes to the topical application for skin conditions, potential side effects of black walnut are few. Due to the astringent action of the tannins, black walnut causes the top layer of the skin to become dehydrated and forms a thick layer of dense tissue similar to a callus.

For patients with nut allergies, an allergic reaction to black walnut may result in rashes, itchy and swollen skin, hives, chest pain, or problems with breathing.

When taking any medications, herbs or supplements, it’s recommended to wait at least two hours after the consumption of black walnut because it may bind to other medications when taken at the same time. Caution is advised in patients who take blood pressure measure medication because black walnut may alter the drug.

Black walnut may have additive effects with antimicrobials and laxatives. Caution is also advised when taking herbs, medications or supplements used for nausea, gastrointestinal issues, inflammation, cancer, along with herbs, supplements and medication that harm the kidney or liver or herbs and supplements that contain tannins.

Black walnut is not recommended for pregnant or breastfeeding women or for extended periods of time.

The fresh green husk can cause irritation and blistering when applied to the skin in excessive quantities. Taken internally in large doses, it’s a sedative to the circulation system and heart. (17)

Final Thoughts

• Black walnuts were introduced to Europe in the mid-1600s and are now cultivated across North America in tree plantations for their prized dark-colored wood. They’re also a popular delicacy in North America and Europe and can be found in everything from casseroles to pasta and salads.
• Black walnut has been shown to destroy certain cancer cells and treat colic, regulate digestion, and improve immunity, flatulence and respiratory conditions.
• Specifically, this herb has been proven to beat malaria, improve cardiovascular health, get rid of parasites, contain antimicrobial and antifungal abilities, and treat skin conditions.
• Black walnut is commercially available at health stores and online as a liquid extract and in capsule form.
• Black walnut should only be taken under the supervision of a health care professional. It should always be taken in small doses as directed and not for an extended period of time.

The post Black Walnut Fights Parasites, Heart Disease, Fungi and More appeared first on Dr. Axe.

Are pistachios healthy? Yes! Nutrient-dense pistachios reign supreme when it comes to those looking for healthy snacks for weight loss and weight control.

The majority of the fat found in pistachios (almost 90 percent) is healthy unsaturated fat, which has many positive healthy implications for the entire body. In fact, their healthy fat and nutrients have even been shown to lower LDL (bad) cholesterol, boost eye health and more. (1)

What Are Pistachios?

What is a pistachio, exactly? It’s a nut with a hard outer egg-shaped shell and a tasty kernel inside that’s commonly loved as a snack food. Pistachio trees have grown in the Middle East for thousands of years and are considered a delicacy in the region.

If you’ve ever tasted a pistachio, you’re probably not surprised. The flavor and satisfying mix of good fat, fiber and protein make pistachios a top pick for both taste and health.

The edible nut comes from the pistachio tree (Pistacia vera), native to western Asia and Asia Minor, where it’s still found growing wild in numerous hot, dry locations like Lebanon, Palestine, Syria, Iran, Iraq, India, Southern Europe, and the desert countries of Asia and Africa. The pistachio we know (and most likely love) is the only edible species among the 11 species in the genus Pistacia.

Nutrition Facts

Pistachio nutrition is truly impressive. They’re truly loaded with all kinds of nutrients, like vitamin B6, thiamine, potassium, copper, magnesium and iron, for starters. Pistachios also contain healthy monounsaturated and polyunsaturated fats but are free of trans fat and cholesterol.

A typical serving size of pistachios is one ounce or 49 kernels. When you consume 1 ounce of raw pistachios, you et the following healthy nutrients thanks to pistachio nutrition: (8, 9)

• 159 calories
• 7.7 grams carbohydrates
• 5.7 grams protein
• 12.9 grams fat
• 3 grams fiber
• 0.5 milligram vitamin B6 (25 percent DV)
• 0.3 milligram thiamine (20 percent DV)
• 0.4 milligram copper (20 percent DV)
• 291 milligrams potassium (8.3 percent DV)
• 34 milligrams magnesium (8.5 percent DV)
• 1.1 milligrams iron (6.1 percent DV)
• 0.6 milligram zinc (4 percent DV)
• 14 micrograms folate (3.5 percent DV)
• 30 milligrams calcium (3 percent DV)
• 146 international units vitamin A (2.9 percent DV)
• 1.6 milligrams vitamin C (2.7 percent DV)
• 0.8 milligram vitamin E (2.7 percent DV)
• 0.4 milligram niacin (2 percent DV)

Health Benefits

A source of beneficial vitamin B6, pistachios can help boost your energy levels, improve skin and eye health, and contribute to a healthy metabolism.

Scientific evidence has shown that pistachio nutrition can have a markedly positive effect on the following:

1. Cholesterol and Heart Health

A pistachio study published in the American Journal of Clinical Nutrition confirmed the status of pistachios as cholesterol-lowering foods.

The researchers studied 28 adults whose LDL cholesterol levels were above the optimal range but were healthy otherwise. The experimental diets included a lower-fat control diet with no pistachios, a healthy diet with one serving of pistachios per day and a healthy diet with two servings of pistachios per day. All participants who ate pistachios lowered their LDL levels.

In the context of a heart-healthy diet, the study showed that adding as little as one serving of pistachios per day (10 percent of total energy) lowered LDL cholesterol by 9 percent while the larger daily dose (two servings) of pistachios was attributed to a 12 percent decrease in LDL. (2)

High LDL is a major risk factor for coronary heart disease so by lowering your LDL level you can lower your risk of developing serious heart problems like coronary heart disease. Pistachios are also loaded with antioxidants, which are excellent for heart health.

2. Weight Control

Snacking on pistachios can help you to lose weight as well as maintain a healthy weight. By snacking on a serving between meals, the healthy fats, fiber and protein of pistachio nutrition can help you to fend up hunger between meals. Snacking on pistachios can also help you not begin your next meal feeling so ravenous because they help you achieve satiety.

Research from the UCLA School of Medicine showed that subjects who substituted pistachio nuts for food such as candy bars, dairy products, microwave popcorn, buttered popcorn and potato chips, with pistachios accounting for 20 percent of total calories for three weeks, did not gain any bodyweight, lowered their overall cholesterol and increased their good cholesterol. (3)

3. Eye Health

Pistachios are the only nuts that contain a significant amount of the carotenoids known as lutein and zeaxanthin. (4) Dietary carotenoids are believed to provide health benefits to the body by decreasing the risk of disease, particularly certain cancers and eye disease.

Lutein and zeaxanthin are the only carotenoids found in the retina and lens of the eye. The results of epidemiological studies suggest that diets rich in lutein and zeaxanthin may help slow the development of age-related macular degeneration and cataracts.

Carotenoids are best absorbed with fat in a meal or in the case of pistachio nutrition, good fat is already part of the package, making it easier for the body to absorb pistachio’s lutein and zeaxanthin. (5)

4. Sexual Function

Pistachios have been shown to have a positive effect on men’s sexual vitality. A 2011 study conducted by the Department of 2nd Urology at Atatürk Teaching and Research Hospital in Turkey had subjects consume 100 grams of pistachio nuts at lunch every day for a period of three weeks, which was 20 percent of their daily caloric intake.

These subjects were all married men ranging in age from 38 to 59 who had erectile dysfunction (ED) for at least 12 months prior to the study. The men were instructed to maintain similar daily dietary intake, similar physical activity and other lifestyle habits so the only major change was the addition of pistachios to their diets.

The results of the study, published in the International Journal of Impotence Research, showed that these men with ED had a significant improvement in erectile function as well as improvement in their serum lipid levels.

One reason pistachio nuts likely help ED and work as a natural remedy for impotence is the fact that they’re relatively high in the nonessential amino acid arginine, which appears to maintain flexible arteries and enhance blood flow by boosting nitric oxide, a compound that relaxes blood vessels. (6)

5. Diabetes

A study published in 2015 and conducted at Pennsylvania State Universiy looked at the effects of daily pistachio consumption on the lipid/lipoprotein profile, blood sugar control, inflammation markers and circulation of adults with type 2 diabetes. Participants either consumed nutritionally adequate diets without pistachios or with pistachios as 20 percent of their daily caloric intake.

The results showed that although the pistachio diet didn’t seem to affect glucose control, it did have a positive effect on total cholesterol, cholesterol ratios and triglycerides. Having diabetes puts you at increased risk for heart disease and stroke. For type 2 diabetics looking to improve their cardiometabolic risk factors, eating pistachios regularly as part of a healthy overall diet could help to ward off serious heart issues. (7)

Related: Brazil Nuts: The Top Selenium Food that Fights Inflammation

Interesting Facts

• The pistachio was first introduced to the U.S. by the USDA plant exploration service in 1890.
• The pistachio is a relative of the cashew, mango, poison ivy, poison oak, pepper tree and sumac.
• Pistachios grow best in areas that have long, hot, dry summers and moderate winters.
• A pistachio tree takes about 10 to 12 years to produce the first crop.
• Is there such a thing as red pistachios? No, naturally there is no such thing as a red pistachio. Pistachios used to be dyed red to cover shell imperfections and make the nuts more visible in snack machines. Thankfully today, pistachios are rarely dyed red or any other color.
• If you’ve eaten pistachios in their shells, then you’re familiar with the common and frustrating situation of running into a pistachio or two with a closed shell. These are often quite impossible to open with human fingers. Unfortunately, this tightly closed shell is a sign that the nut inside is not fully ripe yet. Pistachios that are ready for consumption have an open shell.
• Pistachios are actually honored with their own day of the year! Every Feb. 26 is National Pistachio Day.

