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Nuts and seeds, what's the final verdict on them?

Answered on August 19, 2014
Created February 26, 2013 at 4:03 PM

Hi all, I've been using the excellent website Cron-O-Meter to plan a balanced diet and quickly realised that the only way of hitting RDA's on minerals is to consume a few hundred grams of various nuts and seeds, namely brazils and pumpkin seeds as these contain potent amounts of all the essential minerals.

I understand from reading a few posts here than nuts and seeds contain a lot of anti nutrients and acids, so then what are we supposed to eat in order to hit the mineral RDA numbers? I know offal contains potent quantities of minerals and vitamins however unlike nuts and seeds, offal falls way short on the magnesium, phosphorous and manganese.

I did contemplate investing in mineral supplements however I quickly came to the conclusion than the money could be used instead to buy quality nutritious food that I would have to buy regardless, and then there's the question of weather these synthetic minerals actually work in side the body and the risk of them calcifying, but I digress.

Any knowledge/input appreciated. Thanks.

Medium avatar

(10611)

on May 12, 2013
at 01:11 PM

2 Brazil nuts plus 2 oysters....hmmm....maybe when the hazelnuts are gone I'll make a switch.

77188106a9c27a22ad47d0ef7318de7a

(922)

on May 12, 2013
at 05:19 AM

pili nuts are also WILD. basically true paleo food.

72cf727474b8bf815fdc505e58cadfea

on May 12, 2013
at 03:58 AM

... those are all seeds, aren't they? Are they exceptions to the concerns that were mentioned in the post?

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3 Answers

3
048dd52752c45129c1212bfffb37ca72

on May 12, 2013
at 05:32 AM

My verdict would be: in moderation. That means a small fist-sized serving once every two or three days maybe.

Regarding minerals and vitamins most of them are loaded with them and that's good but most are also high in either omega-6 PUFAs or phytates. My take would go for macadamia nuts -> cashews -> chestnuts in that order for better profiles concerning this, then if the o6/o3 ratio or phytate content does not concern you then go for walnuts/almonds/hazelnuts for other overall good options (in moderation).

I'd avoid pecans, pine nuts, pistachios because of the worst o6/o3 ratios and most other seeds as their o3 ALA and it's low bio-availability doesn't seem to out-weight the possible issues with saponins and high o6 you get from them, maybe some occasional flax seed oil for salad dressing.

I also have two brazil nuts a day to pump up my selenium intake as it is a mineral that is difficult to get in most typical foods and seems to be very important to pair with iodine rich foods (salt, sea weed, fish and sea food) to have proper balance for healthy thyroid function.

Just two of them because they're pretty high on phytate and o6, but two of them can give you most needed selenium daily intake.

Medium avatar

(10611)

on May 12, 2013
at 01:11 PM

2 Brazil nuts plus 2 oysters....hmmm....maybe when the hazelnuts are gone I'll make a switch.

0
77188106a9c27a22ad47d0ef7318de7a

(922)

on May 12, 2013
at 05:19 AM

check out pili nuts on nuts.com. they are low in omega 6, high in vitamin e, magnesium, copper, manganese. i have a handful or two a day.

77188106a9c27a22ad47d0ef7318de7a

(922)

on May 12, 2013
at 05:19 AM

pili nuts are also WILD. basically true paleo food.

0
C0fc5761ae3542f4a529156ae63c301e

(10)

on May 12, 2013
at 12:52 AM

Look into Hemp, Sesame, Sunflower, Chia, and Flax. All these are extremely nutrient rich as well.

72cf727474b8bf815fdc505e58cadfea

on May 12, 2013
at 03:58 AM

... those are all seeds, aren't they? Are they exceptions to the concerns that were mentioned in the post?

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