What Are the Healthiest Nuts and Seeds? By Dr. Mercola. If you ever find yourself hungry and at a loss for a healthy snack. They're easy to travel with (stash a small bag in your purse or desk drawer at work) and they keep well at home in your fridge (nuts and seeds go rancid easily, so storing them in the refrigerator or freezer helps). You can feast on whichever nuts and seeds appeal to you most, although some are arguably healthier than others. First, be sure to note that peanuts are not included in this list, as they're not nuts. The nuts that follow are tree nuts, i. Peanuts actually grow underground and, despite their name, are actually legumes – and not one I recommend eating. Fortunately, there are plenty of healthy nuts and seeds to choose from, so even without peanuts you'll have a wide variety at your disposal. Raw macadamia nuts also contain high amounts of vitamin B1, magnesium, and manganese. Moreover, about 6. This is about the level found in olives, which are well known for their health benefits. One of my favorite treats is candied pecans in a salad. It's thought that up to 9. How to Really Eat Like a Hunter-Gatherer: Why the Paleo Diet Is Half-Baked Look better and live healthier with the help of Danette May, America's leading healthy lifestyle expert. I offer weight loss programs, recipe books, and more. Processed products, as well as dairy, grains, legumes and. A study in the journal Circulation found people with abnormally high level of lipids, such as cholesterol, in their blood were able to significantly reduce their risk factors for coronary heart disease by snacking on whole almonds (those who snacked on whole- wheat muffins received no such benefit). Do be careful not to overeat almonds, however, as they are high in protein – nearly one gram per almond. However, they're most notable for being an excellent source of organic selenium, a powerful antioxidant- boosting mineral that may be beneficial for the prevention of cancer. They also have a beneficial high fat and low protein content, behind only macadamias and pecans. Eating one or two servings of pistachios a day has been shown, in fact, to increase blood levels of antioxidants and, in turn, lower oxidized LDL cholesterol in people with elevated levels. Past research has also shown that diets containing pistachios reduce systolic blood pressure and vascular responses to stress in adults with high cholesterol. They're also useful for maintaining a healthy weight (as are most nuts). People who ate pistachios for 2. Further, they're an excellent source of monounsaturated fatty acids, which tend to . Pistachios are also one of the higher protein nuts, so they should be eaten in moderation. They also contain plant compounds known as phytosterols and free- radical scavenging antioxidants, which can give your health an added boost. ![]() One of Mother Nature’s gifts to mankind, nuts and seeds, have been on this planet for centuries and up to this day, we’re still harvesting their healthy goodness. Eat cashews, they are a good source of protein and dietary fat. Cashews are actually legumes and not nuts, so they are not Paleo. Eat walnuts – they have a lot of. ![]() ![]() Pumpkin seeds have long been valued as an important natural food for men's health. This is in part because of their high zinc content, which is important for prostate health (where it is found in the highest concentrations in the body). This is also because pumpkin seed extracts and oils may play a role in treating benign prostatic hyperplasia (BPH, or enlarged prostate). Animal studies even suggest that pumpkin seeds may help improve insulin regulation and help prevent diabetic complications by decreasing oxidative stress. Sunflower seeds also contain one of the highest levels of phytosterols of commonly consumed nuts and seeds. Phytosterols are beneficial for your heart health and immune system, and may help lower cancer risk as well. ![]() Getting a Handle on “The Paleo Diet” It can be hard to enter into the world of Paleo, with so many different blogs, books, recipes, and interpretations of what. It can be very challenging for many people to accept the food choices available to them for breakfast while on the Candida diet and requires a great deal of change in. Foods to Avoid. Before we dive into the enormous list of food that you can enjoy on a Paleo diet, here are the basics of what you should avoid. There are potentially 2 different ways to rectify this. One is to add a high dose of omega 3 to balance the amount of omega 6 we eat. The other is to minimise omega 6. Brazil nuts. Kimberly Evans called them "the unsung hero of the nut bowl," while Jessica explained why. Be Careful Not to Eat Too Many