Transcript Whole Foods Production NS430

Nazia Sadat
RD, LDN, MS, MPH
Seminar 6
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
Source: http://fanaticcook.blogspot.com/2008/07/fats-in-nuts.html
Source: http://valleypistachio.com/valleypistachio_nutritionalfacts.jpg
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 1980-1990
 86000 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 4th 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??
Reading for this week
 Chapter 4 – Nutrient Dense Nuts and Seeds
 Bolling, BW, et al, (2010) The photochemical
composition and antioxidant activity of tree nuts. Asia
Pac J Clin Nutr 2010,19(1):117-23.
ARTICLE IS UPLOADED IN DOCSHARING
REMINDER!!
 Project part 1 is due next week
 I suggest you take a look at it and get a head start as it
does require time and research.
 Let me know if you have any questions.