Nuts and seeds are packed with powerful nutrients which are instrumental in preventing and reducing the risk of degenerative diseases and aiding in the maintenance of optimum health.
Approximately half of the weight of nuts is made up of oils and fats (polyunsaturated and monounsaturated fatty acids).

Although they lack two of the amino acids (lysine and methionine) there is no need to worry about getting your complete proteins. These two amino acids are easily supplemented by eating [grains] and [legumes].
Many of the common nuts that we eat today are actually seeds -- such as walnuts, brazil nuts, cashews, and [coconuts.]

Nutritional Facts
These highly nutritious plant foods contain antioxidant and anti-inflammatory agents. They are rich in arginine (a protein) which help dilate the blood vessels thereby reducing blood pressure. Arginine also aids in the reduction of cholesterol and strenthens the immune system.

They contain omega 3 and omega 6 polyunsaturated fats which help to reduce cholesterol. (Phytosterols), known as plant sterols, are present in all plants, including nuts and seeds. The fats found in phytosterols inhibit fats from building up in the walls of our arteries.and help to reduce cholesterol. Their molecules resemble those of the dietary cholesterol but they are not absorbed into the body. Instead these phytosterols block the absorption of dietary cholesterol into our intestines.
They contain Vitamins E, B1, B2, B6, pantothenic acid,folates and choline.

Vitamin E, an antioxidant, prevents the oxidation of cholesterol which can lead to the build up of fats in the arteries. Almonds are a rich source of vitamin E.

Choline helps to improve liver function while folate (one of the B vitamins) helps to decrease [homocysteine] levels in the blood. High levels of homocysteine can lead to heart disease.

The minerals calcium, magnesium, potassium as well as the trace minerals selenium, manganese, zinc and copper are found in nuts and seeds. They keep blood pressure at normal levels. Brazil nuts are high in selenium content which helps to prevent cancer.

There is a thin brown layer which surrounds most nuts and seeds such as almonds and peanuts. This covering holds phytochemicals such as [ellagic acid (a cancer fighter)], flavanoids, [phytic acid (a plant antioxidant)], and phenolic compounds (most seeds contain polyphenols), all of which are antioxidants and which aid in the prevention of heart disease.

Their isoflavones help to prevent arteriosclerosis, osteoporosis and cancer. Although similar to those found in soybeans they contain a lesser amount.

Health Benefits of Nuts and Seeds
Whoever said nuts and seeds make you fat is nuts! Not only do they provide good nutrition, the benefits to your health are greatly increased when you include more of them in your diet.
They do not cause weight gain if they take the place of fatty foods such as cheese, red meat, pork, chicken, ice cream and other processed foods in your daily diet.
They provide an alternate source of protein, however, unlike meat, they do not produce [uric acid].
Reduce [LDL's] and increase [HDL's]
They are a good source of energy and they are high in calories in proportion to their weight.
They reduce cholesterol because they are high in [polyunsaturated fats]
They decrease risk of heart disease because the good fats reduce triglyceride levels and increase [HDL's]
They help to uts down on hunger pains and cravings for sugary and starchy foods because the healthy oils fill you up and satisfy your hunger.
Alleviate constipation because they are a good source of insoluble fibre.
Diminish the risk of colon, prostate and lung cancer, due to the [selenium] content.(antioxidant)
Improves cell membrane sensitivity to insulin because of their polyunsaturated and monounsaturated fat content.
Low on the [glycemic index]. They have little or no carbs and therefore are great to include in a diabetic diet.

Simple suggestions for including nuts and seeds in your diet
1. Always buy them unsalted. If you want the taste of salt, put them in a plastic baggie and then add a 1/2 to 1 teaspoon of celtic or Himilayan sea salt to taste and shake the bag. Add a touch of olive, almond or sesame oil (about 1/8 teaspoon) and shake again to allow salt to adhere.
2. Finely ground nuts can be used for [recipes] calling for breadcrumbs or flour coatings. You can also purchase almond flour and other nut flours in health food stores. Its pretty easy to grind nuts in a [food processor] or [blender].
3. Eat them raw because they contain higher amounts of antioxidants than processed or roasted. 4. It is best to buy nuts or seeds in the shell (or unblanched) to benefit from the antioxidants.
5. Give them to the kids for an after school snack.
6. Eat at least 5 servings per week to get maximum health benefits.
7. Portion control is important. 2 - 3 oz or 1/4 cup per day is all you need.
8. Blend nuts or seeds in your morning shake. Tastes great!
9. Use nut butters such as almond butter, or tahini which can be purchased from health food stores.
10. Soup for lunch? Add a couple of walnuts or almonds on the side instead of crackers.
11. Chew well until almost liquid. This helps with the digestion of nuts.
12. [Soaking] nuts before eating also aids in their digestion.
13. Keep in the shell until ready to eat.
14. Store in air tight containers in a cool dry place such as a refridgerator. They can also be kept in the freezer for about a week before using.
15. Store nut butters in the refridgerator in air tight containers once they have been opened.
16. Make your own [trail mix] for parties or snacks
17. Substitute more traditional forms of proteins such as chicken, red meats, eggs and cheese with nuts and seeds
18. Use a blender to chop and prepare your own slivered almonds or chopped ground nuts and seeds.
19. Refrain from roasting and heating. The oils are destroyed by high heat.