Food groups (Nuts and seeds)

Food Groups: Nuts and Seeds

Nuts and seeds, often known as snacks or munchies, come in many varieties. Some are eaten roasted and salted between meals, while others are added to dishes to enhance their flavor.

These foods are called “nuts” because they have hard shells that need to be cracked to access the edible parts, such as walnuts, hazelnuts, pistachios, peanuts, cashews, and pine nuts. All these grow on trees, except peanuts, which grow underground.

Additionally, there are various seeds like watermelon, pumpkin, and sesame seeds.

These nuts and seeds are highly nutritious, containing proteins, fibers, and fats. These fats are mostly monounsaturated, which do not affect bad cholesterol levels in the body and include omega-3 fatty acids. They also contain B vitamins (1 to 6), vitamin E (B8), calcium, potassium, magnesium, zinc, iron, and folic acid (B9).

Consuming these in moderation is important and beneficial, as they reduce the risk of type 2 diabetes.

Almonds

Almonds add flavor to some dishes. They are slow to digest but are nutritious and beneficial for brain health.

Fresh Peanuts: Unroasted and Unsalted

Peanuts are oil seeds grown in tropical regions, rich in oil used mainly in cooking. Consumption should be monitored, especially in dietary restrictions. Peanuts contain protein-sugar compounds (glycoproteins) that can cause allergies, leading to gastrointestinal disturbances (diarrhea, nausea, vomiting) and respiratory issues (sneezing, coughing, nasal discharge, itching). Peanut allergies can be extremely dangerous for some individuals.

Roasted and Salted Peanuts

Hazelnuts

Walnuts

Walnut trees are long-lived fruit-bearing trees known since Roman times. Their fruits can be eaten fresh or dried and are used in various dishes and desserts. Walnuts contain copper, which helps stop cancer progression.

Studies have shown that walnut oil contains up to 85% unsaturated fats (nearly double the content in corn oil), making it beneficial for reducing cholesterol levels.

Walnuts Reduce Cholesterol: A study in the American Journal of Clinical Nutrition found that walnuts reduce the risk of bad cholesterol despite not affecting overall blood fat levels. Walnuts contain unique fatty acids that affect blood clotting and heart rhythm. Adding walnuts to the diet of older adults with high cholesterol resulted in a noticeable decrease in cholesterol levels.

Participants consumed 48 grams of walnuts per 1850 calories daily. Comparisons showed significant cholesterol reduction in those who ate walnuts. Walnuts also positively affected lipoproteins that carry fatty acids, reducing their levels by 27% when added to regular meals and by 7% with low-fat meals.

Despite being high in energy, walnut consumption did not lead to weight gain. Nutrition experts advise those on special diets to monitor their fat intake as walnuts are rich in fats. They recommend replacing saturated fat foods with walnuts rather than adding them to existing diets to avoid increasing total fat intake.

Fresh Raw Coconut

Coconuts can be eaten raw or cooked in desserts but may cause digestive disturbances due to their high saturated fat content.

Coconut Milk Composition (per 100g):

Dried Coconut

Roasted and Salted Pistachios

Pistachios are widely grown in our region and are consumed in various Middle Eastern dishes and desserts. They are also eaten roasted and salted. The tree dates back to the Assyrian era in Syria and is also grown in neighboring countries. Pistachio cultivation in Syria has expanded significantly in the past decade.

Pine Nuts

Pine nuts come from the seeds of the pine tree, known for its aromatic scent. They are used to flavor certain Middle Eastern dishes and desserts. Pine nuts are high in protein and low in carbohydrates.

Pine nuts stimulate blood circulation in the brain, preventing blood clots and enhancing memory due to their phosphorus content. They also contain unsaturated fatty acids necessary for the body, requiring physical activity to utilize them effectively.

Chestnuts

Once a substitute for potatoes before their discovery, chestnuts contain twice the caloric value. They can be roasted or cooked with meats like turkey. Chestnuts retain vitamin C even after roasting due to their thick shell but can cause digestive issues if eaten in excess or not chewed properly. They are sometimes prescribed for kidney inflammation due to their high potassium content, which helps remove excess sodium.

Watermelon Seeds

Nuts and seeds are generally rich in iodine, iron, and phosphorus. They should be well-chewed to avoid digestion issues and to maximize their nutritional benefits. Moderation is key due to their high fat and fiber content.

Pumpkin Seeds

Sesame Seeds

Sesame seeds have been known since ancient times, containing 50-55% oil. They are rich in polyunsaturated fatty acids, including essential linoleic acid and a small amount of alpha-linolenic acid. Sesame seeds also contain flavonoid compounds, notably sesamolin, from the estrogen family, which may explain the belief that sesame seeds enhance libido.

Sesame seeds contain essential amino acids for the liver and kidneys, such as tryptophan and methionine, along with important minerals like copper and selenium.