How to Use

Pistachios are not seasonal and are available year-round at most grocery and health food stores.

High-quality pistachios can be identified by the yellow-green and purple colors of their kernels. It’s a good idea to buy pistachios in their shells because they’ll stay fresher longer. Pistachios within their shells stay fresh for up to one year from their date of production but are best eaten within four months for maximum flavor. Plus, if you buy pistachios in their shells, then you need to do a little work to eat them,  which will help you not to overdo it.

If pistachio nuts are not stored properly, they absorb moisture from the air and quickly become stale. For maximum freshness, keep pistachios in an airtight container in the refrigerator.

Pistachios can be eaten alone or added to all kinds of recipes. They can be kept whole and thrown into a healthy salad or homemade bar, and they can also be crushed and added to smoothies, stir fries, or even used as part of a crust or topping for fish.

Risks and Side Effects

If you suffer from a tree nut allergy, then you most likely need to avoid pistachios. If you experience any symptoms of a nut allergy, you should discontinue consumption of pistachios and seek medical attention if needed.

Pistachio nuts naturally have very low levels of sodium, but roasted and salted pistachios contain a significant amount of sodium, which could increase blood pressure if you have issues with hypertension already or if you consume too many nuts.

While eating pistachios in small recommended amounts as part of an overall healthy diet can help with weight control, pistachios are not a low-calorie food so if you really overdo it on a regular basis, then pistachios could contribute to weight gain.

They also can contribute to gastrointestinal side issues if you react to a compound called fructans. Fructans are naturally found in many healthy foods and are not dangerous, but sometimes they can bother the digestive system and lead to bloating, diarrhea, constipation, flatulence and abdominal pain.

Final Thoughts

• A typical serving size of pistachios is one ounce or 49 kernels.
• It’s best to buy pistachios unsalted in their shells.
• Pistachio nutrition is very impressive with high levels of vitamins, minerals and antioxidants.
• Pistachios are especially high in vitamin B6, thiamine and copper.
• They make a healthy and delicious snack by themselves but can also be added to many healthy recipes.
• Pistachio nutrition can help improve your cholesterol, waistline, eye health and sexual function.
• Pistachios are a smart nut choice for people with diabetes.
• With protein, healthy fat and fiber, a pistachio makes for a very satisfying snack for people of all ages!

The post Pistachio Nutrition Lowers Bad Cholesterol and Boosts Eye Health appeared first on Dr. Axe.

Pecans are a holiday staple often featured in sweet treats like pecan pies and cookies. However, apart from their delicious flavor, these tasty tree nuts bring so much more to the table in terms of nutrition.

Not only are they high in healthy fats, protein and fiber, but pecans are also brimming with key nutrients like manganese, copper and thiamine. Plus, they’ve been tied to a number of impressive health benefits, from improved heart health to better brain function and beyond.

So are pecans good for you? This article will take a closer look at the benefits and risks of this nutritious nut, as well as some simple ways to squeeze a few extra servings into your day.

Related: Top 9 Nuts and Their Health Benefits

What Is A Pecan?

Pecans are a type of tree nut that grow on lush, green trees in the Southeastern/South Central regions of the U.S. as well as Mexico. This North American nut variety, Carya illinoinensis, has been cultivated for several centuries and is, surprisingly, not technically a nut at all.

One similarity between pecans vs. walnuts and other common nut varieties is that they are botanically classified as a fruit cultivar known as a “drupe,” or “stone fruit.” Drupes contain a small seed on the inside, a shell of some kind surrounding the seed and an outer “fleshy” component.

Pecans first came on the food scene in Native American history around the year 1500, its name originating from the Algonquins. The word “pecan” actually means “a nut that requires a stone to crack.”

Colonists in North America celebrated pecan tree plantings as early as the 1600s, with the first recorded pecan planting in the U.S. documented in 1772. In the beginning of the 17th century, the French recognized the financial potential of exporting this delicious treat and began sending crops to the West Indies.

Since then, pecans have been an important and common food in American culture, finding their way into recipes from everything from salads to desserts. Texans are especially fond of it, as they named the pecan tree as their state tree in 1919. Georgia pecans are also incredibly common, as Albany, Georgia is considered the pecan capital of the U.S.

Nutrition Facts

In addition to supplying plenty of heart-healthy fats, pecans also offer several vitamins and minerals that can protect against nutritional deficiencies and optimize overall health.

A one-ounce serving of pecans (about 19 halves) contains about:

• 195 calories
• 4 grams carbohydrates
• 2.5 grams protein
• 20 grams fat
• 2.7 grams fiber
• 1.3 milligrams manganese (64 percent DV)
• 0.3 milligrams copper (17 percent DV)
• 0.2 milligram thiamine (12 percent DV)
• 34.2 milligrams magnesium (9 percent DV)
• 1.3 milligrams zinc (9 percent DV)
• 78.2 milligrams phosphorus (8 percent DV)
• 0.7 milligrams iron (4 percent DV)
• 0.1 milligrams vitamin B6 (3 percent DV)
• 116 milligrams potassium (3 percent DV)

Pecans also contain a small amount of riboflavin, calcium, niacin, pantothenic acid and selenium.

Health Benefits

1. Supports Weight Loss

Many people wonder: are pecans fattening? While it’s true that the pecans nutrition profile is high in fat, it’s full of healthy fats that can actually be beneficial for providing long-lasting energy and promoting weight loss.

These heart-healthy fats can help slow the emptying of the stomach to help keep you feeling fuller for longer. Furthermore, most of the carbs in pecans are made up of fiber, which moves through the intestinal tract undigested and reduces hunger and appetite.

According to one review published in American Journal of Clinical Nutrition, some studies have found that eating nuts as part of a healthy diet could be linked to a lower body weight. Another 2018 study out of France also reported that a higher intake of nuts was tied to reduced weight gain and a decreased risk of becoming overweight or obese over a five-year period.

2. Prevents Oxidative Stress

Pecans are loaded with antioxidants, which are important compounds that help protect against oxidative stress and inflammation. Some research shows that antioxidants may play a central role in overall health and could aid in the prevention of chronic conditions like heart disease, cancer and diabetes.

Interestingly enough, one study out of Loma Linda University in California found that eating pecans increased antioxidant levels in the bloodstream within 24 hours of consumption. What’s more, other research shows that nut consumption could be tied to a lower risk of heart disease and cancer as well.

3. Enhances Heart Health

Some studies have found that pecans could help reduce several risk factors for heart disease to help keep your heart healthy and strong.

For instance, a 2018 study published in Nutrients found that pecan consumption helped reduce several markers used to measure the risk of heart disease, including cholesterol and blood pressure levels.

Another study out of California had similar findings, noting that a pecan-enriched diet was effective at reducing the cholesterol and triglyceride levels of participants.

4. Reduces Inflammation

Although acute inflammation is an important immune process, sustaining high levels of inflammation long-term can worsen symptoms of autoimmune disease and contribute to conditions like heart disease and cancer.

Filling up on antioxidants is an effective strategy to help reduce inflammation and fight free radical damage. Superoxide dismutase (SOD), in particular, is an antioxidant compound that relies on the presence of manganese to operate. Therefore, eating pecans can help fulfill the manganese requirement necessary for this antioxidant to perform properly and reduce levels of inflammation.

The copper found in pecans can also help decrease inflammation, especially for pain and stiffness caused by arthritis. This is why pecans and other anti-inflammatory foods can make a great addition to an arthritis diet treatment plan.

5. May Prevent Bone Loss

In conjunction with other nutrients, manganese, copper and zinc (all found in pecans) have been used to help treat symptoms of osteoporosis, which is a condition characterized by weak, brittle bones. Early research has found these nutrients to be particularly beneficial for increasing bone mass and preventing bone loss.

6. Promotes Proper Brain Function

Many of the minerals found in pecans can promote proper brain function. Thiamine, for instance, is given to patients with Wernicke-Korsakoff syndrome, a brain disorder that is common in alcoholics due to thiamine deficiency.

Copper is another nutrient necessary for good brain function, as it impacts brain pathways involving dopamine and galactose and can help prevent free radical damage to protect against neurodegenerative conditions like Parkinson’s and Alzheimer’s.

The brain’s synaptic processes also depend on manganese, which is abundant in pecans. A deficiency in manganese can contribute to mood problems, impaired focus, learning disabilities, mental illness and possibly epilepsy.

