Carol Pillar, R.H.N.
Nutrition
Coach
Every time I research a topic I find more
interesting stuff! This subject ties in with the last blog about sprouts where
I mentioned that many plants have natural “toxins” to safeguard their
longevity. Thanks Joanne for asking me to expand on the most beneficial way to
consume nuts and seeds. You are on
the right track soaking and dehydrating the nuts for your granola recipes as
they contain enzyme inhibitors that can make for difficult digestion in the
human body. The inhibitor, namely phytic
acid, can be reduced by soaking, sprouting or fermenting. Dehydrating, or slow
gentle roasting will also somewhat reduce the levels but also ensures moisture
is removed to prevent molds forming. We
do produce some phytase (digestive enzyme) to help with the phytic acid, but as
we age less is produced and if you regularly consume nuts and seeds this can
become an issue. Thing is, there is another point worth remembering – even
though these foods are considered good sources of minerals (along with B
vitamins, folate, fiber and some protein) the phytic acid binds to the zinc,
calcium and iron forming insoluble salts that are poorly absorbed in the
gut. This inhibitor is also found in
lesser amounts in grains and legumes, so it’s a good thing we generally cook
them.
Nuts and seeds provide many health benefits.
Rich in antioxidants, zinc, selenium and vitamin E, healthy fats – the content
and composition of these varies considerably between varieties and boosts the
calories, so consume in moderation. Watch those pecans and macadamians they’re
85-95% fat! Once shelled, to protect the delicate oils, all should be stored in
glass containers in the fridge.
FYI
– almonds are the lowest in fat, sesame seeds high in calcium, pumpkin seeds
rich in zinc, bazil nuts best source of selenium, walnuts and flax seed contain
omega 3 fatty acids.
A Nutrition Coach provides information and support
for a variety of health concerns. For more information please visit www.wholesumapproach.com or email support@wholesumapproach.com
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