Nuts. It's the high protein content that you need to watch out for, especially in nuts like almonds and pistachios. Most Americans consume three to five times more protein than they need, along with excessive starchy carbs and not enough healthy fats. Excess dietary protein can lead to elevated blood sugar, weight gain, kidney stress, leaching of bone minerals, and stimulation of cancer cells, and it's easy to overdo it if you eat a few handfuls of high- protein nuts. A more ideal protein intake is likely around one- half gram of protein per pound of lean body mass, which for most is 4. This is why my favorite nuts are those that are lowest in protein and highest in fat, including macadamia nuts and pecans. Nuts Can Help You Lose Weight. Adding healthy amounts of nuts to your diet can help you to maintain your ideal weight over time, contrary to the popular opinion that nuts are . As reported in The Epoch Times: 1. Plus they're energy- packed, which can impact the way your body adjusts your intake of calories throughout the day. Mattes suggested that a 1. This could be due to the filling nature of nuts, but more research is needed on this particular point. By this I mean look for nuts that are organic and raw, not irradiated, pasteurized, or coated in sugar. You'll also want to avoid bleached nuts, which is a common practice with pistachios, an extremely perishable, fragile crop. Once harvested, they must be processed within 2. Stained pistachios can no longer be sold in- shell, and must be removed and sold as nutmeats (generally for a lower profit). You may have seen red or green dyed pistachios on the market, and this is often done to hide such staining. Naturally pistachio shells are light beige in color, but in some areas, especially China, an even lighter, virtually white shell is thought to indicate cleanliness and freshness. To get this white shell, 9. Chinese market have been bleached, even though it is against China's Food Safety Laws. Aside from the potential for bleach residues to remain on the nuts, bleaching has been shown to destroy important phytochemicals in pistachio skins, with researchers noting that the . The most commonly used antimicrobial is hypochlorous acid (bleach). To avoid nuts that have been treated with antimicrobials and pesticides, choose organic varieties. Also, if you choose to purchase nuts or seeds from a bulk bin, make sure they smell fresh – not musty, spoiled, or stale, which could indicate rancidity or the presence of fungal mycotoxins. An even better option is to consume nuts raw, and soak them first for eight to 1. Phytic acid, which is found in the coatings of nuts and seeds, is an . Soaking nuts will help to get rid of the phytic acid and enzyme inhibitors, which can interfere with the function of your own digestive and metabolic enzymes, in the nuts. To make them more palatable, you can use a dehydrator to improve the texture. Enzyme inhibitors in nuts (and seeds) help protect the nut as it grows, helping to decrease enzyme activity and prevent premature sprouting. When nuts are soaked, the germination process begins, allowing the enzyme inhibitors to be deactivated and increasing the nutrition of the nut significantly, as well as making them much easier to digest. One exception is with macadamia nuts (and other white nuts), which have only negligible amounts of enzyme inhibitors, so soaking is not as necessary. If you prefer to eat nuts and seeds roasted, do so yourself so you can control the roasting temperature and time. Raw pumpkin seeds, for instance, can be roasted on a low heat setting in your oven (no more than 1. F or 7. 5 degrees Celsius), sprinkled with Himalayan or other natural salt, for about 1. Unfortunately, it can be difficult to find truly raw nuts in the US. For instance, pasteurized almonds sold in North America can still be labeled . It is possible to purchase raw almonds in the US, but it has to be done very carefully from vendors selling small quantities that have a waiver from the pasteurization requirement. The key is to find a company with the waiver. Foods You Can Eat on the Paleo Diet. Having a clear understanding of the foods you can eat while eating Paleo will help you design your daily meal plan. Always remember to keep things simple when preparing a meal. The more complicated it is, the less Paleo it’s likely to be. By keeping it simple you keep it clean and free of additives and chemicals that many meals in our society are full of. With that in mind, here is a list of foods you can enjoy. Use it as a guide, realizing that no list of Paleo foods is entirely complete. Meat and Fish. Paleolithic cavemen were meat eaters, that we do know. To replicate the time period