7. May Reduce Symptoms of PMS

Thanks to its rich content of manganese, adding pecans to your diet could reduce PMS symptoms, such as mood swings and cramps. Dietary manganese, when consumed with calcium, seems to have significant impact on these PMS symptoms and may help improve mood and reduce pain during menstruation.

8. Aids in Treatment of Diabetes

Pecans are a great source of manganese, an important mineral that acts as an antioxidant to help protect the body against free radical damage.

Some studies suggest that supplementing your diet with manganese-rich foods, including pecans, can aid in the management of diabetes. Although current research is limited, this may be because higher manganese levels are associated with improved insulin secretion and glucose tolerance.

Risks

Although nuts can definitely be enjoyed in moderation as part of a healthy weight loss diet, it’s important to remember that they are very energy-dense, meaning that there are a high amount of pecans calories in each serving. For this reason, it’s best to stick to a few servings per day and be sure to make adjustments to your diet to account for these extra calories if you’re trying to lose weight.

Additionally, it is possible to suffer from a pecan or tree nut allergy. The most common symptoms occur within the first hour after consuming pecans and can range anywhere from hives and swelling to vomiting and loss of consciousness.

If you suspect you or your child may have an allergy to pecans, it’s important to get tested at an allergist before trying them. Anytime you believe you may be experiencing an allergic reaction to pecans, you should immediately discontinue eating them and consult a physician.

Finally, many people wonder: Can dogs eat pecans? Although this tasty tree nut can be a great addition to the diet for humans, they’re not so great for your furry friends. This is because they contain a compound called juglone, which can be toxic to some animals, including dogs and horses. They may also cause stomach issues or an obstruction, which can have serious side effects if left untreated.

Recipes

When selecting your pecans, it’s best to look for nuts that are uniform in size and feel heavy. Many people choose to purchase only deshelled pecans, reducing the amount of work involved in using them for cooking. However, if you’re looking for fresher nuts, you may be interested in buying pecans still in their shells and shelling them yourself.

The beauty of these drupes is that they don’t have to be cooked in order to eat, but they’re delicious when prepared in almost any method. Some recipes call for you to first toast pecans before adding them to your dish, which gives them a slightly richer flavor. There are many recipes and instructions for how to toast pecans, but it generally involves spreading them on a baking sheet and toasting for around five minutes.

Here are a few simple recipes you can use to take advantage of the many health benefits of pecans:

• Pecan Pesto Salmon
• Candied Pecans
• Gluten-Free Pecan Pie
• Cinnamon Spiced Pecans
• Pecan Coconut Balls

Final Thoughts

• Pecans are a type of tree nut that are botanically classified as a drupe, or stone fruit.
• Are pecans healthy? There are numerous potential pecans health benefits, including increased weight loss, reduced inflammation and oxidative stress, improved heart health, better brain function and more.
• The pecans nutrition facts also boasts a good amount of fiber, protein and heart-healthy fats along with micronutrients such as manganese, copper and thiamine.
• From candied to spiced to roasted pecans, there are tons of different ways to include this nutritious ingredient in your diet.
• However, keep in mind that they are very energy-dense, so be sure to enjoy in moderation as part of a well-rounded, healthy diet.

The post Are Pecans Good for You? Health Benefits and Recipes appeared first on Dr. Axe.

Ever notice that a walnut looks just like the human brain? According to ancient wisdom, this is more than just a coincidence. Considering one of the biggest benefits of walnuts nutrition is the ability to support your most important organ — the brain — walnuts are scientifically proven to be a true “brain food” and one of the healthiest nuts around.

What are health benefits of walnuts? There might be a decent amount of calories in walnuts nutrition, but they also come packed with healthy fats, antioxidants and minerals. According to studies, eating walnuts can help improve your mood, considering they contain one of the highest amounts of omega-3 fats of any nut. In addition to the remarkable things that omega-3 foods can do for your mind, they’re also known as a heart-healthy food by lowering triglyceride levels and reducing dangerous plaque formation in the arteries.

In fact, a recent study published in the Journal of Nutrition found that eating 3 ounces of walnuts a day, along with a healthy diet, promoted positive gut-health changes and reduced the risk of heart disease in obese adults.

Walnuts can be a great tool for weight management too. According to some studies, eating a few walnuts, about four to six halves, before meals decreases people’s perceived level of hunger and may cause them to eat less later in the day. And believe it or not, that’s not all walnuts nutrition has to offer.

Walnuts Nutrition Facts

Would you believe that walnuts (scientific name Juglans regia L.) have been providing crucial nutrients to humans for nearly 8,000 years?

A report on walnuts published in the American Journal of Nutrition states:

Compared to most other nuts, which contain monounsaturated fatty acids, walnuts are unique because they are rich in n-6 (linoleate) and n-3 (linolenate) polyunsaturated fatty acids. Walnuts contain multiple health-beneficial components, such as having a low lysine: arginine amino acid ratio and high levels of arginine, folate, fiber, tannins, and polyphenols.

As you’ve probably noticed, one of the areas where walnuts nutrition shines most is the nut’s high supply of omega-3s benefits, including:

• Omega-3 fatty acids are not only helpful for heart health and brain health, but also for controlling inflammation and improving circulation, memory, thought processing and blood sugar control.
• The human species evolved on a diet that contained high amounts of omega-3 fatty acids — the kind found in wild fish like salmon, flaxseeds, walnuts and wild game — and much less of the polyunsaturated fats called omega-6 fatty acids, found in vegetable oils, packaged foods, and some nuts and seeds.
• In the past several centuries, we have gradually consumed more omega-6s, especially from vegetable oils, and on average much fewer omega-3 foods. Instead of the roughly ideal two-to-one, or even one-to-one, ratio of fats consumed by our ancient ancestors, today it’s believed that the average American eats 15 to 25 times more omega-6 fats than omega-3s.

Eating more walnuts as part of a healing diet can help close this gap and potentially prevent disease development. For example, walnuts nutrition benefits were praised in the Journal of Alzheimer’s Disease as providing a “significant improvement in memory, learning ability, anxiety, and motor development compared to the control diets without walnuts.”

In addition to omega-3s, walnuts nutrition provides plenty of other noteworthy nutrients too. According to walnut nutrition data published by the USDA, one ounce (approximately 28 grams) of walnuts nutrition, or about 14 halves, has about:

• 185 calories
• 3.9 grams carbohydrates
• 4.3 grams protein
• 18.4 grams fat
• 3.9 grams fiber
• 1 milligram manganese (48 percent DV)
• 0.4 milligram copper (22 percent DV)
• 44.6 milligrams magnesium (11 percent DV)
• 97.8 milligrams phosphorus (10 percent DV)
• 0.2 milligram vitamin B6 (8 percent DV)
• 27.7 micrograms folate (7 percent DV)
• 0.1 milligram thiamine (6 percent DV)
• 0.9 milligram zinc (6 percent DV)
• 0.8 milligram iron (5 percent DV)

In addition, walnuts nutrition contains some vitamin A, vitamin C, vitamin E, vitamin K, niacin, pantothenic acid, choline, betaine, calcium, potassium and selenium.

Health Benefits

1. May Help Fight Depression

Omega-3 fats help form the soft, fluid outer lining of cells that gives them the ability to communicate with each other. This is crucial for allowing the movement of “feel-good” neurotransmitters, like dopamine and serotonin, to flow into and out of cells. Without enough of the right kinds of fats in your diet, neurotransmitter function suffers, and many people feel the effects in rising feelings of anxiety, chronic stress, cravings, fatigue and mood swings.

There are compelling population studies linking the consumption of large amounts of omega-3 fats, usually in the form of wild fish in addition to certain nuts like walnuts, to lower rates of depression and psychiatric disorders. Controlled clinical trials researching the effects of omega-3s in depression and heart disease prevention continue to be underway at a number of major research centers. It seems the more we find out about how these special fatty acids work, the more we realize that their benefits are impressive, yet most people are deficient and can’t afford to be.

2. Helps Improve Brain Health and Preserve Memory

Walnuts are considered by many to be a superfood that may help slow aging. Walnut benefits for the brain include supporting memory and thought processing. Many of the same populations that suffer from higher incidences of depression due to a lack in essential omega-3s also fall victim to cognitive decline. This includes age-related conditions like dementia, Alzheimer’s disease and other memory impairments. Recent studies show promising benefits of omega-3 fatty acids in elderly patients at risk not only for cognitive decline, but also for depression.

When researchers from the Department of Biochemistry and Neurology at the University of Karachi in Pakistan evaluated the effects of walnuts on learning and memory in mice, they found significant improvements in learning and memory of walnut-treated mice compared to controls. Mice given walnuts also exhibited a significant decrease in food intake, although this didn’t have negative effects on their normal development. An analysis of their brains showed enhanced neurotransmitter function, protection against damage and improvements in nerves controlling metabolism.

