Nuts and seeds: Nature's multivitamins

March 3, 3:33 PMVegan ExaminerAdam Kochanowicz

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There's a lot of talk about what vegans can or can't get from their diet, but I'm convinced we can find any needed nutrient from vegan sources.  The outstanding nutritional properties of nuts and seeds are evidence for why we don't need fish, milk, or any other animal-derived food.

Nuts like almonds, hazelnuts, peanuts, pecans, pine, pistachio, and walnuts are the most significant for vegan health with high levels of fiber, phytonutrients, antioxidants, and mono- and polyunsaturated fats.  Substances like arginine, boron, manganese, and tryptophan found in nuts convince me they're nature's multivitamin.

Heart Disease

Several scientific studies have shown nuts lower LDL cholesterol which is detrimental to heart health.  for treating heart-related problems, replace foods high in saturated fats with the mono- and poly-unsaturated fats of nuts.  An Adventist health study showed a 51% decrease in heart attacks for individuals who ate nuts over four times a week.

Fish and Pregnant Mothers

Pregnant mothers need Omega-3 for efficiently producing breastmilk but it's unfortunate they're often told to eat fish.  While fish is high in Omega-3, it's also often laced with mercury which deteriorates brain matter and causes birth defects.

The effects of animal cruelty are very real as well.  Fish are adapted to certain conditions of their habitat, like pressure.  When the creatures are brought up from deep water, decompression sometimes occurs causing eyes to pop out of their sockets.  Fish and other sea creatures do have a central nervous system.  This means fish are sentient and the do feel pain.

Instead, preganant mothers can eat flax seed, which is high in Omega-3 and Alpha Linoleic Acid.  Flax seed can also be used as an egg replacer when ground up.

Seeds

Speaking of seeds, incorporating commons seeds in the diet provides a significant source of Iron, Vitamin E, and zinc.  Seeds are naturally high in protein and low in carbohydrates.  Hemp seed (actually a fruit) provide all 9 essential amino acids and are so packed with nutrients, very little is needed in the diet to gain the health benefits.

Practical Benefits

Sometimes, attempts to go vegan bust for the reason of convenience.  Newly vegans end up breaking because they get a craving for the fast food across the street or left over cheese pizza in the fridge.  Nuts and seeds, especially in granola make a great snack food.  They also don't require any preparation or special storing and almost never perish.  Newly vegans should carry nuts, seeds, and honey free granola with them on the go and have it available in the kitchen or on the coffee table.

Allergies

Eve if you have allergies to nuts, this doesn't mean you're allergic to the nutrients you need from nuts.  Check with your doctor first, but you may still be able to use nut-derived supplements in pill or powdered form.

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