Nazia Sadat RD, LDN, MS, MPH Seminar 5 Nuts and Seeds

Today's Agenda We have 2 topics to cover: Nuts Seeds

What are Nuts? Nuts are define as: A fruit containing a single seed with a hard shell and a tough fruity layer In other words a nut is a : Edible kernel in a hard shell Examples of nuts: Hazelnut, almonds, cashews, pecan, pistachio, etc

Nutrition in Nuts Initially nuts were shunned because of their high fat content Especially during the low fat craze Therefore they were only used as a garnish Nuts are actually very healthy because of the various nutrients they contain The protein quality score for most nuts ranges from 46%-61% 46%-76% is total fat – majority of which is unsaturated fat Other nutrients: Fiber, vitamin B6, vitamin E, folic acid, magnesium, iron, zinc, copper, phosphorus, potassium and numerous phytochemicals

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Interesting Fact Cashews are generally not eaten raw due to a toxic substance in the oil of the shells that can get into the nuts. Roasting solves this problem, so cashews are usually eaten roasted. The cashew tree is in the same family as poison ivy, and the oil in the shells of cashews may have the same effect as poison ivy does on some people.

Nuts and Health Nuts and CVD We will address this topic today Nuts and Cancer Nuts and Obesity

Nuts and CVD There have been numerous studies that have demonstrated that nuts are beneficial in protecting against CVD In mid 1970’s there was a study done by epidemiologists at Loma Linda University 351,000 seventh day Adventist who consume very little alcohol, meat, caffeine Adventists who consumed fat from nut, live longer than other Americans and experience far fewer heart attacks

Some Studies Several other larger studies support the findings from the Loma Linda study Nurses health study women There were 1255 fatal or non fatal heart attacks 4,000 women who ate >5 ounces a day of nuts: 44 heart attacks 52,000 who ate nuts 1-4 times weekly: 555 heart attacks 30,000 who rarely ate nuts: 669 heart attacks

More Studies….. In a study looking at effects of nuts and lipid profile “People who ate nuts often – 5 or more times per week, were half as likely to have a heart attack or die of heart disease as people who rarely or never ate them.” New England Journal Of Medicine 4 th March 1993 The main reason for the cholesterol reduction was the nature of the fat – walnuts are high in PUFA that contain alpha-linolenic acid “People who tend to eat nuts may be those whose lifestyles are healthier in general” By a biochemist Alice Lichtenstein at USDA nutrition research center

Lets talk about some common nuts Almonds: Very high fatty acid composition (MUFA), contains alpha tocopherol (antioxidant), Cashews: Good source of copper, iron, folacin, fiber, phytochemicals Hazelnuts: Vitamin E, folacin, vitamin B complex, calcium, iron, copper, MUFAs, PUFAs Pistachios: Iron, copper, vitamin b1 1 ounce serving has more fiber than ½ cup of broccoli

What is a serving?

Buying and Storing Nuts Nuts with shells keep longer than nuts without shells Prevents rancidity and oxidative damage After buying Transfer nuts into a air tight container – glass – to keep out as much air as possible Shelled and unshelled nuts are best stored in the freezer

Seeds Seeds like nuts are very nutrient dense Fiber, phytochemicals, Some are used as whole foods and some as flavorings Some common seeds: Flaxseed: 54% omega 3, 15%omega 6, 21% omega 9 Pumpkin: high in potassium, magnesium, phos, calcium Sesame: high in calcium and vitamin B, 25%-30% protein Sunflower: vitamin E, omega 6, vitamin D, zinc, iron

Question What are some simple ways you can recommend adding nuts and seeds to a diet?

Nut/Seed Allergies Nuts are among one of the most common allergies in the US Some people will have to avoid nuts all their life – some people may outgrow it Its not just the nuts to avoid: Sometimes nuts are a hidden and are unsuspected ingredient Label reading is therefore very important Safest way to avoid nuts: Prepare all food yourself to avoid any risk of exposure

Nuts in your Diet Sprinkle nuts into these foods: Salads Yogurt Cereal Pasta Cooked vegetables Muffins and pancakes (toss a handful or two into your batter) Divide a container of nuts into small snack bags for easy snacking at home, office or on the road

Any Questions??

Reminder Quiz this week on Unit 5 Nuts and seeds Part 1 project is due in Unit 7 FAST APROACHING