3. Aids Heart Health

There’s a strong connection between both higher nut and omega-3 consumption and improved heart health. According to many studies, walnuts nutrition benefits cardiovascular health by keeping arteries clear, improving circulation, balancing cholesterol levels and lowering disease-causing inflammation.

A recent 2019 study found that replacing saturated fats with walnuts improved blood pressure levels in obese adults with cardiovascular risk. Study participants simply added 2-3 ounces of walnuts to their healthful diet and displayed a reduced risk of heart disease.

Researchers believe that walnut’s fatty acid composition, including its ALA content, fiber and other bioactive compounds, improved the participants’ gut health and therefore positively impacted their heart health. This study contributes to the understanding that changes in gut bacteria can have a significant impact on the health of other major body systems.

A 2018 study found that incorporating walnuts into the diet improved blood lipid profile without adversely affecting body weight or blood pressure.

Another study published in the Journal of the American College of Nutrition in 2012 found that walnut consumption has positive effects on lowering risks for metabolic syndrome, which is a precursor of diabetes and cardiovascular disease. When researchers investigated the effects of 56 grams of daily walnut consumption on endothelial function and other biomarkers of cardiac risk in a population of overweight adults, they found significant improvements in heart health and endothelial function. The patients experienced improved blood flow, better insulin control and healthier blood pressure. Another benefit was that the patients did not gain weight on average despite eating a higher level of high-fat walnuts.

4. Supports the Immune System and May Help Prevent Cancer

Thanks to being a great anti-inflammatory food that contains polyphenol antioxidants, walnuts nutrition benefits immune function and may even help prevent cancer formation. Some research shows walnuts should be part of a diet that helps support cancer treatment.

In 2013, researchers from the University of Texas Health Science Center investigated whether a standard mouse diet supplemented with walnuts reduced the establishment and growth of human prostate cancer cells. They found that the walnut-enriched diet reduced the number of tumors and growth significantly and that the final average tumor size in the walnut-diet animals was roughly one-fourth the average size of the prostate tumors in the mice that ate the control diet.

5. Makes a Filling Snack and Supports Weight Loss

Are walnuts good for weight loss? Yes — despite being a calorie-dense food (as all nuts are), walnuts effectively help alleviate hunger. They are nutrient-dense foods, meaning you consume many essential vitamins, minerals and fats when you eat them — all for a relatively small percentage of your daily calories. Walnuts also have compounds that help burn belly fat, since they’re chock-full of fatty acids and some protein. Both help make you feel full. This is important for curbing food cravings, especially for things like sugar and refined carbohydrates.

Though walnuts are calorie-dense, clinical dietary intervention studies show that walnut consumption doesn’t cause a net gain in body weight when eaten as a replacement food. When you lack fatty acids, protein, fiber or other essential nutrients found in walnuts nutrition, it’s much harder for the body to stay at a steady weight, control blood sugar levels, regulate insulin and appetite, and balance cholesterol.

While sugary snacks can be thought of as metabolism death foods, a one-ounce serving of walnuts, or about a fourth of a cup, eaten between or with meals can help balance blood sugar, improve cognitive function and stop you from overeating later on. Keep in mind that walnuts act like a natural appetite controller, but it might be best to try subbing in walnuts for some other high-fat foods that don’t provide as many benefits — for example, processed lunch meats and vegetable oils.

6. Improves Reproductive Health and Aids in Growth and Development

Walnuts are nutrient-rich in essential minerals. They have protein, fiber, calcium, magnesium, phosphorus, manganese and potassium. Thus, if you have low potassium, for instance, walnuts can bring your levels back up. In fact, all of these are crucial for a developing brain and body, so pregnant women, new mothers and young children (once they’re able to safely tolerate nuts) are all encouraged to enjoy walnuts regularly.

Manganese found in walnuts, in particular, is an important essential mineral for growth, reproductive health, the skeletal system, wound healing and brain development. It’s also needed to maintain a healthy metabolism and to digest and utilize carbohydrates from food that support muscle and tissue growth.

7. Great Way to Increase Children’s Omega-3 Intake

Many health experts recommend giving walnuts to kids as a brain-boosting, nutritious snack. They might also be a natural treatment for ADHD and other developmental problems. Several studies demonstrate greater attention, reduction in behavioral problems and less ADHD-related symptoms in school children when they take omega-3 fat supplements or consume plenty of omega-3s from foods.

Considering it’s hard to get many children to eat wild-caught fish on a regular basis, finding ways to sneak some walnuts into their meals is a great way to give them omega-3s naturally that support their physical and mental health.

Related: Pili Nuts: The Keto-Friendly Nuts that Support the Heart & Bones

Uses in Traditional Medicine

In Traditional Chinese Medicine, walnuts are said to have sweet and warm properties that are associated with winter, the lungs, large intestine and kidney meridians. They are typically eaten raw or added to stir-fries in order to help “tonify the kidneys, nourish the blood, warm the lungs and moisten the intestines.” Walnuts are especially recommended to patients who need help with pain management, digestion, relieving asthma and lowering cholesterol. In order to avoid an upset stomach and diarrhea, it’s typically recommended to avoid eating excessive amounts of walnuts, which can loosen the stools.

According to Ayurvedic medicine, lightly roasted walnuts provide warmth and make a great addition to fruit or warm cereal for breakfast. They are a balanced source of protein, fats and nutrients and have sweet, oily/heavy, slimy and hot properties. This gives walnuts benefits including treating skin conditions and wounds, building strength, improving digestion, building blood, fighting fatigue, and improving respiratory and dental health.

Walnuts vs. Black Walnuts

• There are two common kinds of walnuts: the English walnut, which ironically comes from California, and the black walnut, which is also native to America.
• The two different kinds vary somewhat in terms of their nutritional profile, with the English walnut having slightly less protein and more fat. However, both are still great options.
• Black walnuts (Juglans nigra) have been a nutritious addition to the diets of individuals since ancient times. They contain compounds including flavonoids, quinones and polyphenols and are known for their antineoplastic, anti-inflammatory, antioxidant, antiatherogenic and neuroprotective properties.
• Something that makes black walnut leaves, bark and fruits unique is that this plant contains a constituent called juglone, known to be effective against worms, tobacco mosaic virus and H. pylori. It also has the compound plumbagin, known to have neuroprotective and cancer-fighting effects. Black walnuts also contain other antioxidants, polyphenols and monounsaturated fatty acids, such as gamma-tocopherol, folate, melatonin and phytosterols.
• Common English walnuts are easier to crack and larger than black walnuts. In some places, black walnuts can be purchased in stores or at a reputable online store. The meat encased in the black walnut is much smaller and more difficult to pick out of the shell compared to other walnuts, so it’s common for black walnuts to be chopped when sold.

Related: Walnut Oil Benefits for the Heart, Skin, Gut & More

Walnuts vs. Other Nuts

• Compared to walnuts, almonds are a bit less calorie-dense, higher in protein and lower in fat. They contain more monounsaturated fat and less polyunsaturated fat, including less omega-3s. You can eat 23 almonds for 160 calories, versus 14 walnut halves for 190 calories. Almonds are also a great source of fiber, calcium and vitamin E (the best nut source of this antioxidant).
• Peanuts are one of the highest-protein and fiber nuts, plus one of the lowest in calories, meaning you can eat more of them without consuming loads of calories. However, peanuts can contain mold and are a common allergen, so take precaution when eating them.
• Macadamia nuts are one of the nuts with the most fat and highest amount of calories, although this isn’t a bad thing considering they are very high in monounsaturated fat and healthy saturated fatty acids. Rather than eating lots of peanut butter, try macadamia nut butter as a creamy alternative.
• Brazil nuts are an excellent source of selenium (just one nut contains more than a day’s worth) and contain a good mix of monounsaturated and polyunsaturated fat. Brazil nuts and walnuts contain similar amounts of protein and carbs, but walnuts are a better source of omega-3s.
• Pecans are a high-calorie nut with a high fat content, mostly monounsaturated fat. They contain oleic acid along with phenolic antioxidants. Pecans nut and macadamia nuts overall have the lowest amounts of protein and the highest amounts of fats (but these are still healthy fats).
• Hazelnuts are rich in unsaturated fats (mostly oleic acid) and high in magnesium, calcium, and vitamins B and E.
• When we compare walnut nutrition benefits to benefits of other nuts, we see that walnuts are one of the most nutrient-dense. They have the highest amount of heart-healthy alpha linoleic acid (ALA), a type of omega-3 fatty acid found in plants. However, eating a variety of nuts gives you the most benefits. For example, nuts and seeds, including walnuts, benefit your hair, skin, nails, brain and heart because they all contain healthy fats and slightly different antioxidants and minerals. Many nuts are high in vitamins A, B, and E; folic acid; calcium; magnesium; phosphorus; potassium; and zinc.
• It’s best to avoid nuts packaged or roasted in oil and instead eat them raw or dry-roasted whenever possible.

