The pros and cons of nuts and seeds

Nuts and seeds have been valued for their nutritional ­content since prehistoric times.  Nuts are emerging as nutritional superstars as scientists continue to find positive health benefits from consuming them. Here is what they are finding.

Most nuts and seeds are a rich source of vitamins, especially folate, B vitamins and vitamin E. They are also loaded with minerals like iron, calcium, selenium, magnesium, manganese, phosphorus, zinc and potassium. Other healthy benefits include  fibre, essential fatty acids, and flavonoids. Here are some nutritional facts about nuts:

• 125 millilitres (1/2 cup) of almonds, peanuts, pine nuts, pistachios or sunflower seeds provides over 500 milligrams of potassium.
• 30 grams (one ounce) of almonds provides almost 50 percent of the Recommended Dietary Allowance (RDA) of vitamin E. For hazelnuts, it's about about 30 percent. Nuts and seeds are one of the best food sources of vitamin E, which enhances the immune system, protects cell membranes and helps make red blood cells.
• 125 millilitres (1/2 cup) of almonds contains three milligrams of iron; ­pistachios have two milligrams. Pumpkin, sesame and flax seeds are also good sources.
• 250 millilitres (one cup) of almonds has 400 milligrams of calcium.
• Most nuts and seeds contain magnesium, phosphorus and zinc, as well as B vitamins like niacin, thiamin and folate.
• Walnuts are rich in antioxidants as well as omega-3 fatty acids.

Most nuts provide good amounts of protein. Nuts also contain fibre, as well as plant sterols that can lower cholesterol and may offer some protection against cancer and heart ­disease.

Nuts are high in calories and fats. But their fat is mostly mono- or polyunsaturated, the so-called heart-friendly fats. In most research, nuts and seeds have had the best effect when used as a substitute for saturated fats. Still, nuts should be consumed in moderation. Refrigerate or freeze shelled nuts; their oil quickly turns rancid. Never use nuts that are moldy or have an "off" taste. Molds, especially on peanuts, create aflatoxins, substances that cause liver cancer.

Some nuts provoke allergic reactions in many people. Symptoms range from a tingling sensation in the mouth to hives and, in extreme cases, life-threatening anaphylaxis. But because the different varieties are not closely related, a person who is allergic to say, walnuts, may be able to eat another type of nut or seed.

In a nutshell, nuts and seeds provide a great source of vitamins and minerals, just make sure you are aware of possible allergies and the higher fat content