How to Source and Amplify Your Nuts and Seeds

A powerful way to increase nutrient density in your diet is by adding more nuts & seeds to your lifestyle diet.

Nuts & seeds pack powerful energy compounds… healthy fats.

Polyunsaturated, monounsaturated, saturated, and Omega 3 fats can all be found in these little powerhouses.

They are also full of antioxidants and abundant in minerals like zinc and magnesium.

More benefits consuming nuts and seeds include:

• Help support weight loss (especially belly fat)
• Support arterial health
• Lower the risk of heart disease
• Lower the risk of cancer
• Help stabilize blood pressure
• Known to help prevent type 2 diabetes

I mean come on!

There are many ways to consume these beautiful gifts from Mother Nature. 

A short mention on a Nut Study: In 2016 a meta-analysis of 29 studies of nut consumption was published in BMC Medicine. The conclusion:

”Higher nut intake is associated with reduced risk of cardiovascular disease, total cancer and all-cause mortality, and mortality from respiratory disease, diabetes, and infections.”  (Source)

The researchers concluded that eating a handful of nuts every day reduced:

• Cancer risk by 15%
• Heart disease risk by 30%
• Diabetes risk by 40%

It also lowered overall mortality, protected against neurodegenerative and kidney disease. When eating and sourcing nuts opt organic and choose from the top sources of nutritional value:

You can consume nuts by adding them to countless dishes, top them onto salads, or make them into nut butters! 

Like sourcing all food, nuts are no exception. Here are a few tips on consuming and sourcing nuts:

• The skin contains high levels of micronutrients, polyphenols, AND prebiotics (food for our good gut buts). So eat the skin along with the nut (bye-bye blanched almonds) is part of the deal! 
• Source raw and organic when possible.
• Why buying nut butter, always read labels and ingredients to steer clear of any additives like sugar, refined oil (common in nut butter), excessive amounts of salt, artificial food coloring, and flavors.
• Buy small quantities or in bulk. If you buy in bulk be sure to store them in the freezer to keep them fresh and from going rancid
• Find organic local nuts in your area by visiting. agrilicious.org/local/nuts 
• I also like the website www.nuts.com 

SEEDS

Seeds are a great way to create more nutrient-dense and balanced meals. 

Hemp, chia, and flax have become staples in many health-minded kitchens. They truly bring SO much nutrition and are easy to add to many dishes. Seeds are loaded with'

• Good healthy fats
• Minerals
• Protein
• Fiber
• Antioxidants

They are also high in omega-3s as they help reduce inflammation and protect us against cancer.

 Let’s discuss briefly the specific seeds we need more of in our life:

• Flaxseeds – High in antioxidants and omega-3’s, flaxseeds are excellent for preventing AND relieving constipation as they are high in fiber. They also contain compounds called lignans which protect us from many hormone-related cancers (breast & prostate). Flaxseeds are also a great source of ALA (Alpha-linolenic acid) which benefits the skin and hair by providing essential fatty acids along with B vitamins reducing dryness and flakiness.
  • When consuming flaxseeds ALWAYS grind them right before consumption. Seeds begin to oxidize 15 minutes after they’ve been ground. Our bodies cannot access the nutrients found inside these seeds if they are consumed whole. I use my coffee grinder and eat or use them immediately after grinding as the meal goes rancid quickly losing a lot of the nutritional value… the whole reason you are eating them! Any left? Put the rest in an airtight glass container and store if you even need to make a "flax egg". 
  • Also “Flax-eggs” are a great substitution for eggs IF you are vegan. More info on flax eggs.
    
• Chia Seeds – Rich in fiber, essential fatty acids, vitamins A, B, E, D, and minerals, Sulphur, iron, iodine, magnesium, manganese, niacin, and thiamine… AND antioxidants!
  • Soak chia seeds to absorb their full health benefits (see below). 
    
    
• Hemp seeds – One of my favorite seeds, hemp seeds are rich in GLA (Gamma-Linolenic Acid) a necessary building block for hormone-like chemicals in the body. GLA helps smooth muscles, control inflammation, and body temperature. They also are rich in omega-3’s which along with GLS help the body balance inflammation levels AND strengthen the immune system. Hemp seeds ALSO contain ALL 20 amino acids, including 9 of them that our bodies cannot produce. They are full of protein; 9.2 grams in 2 tablespoons!!
  
  
• Sesame seeds: These seeds boast powerful cholesterol-lowering effects which in turn protect the heart. They are also known for improving blood pressure, balancing hormones (see seed cycling below), help burn fat and boost nutrient absorption. They are also a good source of vitamins and minerals like iron, fiber, and magnesium.  
  
  • Tahini – A great way to use sesame is in its butter form, Tahini which is commonly found in hummus and in the many Mediterranean and Middle Eastern dishes.
  • VERY important to buy organic as sesame seeds are at the top of the list of GMO crops.
    
    
• Pumpkin Seeds – These nutritional powerhouses contain a wide variety of nutrients ranging from magnesium, manganese, copper, protein, and zinc. They benefit our hearts, livers, and immune systems. Just one-quarter cup of pumpkin seeds contains nearly half of the daily recommended amount of magnesium (as we will discuss in Nutrients & Supplements). Also a great source of omega-3’s and a great source of tryptophan! Move over turkey!
  • A great option is to find sprouted pumpkin seeds or soak, sprout and dehydrate them on your own.

Seeds can be added to smoothies, top on salads, soups, or make into grain-free granola. When adding to warm foods, add them just before serving and after cooking to avoid denaturing the nutrients.

Soaking and Sprouting Seeds:

As we will cover shortly, there are anti-nutrients in seeds. These are compounds that reduce our ability to absorb essential nutrients. We will cover this in more depth in an upcoming lesson, but for a quick way to get the optimal nutrition from chia and help seeds is to soak them first: 

 How to Soak Chia & Flax seeds for optimal nutrition: 

To soak seeds, simply mix them in a 1:10 ratio seed to water. That’s about 1.5 tablespoons of seeds in one cup of water. It does not have to be exact, but you do want it to gel all the way and not be too watery. Then let them sit for about 30 minutes to two hours.

If you are familiar with a recent common crazy, chia pudding, you know that when soaked chia seeds become gelatinous and can create a wonderful pudding-like consistency. Check out my chocolate chia seed pudding here! 

Seed Cycling -

Seeds can have a profound effect on our hormones. Seed cycling is a method using various seeds, Flax, pumpkin, sesame, and sunflower.

By supporting the different phases of our cycle with seeds we can help relieve PMS, stimulate menstruation (if it’s absent), increase fertility, and support the body in healing from reproductive conditions.

Check out this article for more information and guidance on how to implement this in your daily healthy lifestyle. Seed Cycling – 101. 

 There is magic in nuts and seeds, and it only takes a little bit of effort to source, prepare, and incorporate them into your life! 

I hope this post inspires you to try something new and mix up the food you bless your body with! 

In love of nuts, :) 

Becky Wells 
The Hippie Moms, LLC
www.thehippiemoms.com
The Hippie Moms Podcast

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