How This Nut Fits Into a Keto Diet

If you eat a high-fat, low-carb diet — such as the ketogenic diet — walnuts nutrition benefits include supplying you with healthy fats, omega-3s, vitamin E and an array of minerals. Walnuts are also lower in carbs than some other nuts, like almonds, peanuts or cashews.

How many walnuts can you eat in a day if you’re following the keto diet? As a general rule, have no more than a quarter cup of nuts, seeds or nut/seed butters per day when on the keto diet. Even if you’re not following a low-carb diet, this serving size is a good amount to aim for. This provides a good dose of filling fats, as well as some protein and fiber, without too many carbs. How can you use walnuts on the keto diet? Add some to a salad or roasted veggies, try walnut butter in a smoothie, or snack on them raw.

Where to Find and How Use

Walnuts are edible after ripening and being removed from their outer shells. The hard outer shell encloses the walnut, which is really the plant’s kernel or “meat.” A walnut kernel is usually made up of two halves separated by a partition. Ready-t0-eat walnuts are already shelled and removed from their hard coats — which are actually high in nutrients, too, and contain antioxidants.

It’s recommended that you purchase walnuts in their shells and then crack them open yourself just prior to using them. If you can find whole walnuts that haven’t already been de-shelled, stock up on them since they last a while and will be fresher once you do decide to eat them. If not, you can still obtain plenty of benefits from walnuts nutrition by buying shelled whole walnut halves. Just make sure their flesh is white rather than yellow.

Since a yellow flesh can indicate that the walnuts have gone rancid, this will tell you they have lost some of their nutrients. Also keep in mind that organic walnuts tend to have darker brown shells, and their color will vary depending on how much sun the walnut tree branches grew in. Brown coloring on walnuts is not an issue or something to worry about; just avoid yellow spots.

If you’re concerned about the calories in walnuts, how many walnuts should you eat? A typical recommendation is to eat four to six walnut halves per day, although more isn’t necessarily a bad thing if your diet is overall balanced. Aim to have a small “handful,” or roughly a quarter cup — rather than getting carried away with a very large portion size that can cause a stomachache. When should you eat walnuts, morning or night? Anytime that you enjoy them is great, although they tend to be a popular breakfast ingredient in recipes like oatmeal, healthy muffins, etc.

Recipes

Try the following walnut recipes:

• Raw Walnut Tacos Recipe
• Mango Walnut Spinach Salad Recipe
• Raw Brownie Bites Recipe
• Cheesy Spaghetti Squash Recipe

Risks and Side Effects

Walnuts as Part of a Balanced Diet

To be clear, the type of omega-3 fatty acids found in nuts and seeds like walnuts, chia seeds and flaxseeds is not the same kind of omega-3 found in fish like salmon. Most of the research on omega-3 fats that demonstrate such strong cardiovascular and brain-boosting benefits involve the two omega-3 fats that are found in fish: EPA and DHA.

The kind of omega-3 found in walnuts is called ALA , or alpha-linolenic acid. It’s believed that the body can make the preferred types, EPA and DHA, from the type found in walnuts (ALA), but it can’t necessarily do such a great job of this.

While ALA omega-3 fats from walnuts have plenty of health benefits — and walnuts themselves offer other nutrients, too — it’s wise to get more omega-3s from wild-caught fish and also supplements when necessary. It’s also a good idea to consume all three types of omega-3 fats for optimal benefits, which is why it’s important to vary your diet and eat a variety of different foods.

Keeping Walnuts Fresh and Making Them More Digestible

Walnuts contain a low level of antinutrients, like all nuts. To make them more digestible and get even more benefits from walnuts nutrition, you can soak them overnight, then discard the water. If you’d like, you can also sprout the walnuts, which further increases absorption of their minerals.

Walnuts, like other tree nuts, must be processed and stored properly so they don’t spoil and become rancid. Poor storage in moist and hot places can make the fatty acids in walnuts go bad, leading them to be susceptible to insects and fungal mold infestations. These have the potential to cause growth of aflatoxins, which are carcinogens that shouldn’t be consumed in high amounts. If you ever see mold growing on your walnuts, be careful to throw them out.

Final Thoughts

• Walnuts (Juglans regia L.) have been providing crucial nutrients to humans for thousands of years.
• Why are walnuts good for you? They come packed with healthy fats, including omega-3s, antioxidants, vitamins and minerals. They are a great source of antioxidants like polyphenols and tannins, as well as fiber, manganese, copper, magnesium and phosphorus.
• Among all nuts, walnuts are the best source of omega-3 polyunsaturated fats. They are low in carbs and a decent source of protein and fiber.
• Health benefits of walnuts include fighting depression, protecting brain health/memory,  improving heart health, supporting the immune system, improving reproductive health and supplying omega-3s to children.

Read Next: Cashews Nutrition: Helps Prevent Cancer, Diabetes & More

The post Walnuts Nutrition Helps Both Your Heart & Mood appeared first on Dr. Axe.

Looking for a superfood that may help to boost your pregnancy in multiple ways? You may want to consider trying chia seed during pregnancy.

Chia seeds contain essential vitamins and nutrients, plus they’re so easy to incorporate into your diet on a daily basis. Just check out these chia seed recipes for pregnancy, and you’ll see how many delicious things you can make using chia seeds. Of course, these recipes are delicious and health-boosting for non-pregnant people as well! For example, chia seed pudding and chia seed pancakes are rich and satisfying, yet unlike many other sweet treats, they won’t leave you feeling sluggish and regretful.

Chia seeds are also easy to incorporate into your diet by adding them to yogurt, oatmeal, smoothies and salads. Do chia seeds need to be soaked before eating? It’s not an absolute “must,” but soaking chia seeds allows them to sprout, which makes them easier to digest and helps increase the amount of nutrients your body is able to absorb.

If you’re pregnant, consuming chia seeds can provide you and your growing baby with a healthy boost, and you’ll likely enjoy the seeds so much that you’ll keep eating them post-pregnancy, too.

Benefits of Chia Seed During Pregnancy

These tiny seeds pack such a nutritional punch that expectant mothers should consider incorporating them into their diets. Pregnancy can deplete your body of important nutrients, and eating chia seeds can help replace those lost nutrients while providing a much needed energy boost. Chia seeds are easy to incorporate into your daily routine and benefit not only the mother’s health, but the baby’s development as well.

You can eat chia seeds several ways, but soaking them before consumption is highly recommended, especially for a pregnant woman, whose digestive system is already being taxed more than usual.

Here are the top chia seeds benefits for pregnancy and why they’re among the best foods to include on a pregnancy diet:

1. Great Source of Omega-3s

Omega-3 fatty acids are essential for brain development in babies, but unfortunately, most Western diets are low in these essential fatty acids. Many people choose to meet their daily requirements by consuming salmon or fish oil supplements, but consuming chia seed during pregnancy is a great plant-based way to up your omega-3 intake.

If you’re not going to soak chia seeds before eating them, the next best thing is to grind them, which also helps to make them more digestible and makes their omega-3s more readily available for your body and baby to make use of.

2. Replenish Lost Nutrients

Pregnancy is very taxing on the body. Chia seeds pack a powerful antioxidant punch and provide vitamins and minerals essential for a healthy pregnancy. They’re especially high in nutrients like calcium, phosphorus, magnesium, manganese, copper, zinc, potassium and iron.

During the final three months of pregnancy, it’s especially important to get adequate calcium for proper skeletal development. Chia seeds contain almost five times the amount of calcium as milk per gram, and as an added bonus, they also contain boron, manganese and vitamin A, all of which are critical minerals for bone health.

3. Help to Prevent Iron Deficiency

Insufficient iron intake during pregnancy can raise her infant’s risk of low birth weight, premature birth, low iron stores and impaired cognitive and behavioral development. Chia seeds are also a good source of iron, which is essential to develop the red blood cells that transport oxygen through the body. During pregnancy, increased iron intake is necessary to accommodate the mother’s increased blood volume and for the development of the baby’s blood.

4. Balance Blood Sugar

High blood sugar makes for a risky pregnancy. It’s been linked to complications such as high birth weight, increased chance of C-section deliveries and preeclampsia. Chia seeds are rich in fiber, which helps slow sugar absorption in the bloodstream and keep blood sugar levels steady.

5. Boost Energy Levels

Chia seed consumption for energy dates back to the Aztec civilization. The Aztecs even considered the seeds to be somewhat magical due to their impressive ability to increase stamina for long durations. The high healthy fat and protein content of chia seeds encourages a sustained energy boost and can help fight fatigue throughout the day, which is something a pregnant woman can benefit from, especially as her energy fluctuates throughout the course of her pregnancy.

6. Ward Off Constipation

Constipation is an extremely common complaint for pregnant women. The good news is chia seeds are a great natural constipation remedy, loaded with fiber that can help to prevent this health dilemma. Eating chia seeds during early pregnancy and chia seeds during third trimester weeks can be especially helpful when constipation is more likely to occur.