as much as you can you should opt for organic meats whenever possible, or wild game. Beef – Beef is representative of a meat that is readily available today, but might have been a treat for early man. There were likely many cattle- like species back in those times, many of which aren’t around today, and the domestication of cows would coincide with the official end of the Paleolithic era and the move into agriculture. Buffalo/Bison – Here’s another protein- packed edible that is more in tune with what a caveman might have eaten. This is often brought up as a healthier alternative to beef due to its leaner make- up. Since the buffalo industry is not as widespread as the cattle industry it also means there’s less chance at hormones and other substances being in the meat. Chicken – You can enjoy all parts of the chicken including the breast, thigh, legs, and wings. Chicken wings are a go, which means you don’t have to pass on them when at a sports bar. Chicken breast makes a great lean protein and often serves as a staple food for Paleo followers. Eggs – You can enjoy all types of eggs on the Paleo diet, as it represents a source of food that Stone Age man would have capitalized on if they came upon a nest. When you eat an egg you’re essentially eating an entire animal in one go. Opt for the cage- free and organic variety, it may cost a bit more but it’s definitely a more Paleo way to go. Lamb – Another meat source you can have while on Paleo is lamb. This is a regular meat option in places like Australia, but it’s more of a once in awhile thing for Americans. It’s a bit fattier than other meats, but still considered Paleo- friendly. Try it in shank or chop form, as meat on the bone is just a bit more Stone Age. Pork – It would have been a wild boar back in the day, but pig meat is what’s readily available in our society today. On the docket is all types of pork including bacon, ham, pork chops, and more. Be sure to opt for organic cuts or pork anytime you can. Turkey – Turkey is another poultry option that you can take part in, which makes it nice since you can get it at many supermarkets and grocery stores. Opt for roasted turkey breast over cold cuts, because there’s nothing Paleolithic about lunch meats filled with nitrates and added sodium. Wild Game – Wild game of all types is the closest thing you can get to eating like a caveman in the modern era. This is exactly the type of food they would have eaten, and it’s going to be free of all of the chemicals and antibiotics, as well as avoiding being fed all the grains that are given to today’s domesticated livestock. Bass – Fishing was a large part of the success of Paleolithic man, and what helped them win out over Neanderthals. Bass is good source of protein, but also has saturated fat, so you’ll want to watch how much of it you eat. It’s also a good source of omega- 3s. Clams – Clams would have represented a food source that didn’t fight back, as long as you knew where to find them and how to get them. Paleolithic man was known for coming up with new ways to harvest ocean animals, so clams or something like them would have been a regular protein boost. Halibut – Halibut consistently ranks as one of the healthiest fish you can eat, and it makes a great addition to the Paleo diet. This is because it is rich in vitamins and minerals, as well as omega- 3s. Eating Paleo helps to make sure that you get more omega- 3s than omega- 6s. Lobster – This is a rather gourmet shellfish to have, and can be saved for special occasions, or just whenever depending on what your budget allows. Paleo style is eating just one meat at meal, so surf and turf isn’t a good option, but you can enjoy lobster dipped in liquified grass fed ghee. Mackerel – Mackerel is a great fish to choose because it has benefits like helping with heart disease, lowering your cholesterol, fighting and preventing cancer, and boosting your immune system. It’s a white fish that can be used in plenty of recipes to make a healthy main dish for your new lifestyle. Salmon – This is a great fish option that should make it onto your plate regularly. A great source of quality protein as well as respectable amounts of omega- 3s make this a fish you can return to again and again. Opt for wild Alaskan salmon, it’s worth the extra cost to be as close to Stone Age salmon as possible. Sardines – Sardines are an excellent source of protein, and can also contribute to your heart and bone health. It is also a good source of Vitamin D, a vitamin that can be tricky to keep topped up on, but that is important for your overall health and well- being. Shrimp – Shrimp make a good seafood to have on- hand in your freezer pretty much at all times. This is