Tag Archives: nuts and seeds

Health benefits of nuts and seeds – Tufts

Once thought of as high calorie treats to be avoided, nuts and seeds are emerging as an important component of a healthy dietary pattern.

All Seeds: Nuts and seeds are a rich source of plant protein, have plenty of dietary fiber, and are high in heart-healthy mono-and polyunsaturated fats (including plant omega-3 fatty acids) and low in saturated fats. They also contain many vitamins and minerals (such as vitamin E, magnesium, phosphorus, copper, and manganese) and a collection of plant chemicals with potential antioxidant and anti-inflammatory properties.

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Nuts and seeds are often thought of as separate categories, but they are actually all seeds of flowering plants. What we call seeds (like sunflower, flax, chia, and pumpkin seeds) come from flowers and crops. Nuts are seeds of trees. Common nut varieties include almonds, cashews, macadamias, pistachios, and walnuts. Peanuts are not technically nuts—they are legumes like beans, lentils, and peas—but they are nutritionally similar to tree nuts and commonly treated as nuts.

Health Impact: Frequent nut consumption is associated with a lower risk of developing high blood pressure, cardiovascular disease (CVD), and cancer, and evidence from clinical trials has suggested nut consumption may improve cholesterol and triglyceride levels, insulin resistance and oxidative stress.

Swapping less nutritious foods with nuts and seeds may be an impactful dietary change. In a study by Tufts’ researchers that looked at the association between various dietary factors and death from heart disease, stroke, and type 2 diabetes in the U.S., low intake of nuts and seeds was more strongly associated with these diet-related deaths than any dietary factor except high intake of sodium.

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The Mixed-Up Plate – Tufts

Dietary guidelines are designed to suggest foods and food patterns that provide all the nutrients and bioactive compounds our bodies need, while avoiding those we don’t need (like too much sodium, starch, added sugars, and unwanted additives).

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MyPlate, based on the Dietary Guidelines for Americans, recommends filling half our plates with fruits and vegetables, about a quarter with grains, and about a quarter with lean protein. “When following MyPlate, the Tufts Health & Nutrition Letter recommends meeting the grain component with minimally processed whole grains, and eating plenty of nuts, seeds, fish, and poultry to maximize healthy fats, proteins, and other nutrients,” says Dariush Mozaffarian, MD, DrPH, dean of the Friedman School and editor-in-chief of Tufts Health & Nutrition Letter.


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8 Nutritional Tips for Cyclists – Infographic

Must confess I couldn’t resist this infographic. Superheroes riding bikes!? It doesn’t get any better than that. There are also  some good nutritional ideas to boot.



If you are a bike rider, you may enjoy the following posts:
Favorite Facts About Bicycling – Infographic
Is Cycling Past 70 Different Than Cycling Past 50?
One of the Secrets of Safe Cycling
cyBicycling vs Driving a Car – Bike Snob
Safe Cycling … the value of common courtesy
Exercising Outdoors in Cold Weather
7 Things I Love About Biking
The Agony and The Ecstasy of Summer Biking
The Joy of Spokes
The Joys and Benefits of Bike Riding – May is National Bicycle Month



Filed under Bike Snob, biking, cycling