If you can avoid constipation, you will also be more likely to avoid the pain and irritation of hemorrhoids, another common pregnancy-related problem that can be brought on or made worse by constipation.

Side Effects and Precautions

Are chia seeds safe for pregnant women? Consuming chia seeds during pregnancy is generally safe as long as you eat them in moderation.

What are the side effects of eating chia seeds? Some people may experience stomach discomfort when consuming chia seeds if they don’t normally eat high-fiber foods or if they consume very large amounts of the fiber-rich seeds. As with any food, it’s always best to consume chia seeds in moderation.

Make sure to drink plenty of water with chia seeds, especially the raw version, because the seeds can absorb many times their weight in water. This is one of the reasons why it’s really best to soak and sprout chia seeds before consuming them.

How much chia seeds a day is safe? According to the Cleveland Clinic, “Eating one to two tablespoons of chia seeds a day is considered a healthy daily amount.” If you don’t generally eat high-fiber foods, maybe start off with half a tablespoon.

If you have any concerns regarding safety of chia seed during pregnancy or if you experience any unwanted side effects, speak with your doctor or midwife. To be on the safe side, you can also check with your healthcare provider before consuming chia seed during pregnancy.

Flax Seeds During Pregnancy?

You may also want to consider consuming flax seeds during pregnancy. Flax seeds are another rich source of omega-3 fatty acids and also contain many important nutrients with a similar nutrition profile to chia seeds. However, chia seeds contain higher levels of omega-3 fatty acids than flax seeds. In addition, chia seeds are higher in fiber and calcium than flax seeds.

You must eat flax seeds after soaking and sprouting or grinding them into a powder. After, they can be used very similarly to chia seeds.

Whether you choose to eat flax seeds, chia seeds or both during your pregnancy, it’s best to add them slowly to your diet since they are very high in fiber. If you consume too much too quickly, stomach discomfort may occur.

Final Thoughts

• Chia seeds are a superfood you can easily add to your favorite meals and snacks, such as yogurt, oatmeal, salads and healthy baked goods.
• Chia seeds can be consumed whole and raw, but it’s better to soak and sprout them first, or to grind them, so they are easier to digest and you can absorb their nutrients better.
• Consuming chia seed during pregnancy provides important nutrients for both mother and baby, including omega-3 fatty acids, protein, fiber, calcium, phosphorus, magnesium, manganese, copper, zinc, potassium, iron and more.
• Flax seeds have a similar nutrient profile and benefits for pregnancy; you can use them in a similar fashion to chia seeds.
• Eating chia seed during pregnancy can help to boost energy levels, balance blood sugar, prevent iron deficiency and ward off or improve constipation and hemorrhoids.
• Check with your healthcare provider if you’re pregnant and feeling unsure about adding chia seeds to your diet. In general, one to two tablespoons daily is a safe amount for most people.

Read Next: Pregnancy Diet: The Best Foods & Supplements for a Healthy Pregnancy

The post 6 Benefits of Chia Seed During Pregnancy appeared first on Dr. Axe.

Chia seeds and flax seeds are the two most popular varieties of seeds for their versatility, nutrient profile and wealth of health benefits. But when it comes to chia seeds vs flax seeds, which one is better for you?

Good news — they are both fantastic additions to your diet. Packed with fiber, protein and healthy fats, chia and flax seeds can help to improve your digestive, cardiovascular and cognitive health.

Per serving, it’s true that chia seeds benefits may outweigh those of flax seeds, but adding either one to your diet can have a positive impact.

Chia Seeds vs. Flax Seeds Nutrition

Chia seeds and flax seeds nutrition both include a good amount of fiber and protein. They both also have an extensive nutrient profile and provide a type of omega-3 fatty acid called alpha-linolenic acid (ALA).

Ounce for ounce, chia seeds contain the higher amount of fiber and are especially rich in soluble fiber, which can help lower cholesterol levels, reduce appetite and promote regularity. Chia seeds are also easy to digest, and unlike other types of seeds, they can be consumed either whole or ground. Plus, they boast a good amount of several other micronutrients, including manganese and phosphorus.

Flaxseeds pack in more omega-3 fatty acids per serving, which is important for reducing inflammation and preventing chronic disease. Flaxseeds are also high in lignans, which are plant compounds that act as antioxidants and have been linked to protection against cancer and heart disease. Unlike chia seeds, however, flaxseeds need to be ground up before consumption in order to maximize the potential health benefits.

Here’s a rundown of chia seeds versus flax seeds nutrition. Two tablespoons of chia seeds contains approximately:

• 137 calories
• 12.3 grams carbohydrates
• 4.4 grams protein
• 8.6 grams fat
• 10.6 grams fiber
• 0.6 milligram manganese (30 percent DV)
• 265 milligrams phosphorus (27 percent DV)
• 177 milligrams calcium (18 percent DV)
• 1 milligram zinc (7 percent DV)
• 0.1 milligram copper (3 percent DV)
• 44.8 milligrams potassium (1 percent DV)

And two tablespoons of whole, unground flax seeds contains approximately:

• 110 calories
• 6 grams carbohydrates
• 4 grams protein
• 8.5 grams fat
• 6 grams fiber
• 0.6 milligram manganese (30 percent DV)
• 0.4 milligram thiamine/vitamin B1 (22 percent)
• 80 milligrams magnesium (20 percent DV)
• 132 milligrams phosphorus (14 percent DV)
• 0.2 milligram copper (12 percent DV)
• 5 milligrams selenium (8 percent DV)

Uses

Chia seeds and flax seeds nutrition allows for their many uses and benefits. Both types of seeds are high in antioxidants, vitamins and minerals, omega-3 fatty acids, dietary fiber and protein. They both support healthy skin, promote digestive health and boost cardiovascular health.

Flax seeds are the richest dietary source of lignans that help to promote hormonal balance and reduce the risk of cardiovascular disease, osteoporosis and maybe even hormone-associated cancers like breast cancer.

Flax seeds are also a pretty good source of thiamine, which helps the body to utilize the macronutrients found in the seeds and turn them into useable energy. Thiamine also supports cognitive health, and getting enough may help to prevent neurodegenerative diseases.

Chia seeds, on the other hand, contain more calcium and phosphorus per serving. Calcium is known for its ability to improve blood pressure and support bone health. And phosphorus is needed to maintain energy levels, and it promotes detoxification.

Chia Seeds Or Flax Seeds for Constipation?

Both chia seeds and flax seeds are beneficial for digestion and help to relieve constipation. Both form a gel when they are combined with liquid during digestion. This blocks the fiber in the seeds from releasing sugars and breaking down fully. This helps to bulk up stool and flush water from your digestive tract. The fiber in both chia seeds and flax seeds also act as prebiotics that help to stimulate the growth of friendly bacteria in your gut.

Although adding either type of seeds will benefit your digestive health and relieve constipation, chia seeds contain more fiber ounce for ounce, so you may notice a bigger impact.

Chia Seeds vs Flax Seeds for Bodybuilding

Both chia seeds and flax seeds provide healthy fats, protein and fiber, making them beneficial foods for weight loss and bodybuilding. Both types of seeds can be used to enhance exercise performance too, but chia seeds in particular are often used by athletes for carb-loading, which is a strategy used by endurance athletes to help maximize the storage of glycogen in the muscles and liver.

Chia seeds and flax seeds both contain protein that can help to build muscle mass and increase strength. It may be especially helpful to consume chia seeds and flax seeds after a workout to support the repair of muscle tissues, help in building new muscle and speed up recovery time between workouts.

How to Eat Chia Seeds and Flax Seeds

There are so many ways to eat chia seeds and flax seeds. You can add both types of seeds to your homemade baked goods, like breads, waffles, muffins and cookies. You can also add them to your daily breakfast bowl, smoothie or yogurt parfait. You can also make your own homemade granola that includes both flax seeds and chia seeds.

Here are some simple tips to keep in mind when eating chia seeds and flax seeds:

• You need to grind whole flax seeds before you add them to your recipes, but chia seeds can be eaten whole. To grind whole flax seeds, you can use a coffee grinder right before you plan to eat them. You can also buy pre-ground flax seeds, which is often called flaxseed meal.
• Soaking both chia seeds and flax seeds before you eat them will “sprout” them, which makes them easier to digest and increases the amount of nutrients your body will be able to absorb. To soak the seeds, simply let them sit in warm water for about 30 minutes. You can also let them soak overnight, which creates a gel-like consistency.
• Mixing flax seeds and chia seeds with water will allow them to be become a gel-like substance. You can then use the soaked seeds to create your own jam or pudding.
• You can mix both chia seeds and flax seeds with water to create an egg substitute that can be used in your baked goods recipes.

Chia Seeds vs Flax Seeds in Smoothies

Both chia seeds and flax seeds are great additions to any smoothie. They will boost the nutritional value and make the smoothie more filling because of their fiber content.

Should You Eat Chia Seeds and Flax Seeds Together?

