Maria Bohland, R.D.
Published: August 21, 2009
One great thing about nuts is that they contain a number of compounds that help keep the arteries open and blood flowing smoothly. So what is it about nuts, which are practically dripping with oil, that amazingly defats arteries? Monounsaturated and polyunsaturated fats. When these fats replace saturated fats in the diet, they can help lower total cholesterol as well as the unhealthy low-density lipoprotein (LDL) cholesterol. Another thing that makes nuts healthy for the heart is an amino acid called arginine. Some arginine may be converted in the body to nitric oxide, a compound that helps expand the blood vessels. In fact, it acts much like the drug nitroglycerin, which is used to rapidly dilate arteries to permit more blood to reach the heart. Nitric oxide also appears to help keep the platlets in the blood from clumping, which can further reduce heart disease risk.
Maria’s tip: Purchase nuts in their shell and crack four or five a day. Nuts cracked from their shell taste better and might contain more healing properties than nuts than have been processed. And remember, while nuts are high in nutrients, they’re also high in fat. One-third cup of nuts typically contains anywhere from 240 to 300 calories and 20 to 25 grams of fat. Enjoy nuts in small amounts or else your waistline might start to dilate along with your arteries.
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One thing I would add is the difficulty for our bodies to actually digest nuts and seeds. They are a great source of nutrients, however many of us have difficulty actually absorbing and extracting these nutrients. If we think about the purpose and reproductive cycle of nuts and seeds, we realize they are the future and continuation of plants and trees. Therefore, the nuts and seeds are protected to preserve them. Many discussions about the "protective" enzymes that coat and protect nuts state that soaking nuts and seeds in water for a designated period of time will help detach these "protective" enzymes therefore making nuts and seeds more digestible.
Why does this make sense? Well when a nut drops off a tree and lands in the soil what will help it to grow? Water! Therefore it is no longer in its dormant state. There are many charts that suggest the appropriate soaking times for nuts and seeds. I have done this myself and with great results but like I said, everyone is different!