because they’re easy to cook up and are also able to be eaten without cooking. Putting them on the grill is the Paleo- est way to cook them and they always taste great. Swordfish – This is one fish that doesn’t typically make the menu on a regular basis, but it may be one that you want to start eating more of. Over half of swordfish is pure protein, which will help you feel full long after the meal is over. This is one fish that prehistoric man would have wrestled with, but you can simply buy it from the seafood section. Tilapia – Tilapia enjoyed a surge in popularity a few years back and now finds its way onto many menus at restaurants across the country. This makes it a good dining out choice when you want to be social but don’t want to sacrifice your new way of eating. It has a delicate and yummy flavor while being high in protein and omega- 3s. Trout – Another great source of omega- 3s and proteins. In this instance you might not want to go with wild caught trout because they may have higher levels of mercury and other contaminants. Buying farmed trout may not be very Paleo but may be the safer way to go. Tuna – Keeping packs of albacore tuna handy is a good way to make sure that you always have a protein source available. It’s so easy to eat since it doesn’t require cooking, and it’s a great lean source of protein that plays well with veggies. You can also opt for tuna steaks if you want to go the fancy route. Veggies. To be sure, if the day’s hunt didn’t go as planned, Paleolithic man would need to fall back on the gathering skills of the rest of the tribe which would largely be wild- growing veggies. Artichoke – Artichokes are a tasty addition to any salad and make a great side as well. For extra flavor and to make any meal more filling try Roman artichokes. These are larger sized artichokes that you can use as the central part of your meal if you need to. Asparagus – Asparagus pairs well with fish, and since fish features so prominently in the Paleo diet plan you should add a bundle of it to your shopping cart every time you’re at the grocery store. It can be eaten raw and tastes delicious this way. They are also easily steamed and taste great off the grill. Beets – Beets are a superfood that you’re probably not getting enough of. They contain specific flavonoids that you just won’t find in too many other vegetables. You can easily imagine Paleolithic gatherers finding these growing wild and pulling them out of the ground. Try grilling fresh beets. Yum! Broccoli – Surely you know that broccoli is good for you, and on the Paleo diet it’s important to get good sources of fiber to help keeping things moving digestively. Balancing out a portion of meat with a good helping of broccoli and other cruciferous vegetables means you’re getting a good nutritional mix. Brussels Sprouts – While perhaps not the best tasting food, they are definitely an item that you’ll want to add to your plate again and again. One way to cook these tiny guys is to skewer them and pop them on the grill. Of course you can also steam them but this isn’t the most flavorful way to go. Cabbage – Cabbage has so many benefits to it that it regularly makes the list of healthiest foods to eat. These include anti- cancer benefits as well as helping with heart health. It also contains fiber which you’ll want to be sure you’re getting enough of. One trick to cooking cabbage is to shred it or otherwise cut it into smaller bits to promote faster cooking times. Carrots – Carrots are a nice food to keep around because they come in many forms, and are easy to take with you while on the go. Drop a bag of baby carrots into your cart on your next shopping run and you’ll see that they make a cool crisp snack you can enjoy anywhere and they won’t weigh you down. Cauliflower – Often paired with broccoli, cauliflower is a Paleo- friendly food you’ll want to get familiar with if you currently don’t eat it too often. It’s so versatile that it’s often used in recipes in place of things like couscous and stuffing. This makes it a handy veggie to try to replicate some of your favorites that you can no longer have. Celery – If you don’t like the stringy nature of celery, consider adding it to a Paleo soup, or dropping it in the blender for a Paleo green smoothie. It’s packed with hydration because of all the water it contains, as well as a good amount of phytonutrients your body needs. Collard Greens – You never have to think twice about consuming leafy greens while on Paleo. These have a robust flavor and if you’ve never had them before you’re not alone. Often overshadowed by spinach and kale this is one green you may have been missing out on.
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