8/4/17 — seeds and nuts

Powerfully Protective:

Seeds and Nuts


Fun Fact: 

15 – 30% of the calories in your diet should come from fat.

(35% for highly active groups who eat mostly vegetables, legumes, fruits, whole grains)

(lower limit of 20% for women of reproductive age)

(25 – 35% for children 4 – 18 years old)

(30 – 40% for children 1 – 3 years old)


Fun Fact II:

Nuts and seeds have the lowest glycemic index and glycemic load of whole plant foods.


What do we need to survive?

There are only 2 fats needed for your health:

linoleic acid (omega-6 fatty acid)

alpha-Linoleic acid (omega-3 fatty acid)


What do seeds provide us?

(Think about what a seed has in it — everything a plant needs to grow)

  • essential fatty acids
  • protein
  • trace minerals


What do nuts provide us?

  • essential fats (which could be why they need to be protected by their shells)
  • trace minerals
  • phytochemicals
  • antioxidants
  • arginine which is converted to nitric oxide, a potent vasodilator (a vasodilator dilates blood vessels so that food can flow more easily through them)



  • people who consumed nuts had 50% less heart disease
  • reduces risk of heart disease 35 – 50%
  • reduces risk of diabetes by 30%
  • increases longevity


Hot Tips:

  • Buy organic.
  • Eat small amounts at a time (an ounce or two).
  • Balance out omega-6s with omega-3s.
    • omega-3s sources (2 – 4 grams): flax seeds, chia seeds, hemp seeds, walnuts
    • omega-6s sources: almonds, cashews, pumpkin seeds, sunflower seeds
  • Put your flax seeds, chia seeds, and hemp seeds in your smoothies.
  • Grind up your flax seeds in a coffee grinder before eating them.
  • Refrigerate all nuts and seeds.


Back on Monday:

Is coconut oil healthy?



audio interview with Brenda Davis on veghealth.com

One thought on “8/4/17 — seeds and nuts

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