Yes! Eating chia seeds and flax seeds together will supply a range of nutrients. To incorporate the seeds into your daily regime, start by eating one tablespoon of each type of seed daily. If you aren’t used to eating this much dietary fiber, start with a half tablespoon of each first so your digestive system can adjust.

Final Thoughts

• When it comes to chia seeds vs flax seeds, both are great sources of fiber, protein and healthy fats. Plus, they supply a range of micronutrients including manganese, phosphorus and thiamine.
• You can use both chia seeds and flax seeds to support digestion, boost cardiovascular health, increase energy levels, support weight loss and promote muscle building. For relieving constipation, chia seeds do contain more fiber ounce for ounce, so adding them to your diet may be more beneficial.
• The best way to reap the benefits of both chia seeds and flax seeds is to add a half tablespoon to one full tablespoon of each to a smoothie, baked goods recipe, yogurt parfait or breakfast bowl.

Read Next: Sprout Guide: How to Sprout Grains, Nuts & Beans

The post Chia Seeds vs Flax Seeds: Which Is Healthier? appeared first on Dr. Axe.

Perhaps most well-known as a central ingredient in soda bread and rye, caraway seeds are a powerful spice that bring a mix of flavor, aroma and health benefits to the table. In addition to being high in disease-fighting antioxidants, emerging evidence also shows that caraway seeds may promote healthy digestion, increase weight loss and help keep blood sugar levels stable.

So what is caraway seed used for, and why should you consider upping your intake of this stellar spice cabinet staple? Here’s what you need to know.

What Are Caraway Seeds?

Caraway, also known as Persian cumin, meridian fennel or its scientific name, Carum carvi, is a plant that is closely related to carrots, parsley, celery, coriander and cumin. It has feathery leaves and produces small pink and white flowers — as well as a crescent-shaped fruit, which is also known as the caraway seed.

Caraway seeds have a strong, pungent flavor and aroma. This is due to the presence of compounds such as limonene, carvone and anethole. They are often used whole in desserts, salads, soups, stews and baked goods. The essential oils of the fruit are also extracted and used in many commercial products, such as medications and flavored liqueurs.

Some of the potential caraway seeds benefits include increased weight loss, decreased blood sugar and improved digestive health. They are also a great source of several important vitamins, minerals and antioxidants, making them an excellent addition to a well-balanced, healing diet.

Related: What Are Nigella Seeds? Top 5 Benefits + How to Use

Health Benefits

1. High in Antioxidants

Caraway seeds are loaded with antioxidants. These powerful compounds help fight free radicals and prevent damage to the cells. In addition to neutralizing free radicals and reducing oxidative stress, antioxidants are thought to aid in the prevention of chronic conditions, such as cancer, diabetes and heart disease.

Interestingly enough, one animal model published in the Journal of Pharmacy and Pharmacology found that supplementing with caraway seeds was able to significantly increase serum antioxidant levels in rats. Although more research is needed to understand the effects on humans, this could potentially have far-reaching effects on health and disease.

2. Support Digestive Health

Caraway seeds have long been used as a natural remedy for digestive issues, such as gas, bloating and constipation. This is thanks in part to their high fiber content. Just one tablespoon supplies 2.5 grams of fiber.

Fiber passes through the digestive tract very slowly and helps add bulk to the stool to relieve constipation and support regularity. Studies show that upping your intake of fiber can aid in the treatment of constipation, hemorrhoids, diverticulitis and intestinal ulcers. One human study even found that caraway oil was effective at reducing symptom severity and providing relief for patients with irritable bowel syndrome.

3. Promote Weight Loss

Caraway seeds can be a great addition to a healthy diet to help curb cravings, reduce appetite and boost weight loss with minimal effort required. According to a 2013 study published in the journal Evidence-Based Complementary and Alternative Medicine, supplementing with caraway extract for 90 days resulted in a significant reduction in weight and body fat of participants, even with no other changes to diet or exercise.

Another study had similar findings, reporting that consuming 30 milliliters of caraway extract led to significant reductions in appetite, carbohydrate intake and body weight after just 90 days.

4. May Help Fight Cancer Cells

Caraway seeds contain a highly concentrated amount of antioxidants, which are powerful compounds that help neutralize free radicals and reduce the risk of chronic disease. Thanks to their rich content of antioxidants, caraway seeds are believed to have potent cancer-fighting properties.

For example, one animal model out of India found that supplementing with caraway extract was effective at improving antioxidant status and preventing lesion formation in rats with colon cancer. Another animal study also found that consuming caraway seeds helped block the growth of new tumor cells in the colon.

5. Could Prevent Seizures

Although research is still limited, some studies show that caraway seeds could have anti-convulsant properties and may help protect against seizures. One animal model conducted by the Shiraz University of Medical Sciences showed that administering the extracts and essential oils of caraway seeds to rats helped prevent several different types of seizures. However, more research is needed to determine whether these effects apply to humans as well.

6. Stabilize Blood Sugar

Some research suggests that adding caraway seed to your diet can help regulate blood sugar levels to protect against diabetes symptoms, such as increased thirst, fatigue and unintentional weight changes. In fact, one animal model out of Morocco showed that administering caraway seed extract to diabetic rats was effective at lowering blood sugar levels.

Plus, caraway seeds are also a great source of fiber. Fiber can have a powerful impact on blood sugar control and can help slow the absorption of sugar in the bloodstream to keep blood sugar levels stable.

Nutrition Facts

Caraway seeds are considered a nutrient-dense food. This means they are low in calories but pack a good amount of fiber and antioxidants into each serving. They also contain several important micronutrients, including iron, magnesium, phosphorus and zinc.

One tablespoon (about 6 grams) of caraway seeds contains approximately:

• 21.6 calories
• 3.2 grams carbohydrates
• 1.3 grams protein
• 0.9 gram fat
• 2.5 grams dietary fiber
• 1.1 milligrams iron (6 percent DV)
• 44.8 milligrams calcium (4 percent DV)
• 16.8 milligrams magnesium (4 percent DV)
• 36.9 milligrams phosphorus (4 percent DV)
• 0.1 milligram manganese (4 percent DV)
• 87.8 milligrams potassium (3 percent DV)
• 0.1 milligram copper (3 percent DV)

In addition to the vitamins and minerals listed above, caraway seeds also contain a small amount niacin, vitamin B6, folate, vitamin A, vitamin C, vitamin E, choline, zinc and selenium.

Uses in Traditional Medicine

Traditionally, caraway seeds were served to promote digestion following a hearty meal. Thanks to their medicinal properties, they have also been used in several holistic forms of medicine and are considered one of the top herbs and spices for healing.

In Ayurvedic medicine, for example, caraway seeds are used to detoxify the body, stimulate digestion and increase circulation. They are thought to alkalize the body, decrease feelings of pain, settle the stomach and soothe cramps.

Meanwhile, in Traditional Chinese Medicine, caraway seeds are considered warming and pungent. They are also used to circulate qi, the vital energy of all living things. Caraway seeds are sometimes used to treat liver qi stagnation, which can cause issues like mood changes, constipation, abdominal pain and decreased appetite.

Caraway Seeds vs. Fennel Seeds vs. Cumin Seeds

Caraway, fennel and cumin seeds all share similarities in terms of taste and aroma, but there are several distinct differences between these three common kitchen ingredients.

What is fennel? Fennel is a type of flowering plant that belongs to the carrot family. It is favored for its distinct licorice-like flavor and versatility. Many people wonder: Are fennel seeds and caraway seeds the same? Although the caraway plant is closely related to fennel, the two are actually categorized as different species of plants. The main distinction between caraway seeds vs. fennel is in terms of flavor. Fennel has a mild taste that is very similar to anise seed, while caraway seeds have an earthy, citrus-like flavor. For this reason, caraway seeds are often used as a popular fennel seed substitute in many different recipes.

Cumin seeds, on the other hand, are another plant in the same family. Cumin is a common staple in many types of cuisine. It is found in both whole and ground form. Like fennel, cumin is a popular caraway seeds substitute thanks to its nutty, earthy and somewhat spicy taste. Potential cumin health benefits include better digestion, improved immune function and more thanks to its impressive health-promoting properties.

Where to Find and How to Use

Caraway seeds are widely available at most grocery stores. They can be found in the spice aisle among other herbs and seasonings, such as fennel and cumin. If you have difficulty locating them in a store near you, you can also often buy black caraway seeds from online retailers as well.

So what do you use caraway seeds for? The caraway seeds taste has hints of licorice, citrus and pepper with an earthy undertone. It’s a highly aromatic and warm spice that brings a distinct, sharp flavor to a variety of different dishes.

Caraway seeds are frequently used in baked goods, including rye bread and soda bread. They can also be added to soups, salads, curries, coleslaws, sausages and mixed veggie dishes. Try sprinkling them over roasted potatoes, stews, dips or cabbage dishes. Alternatively, try swapping them into recipes that call for cumin for a slightly more mild caraway seed substitute.

