Nuts and Seeds

Question 1

Nuts

Answer 1

• Almonds, Cashews, Macadamia, Brazil, Hazel nuts, Walnuts.

* Nuts are tree fruits with a hard shell instead of a skin.

Question 2

Nuts: Benefits

Answer 2

• Good source of protein, healthy fats , vitamins and
• Supports cardiovascular health improves cholesterol profile; anti coagulant (vitamin E); arginine in nuts is used by the body to form nitric oxide (a vasodilator that lowers blood pressure).
• Blood sugar regulation (high in fibre), nervous system
health (healthy fats, B vitamins and magnesium)

Question 3

Nuts: Energetics

Answer 3

Warm , deeply nourishing, build digestion, strength, promote life (they are a blue print for new life).
• Seasonal eating: produced in late summer / autumn and store well ideal for warmth and nutrition through the autumn / winter months.

Question 4

Almonds

Answer 4

Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta carotene, lutein. More calcium than any other nut. High fibre content.

Question 5

Macadamia

Answer 5

Vitamin A, B1, 2, 3, 5, 6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, complete protein (contain all the essential amino acids).

Question 6

Almonds/Macadamia Nuts: Uses

Answer 6

Uses: anti cancer and cardiovascular health (antioxidants), skin health (vitamin E, zinc), digestive health (fibre), bone health (calcium)

Question 7

Brazil Nuts

Answer 7

Vitamin A, B1, B2, B3, B5, B6, folate, C, E, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc. More selenium in one nut than the RNI (although this is dependent on soil quality).

Question 8

Brazil Nuts: Uses

Answer 8

Cardiovascular health (anti oxidant), liver (required for
glutathione peroxidase), reproductive health (anti oxidant), thyroid support (selenium aids conversion of T4 to T3)

Question 9

Walnuts

Answer 9

Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium,
copper, iron, magnesium, manganese, phosphorus, potassium, zinc selenium, beta carotene, phospholipids, omega 3 (highest in nuts!).

Question 10

Walnuts: Uses

Answer 10

Brain health including memory (due to the phospholipids).

Question 11

Seeds: Benefits

Answer 11

Pumpkin, Sesame, Chia, Flax, Hemp, Sunflower.
Benefits:
• Highly nutritious a rich source of protein, healthy fats and fibre.
• Have a higher omega 6:3 ratio, but healthy omega 6.
• High fibre content slows the release of sugars in the blood (preventing a sugar spike) and is important for transit time.
• When soaked Chia and Flaxseeds are an excellent source of soluble fibre. The polysaccharides form a mucilage which help to soothe irritated mucosal membranes

Question 12

Pumpkin Seeds

Answer 12

Vitamin A, B1, B2, B3, B5, B6, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta carotene, lutein.

Question 13

Pumpkin Seeds: Uses

Answer 13

Uses: anti parasitic (due to an amino acid in the seeds cucurbitacin), nervous system (B vitamins), cardiovascular and immune health (anti oxidants).

Question 14

Chia Seeds

Answer 14

Vitamin A, B1, B2, B3, folate, C, E, copper, iron, magnesium, manganese, phosphorus, potassium,
zinc, mucilage, phenolic compounds, omega 3.

Question 15

Chia Seeds: Uses

Answer 15

Uses: anti cancer and skin health (antioxidants), digestive support (mucilage nourishes mucous membranes), cardiovascular health (high omega 3).

Question 16

Flax Seeds

Answer 16

Vitamin A, B1, B2, B3, B5, B6, folate, C, E, K, calcium, copper, iron, magnesium, manganese, potassium, zinc,
mucilage, lignans, beta carotene, lutein.

Question 17

Flax Seeds: Uses

Answer 17

Uses: soothing inflamed mucous membranes due to the mucilage content ( mucilage is derived from polysaccharides which swell in water, and produce a gel like substance), anti cancer (anti oxidant content), skin
(fatty acids, minerals and vitamins)

Question 18

Quinoa

Answer 18

Vitamin A, B1, B2, B3, folate, E, K, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc, beta carotene, lutein. A complete protein (quinoa is a pseudo grain)
Uses
: Anti cancer (many of the substances
identified in quinoa have antiangiogenic
properties, and also suppress the proliferation of cancer cells),
digestive health high fibre to support transit time, whilst also
stabilising blood glucose levels) levels), anti hypertensive (good levels
of magnesium and potassium), reducing the symptoms of
PMS (aided by the high B vitamin and magnesium content).

Question 19

Quinoa: Uses

Answer 19

Uses : Anti cancer (many of the substances identified in quinoa have antiangiogenic properties, and also suppress the proliferation of cancer cells), digestive health high fibre to support transit time, whilst also
stabilising blood glucose levels) levels), anti hypertensive (good levels of magnesium and potassium), reducing the symptoms of PMS (aided by the high B vitamin and magnesium content).