Keep in mind that caraway seeds are highly concentrated and can supply a hearty dose of flavor, even in small amounts. In fact, most recipes call for around one teaspoon or less to bring a bit of warmth and aroma to dishes.

Recipes

There are many different options for adding caraway seeds into your diet. Here are a few simple recipes using caraway seeds to get you started:

• Roasted Cauliflower and Grape Salad
• Brussels Sprouts with Caraway and Tahini
• Bohemian Goulash Soup
• Roasted Cabbage Wedges with Orange and Caraway
• Caraway Tea

History/Facts

The caraway plant is native to several different regions, including western Asia, Europe and North Africa. It’s known by many different names, most of which are derived from “cuminum,” which is the Latin word for cumin. The first use of the term “caraway” in English dates back to 1440. It is believed to be of Arabic origin.

Caraway seeds are considered a staple ingredient in many areas around world. In the Middle East, for instance, caraway seeds are added to desserts, such as keleacha, a sweet Syrian scone and meghli, a type of pudding served during Ramadan. In Serbia, they’re used to add flavor to cheeses and scones, such as pogačice s kimom. Meanwhile, the seeds are commonly added to rye bread and Irish soda bread in other parts of the world.

Today, caraway plants are cultivated throughout Europe, with Finland accounting for about 28 percent of global production. In addition to being widely used in many types of cuisine, the essential oils are also extracted for use in medications and liqueurs.

Risks and Side Effects

Although uncommon, some people may be allergic to caraway seeds. If you experience any food allergy symptoms, such as nausea, vomiting, itching or hives, after consuming foods that contain caraway seeds, discontinue use immediately and consult with your doctor.

For most people, caraway seeds consumed in food amounts are safe and can be enjoyed with minimal risk of side effects. However, eating high amounts is not recommended for women who are pregnant or breastfeeding as its potential effects have not been well-studied.

Because it may lower blood sugar levels, it may also interact with certain medications for diabetes. If you take any medications to lower your blood sugar, it’s best to keep intake in moderation and discuss any concerns with your doctor.

Final Thoughts

• Caraway seeds are high in fiber and antioxidants, plus contain a small amount of micronutrients, such as iron, calcium, magnesium and phosphorus.
• A few of the potential caraway seeds health benefits include improved blood sugar control, enhanced digestive health and increased weight loss. They may also contain cancer-fighting compounds and could aid in the prevention of seizures.
• Fennel and cumin seeds are often used as a substitute for caraway seeds thanks to their similarities in taste and aroma. However, the three come from entirely different species of plants and have several minute differences between them.
• Try adding caraway seeds to soups, salads, stews, curries and mixed vegetable dishes for a quick and convenient way to give your favorite recipes a nutritional boost.

The post Caraway Seeds Support Weight Loss, Blood Sugar & More appeared first on Dr. Axe.

Nutritionally, apricot seeds are similar to other nuts — they’re rich in healthy fats and provide some fiber and iron. There are a number of ways that apricot seeds are used in our foods today. Seeds or kernels of the apricot grown in central Asia and around the Mediterranean are so sweet that they’re sometimes substituted for almonds. The Italian liqueur amaretto, and amaretti biscotti, is flavored with extract of apricot seeds as well as almonds; plus, oil pressed from these cultivars has been used as cooking oil.

Sweet apricot seeds are sometimes sold as snacks or for baking, and they contain very little or no amygdalin, a controversial component in the kernel. People eat apricot seeds as a snack, very much like nutrition-rich almonds. Bitter apricot seeds, on the other hand, definitely contain amygdalin, which can raise cyanide levels once consumed.

The worrisome issue here is that many times apricot seeds aren’t labeled properly, whether they are sweet or bitter, and snacking on handfuls of these tasty seeds is potentially dangerous to your health. It’s hard to find a clear answer about the safety of these seeds — sweet apricot kernels are known to boost immunity and fight off bodily infections, but there is also a major debate about its chemical compound amygdalin (or Laetrile, its patented drug name, or so-called “vitamin B17,” its marketing name) and its efficacy as a natural cancer treatment.

Anti-Cancer Compounds in Apricot Seeds?

Apricot seeds contains a toxic chemical known as amygdalin, which is also referred to as Laetrile. Some companies call this compound “vitamin B17” in order to label and market the product as an essential substance. In the body, this chemical is converted to cyanide, which is poisonous and can cause serious harm.

There has been interest in using apricot kernels, which are inside the seeds, to fight cancer because of this toxic chemical that fights cancer cells before it’s converted to cyanide and spread throughout the body. Some researchers believe that the cyanide would only harm the cancerous tumor, but scientific studies suggest that this isn’t always true.

What Is Laetrile?

The name Laetrile is patented drug name used to describe a purified form of the chemical amygdalin, a plant compound that contains sugar and produces cyanide. This compound is found in the pits of many fruits (such as apricot seeds), raw nuts, and in other plants, such as lima beans, clover and sorghum.

Laetrile has been used in the U.S. for cancer treatment since the 1970s; after the treatment was banned in the 1950s because it was deemed too toxic, states argued that it wasn’t fair that the U.S. government could block access to new and promising cancer therapies. After court cases in Oklahoma, Massachusetts, New Jersey and California challenged the FDA’s role in determining which drugs should be available to cancer patients, Laetrile was legalized in more than 20 states.

In 1980, the U.S. Supreme Court acted to uphold a federal ban on interstate shipment of Laetrile, and as a result, the use of Laetrile has greatly diminished. Today, the compound is primarily manufactured and administered in Mexico and some clinics in the U.S. Although patients turn to this alternative treatment, the positive and negative effects of Laetrile are still up for debate.

Laetrile, which is a proposed nontoxic intravenous form of amygdalin, was first used as a cancer treatment in Russia in 1845 and then in the U.S. in the 1920s. At the time, amygdalin was taken in pill form, but this was deemed too toxic and the research done on this treatment was abandoned. By the 1950s, Laetrile was patented and tested for its ability to kill cancer cells on animal cells, whole animals, transplanted tumor cells and humans. After decades of research, mostly done on animals and cells, it was proposed that cancer cells are more susceptible to the toxic effects of Laetrile than normal cells.

Another theory suggests that the cyanide released by Laetrile has a toxic effect beyond its interference with oxygen utilization by cells, so cyanide increases the acid content of tumors and leads to the destruction of lysosomes, which are compartments inside of cells that contain enzymes. These destroyed lysosomes then release their contents and kill the cancer cells, which stops tumor growth.

According to the National Cancer Institute, Laetrile can be administered orally as a pill, or it can be given by injection (intravenous or intramuscular). (1) It’s commonly given intravenously for a period of time followed by pills, which is referred to as oral maintenance therapy.

The biggest concern with Laetrile treatment is the cyanide levels that grow in the body. Research shows that the incidence of cyanide poisoning is much higher when Laetrile is taken orally because intestinal bacteria and some commonly eaten plants contain enzymes that activate the release of cyanide. On the other hand, when Laetrile is taken intravenously, the cyanide levels that are released are very low.

Laetrile Studies

Study results investigating the anticancer effects of Laetrile are mixed. Some show that it’s beneficial in avoiding cancer and keeping the spread of existing cancer cells to a minimum, while others show no effects on cancerous cells. While many practitioners assert that Laetrile is a qualified cancer treatment, most agree that it shouldn’t be the primary cancer treatment for any patient — instead, certain experts recommend that it be used as an add-on supplement.

A 1982 study published in the New England Journal of Medicine evaluated the efficacy of Laetrile on 178 patients with cancer. (2) The patients received Laetrile intravenously, plus they followed a “metabolic therapy” program consisting of oral Laetrile treatments; adopted a special diet restricting caffeine, sugar, meats, dairy products, eggs and alcohol; plus patients took high doses of enzymes and vitamins.

The result of this 21-day treatment indicated that there was no substantive benefit in terms of cure, improvement or stabilization of cancer; improvement of symptoms related to cancer; or extension of life span. Several patients displayed symptoms of cyanide toxicity or had blood cyanide levels approaching the lethal range after intravenous treatment, but the levels were not elevated after oral treatment. One patient, who had gastric carcinoma with cervicallymph node metastasis, experienced a partial response that was maintained for 10 weeks while on Laetrile therapy.

In a 2006 study by the Department of Physiology at Kyung Hee University in South Korea, when Laetrile extract was combined with cancerous human prostate cells, the extract helped significantly induce apoptosis (programmed cell death) in the prostate cancer cells. The researchers conclude that amygdalin may offer a valuable, natural option for treating prostate cancer. (3)

There are several scientific studies involving animals and cell cultures, and the results are mixed. Some found that Laetrile treatment inhibited the growth of primary tumors in mice, while others reported that none of the solid tumors or leukemias that were investigated responded to Laetrile at any dose that was tested. (4) Because of these varying results, the medical community still hasn’t agreed on Laetrile’s efficacy as an anticancer treatment. (5)

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