By MARIAM ALIREZA, MARIAM.ALIREZA@GMAIL.COM

Published: Jun 8, 2011 14:12 Updated: Jun 8, 2011 14:12

I have been discussing nuts and seeds in the last two articles. Plant seeds, in general, have inhibiting properties to cancer cells. Studies show that populations who consume significant quantities of plant foods and oils have lower risk of developing hormone-related cancers like prostate, breast and colon. It is believed that plant seeds contain cancer-suppressing enzymes. Laboratory animals, infected with melanoma cells but injected with enzymes from seeds were less likely to develop cancer. Countries like Bulgaria, Romania and the Russian Republics, where consumption of seeds and their unprocessed oils is very common, are less exposed to cancer than other nations.

Today I shall resume my analysis of these precious crunchy bits, but this time I shall begin with seeds instead.

Safflower, Carthamus tinctorius, is native of the Mediterranean basin, but widely cultivated in the US and Europe. The branched plant is related to the sunflower, lettuce and daisy. The seeds, or achenes, are deeply imbedded inside the flower head, protected from birds’ sight. The seed contains one quarter to a third of its weight beneficial cooking oil. Because of its valuable fatty acid and phytosterol content, it protects against coronary heart and vascular diseases by preventing the formation of fatty plaque in the arteries and blood vessels. Safflower seed oil has the blood-thinning agents, which improve blood circulation, thus enhancing cell oxygenation and nutrient distribution in the body and brain, preventing heart attacks and strokes. The seeds have digestive characteristics and lubricant effect on the intestines. They give similar results to sunflower seeds, Hebanthus aninus.

Flax seeds, Linum usitatissimum, and their oils have a sweet flavor with laxative and anti-inflammatory properties. Their fat is considered healthy, because they contain omega-3 fatty acids. They cleanse the vascular system; prevent cholesterol build up; bolster the immune system; and help heal degenerative diseases like autoimmune and mental disorders. Their fat works best in combination with fish and olive oils. 

Flax or linseeds, offer an abundance of phytochemicals like apigenin, beta-carotene, lecithin, beta sitosterol, campesterol, chlorogenic acid, cycloartenol, luteolin, myristic acid, squalene, stigmasterol and vitexin. Their nutrient content is not less impressive. It consists of amino acids, essential fatty acids, calcium, iron, magnesium, manganese, phosphorous, potassium, sulfur, vanadium and zinc plus vitamins B1, B2, B3, B5, E and fiber.

All these boons combined help give healthy skin and build strong bones, nails and teeth. They enhance the functions of the pancreas and the spleen. The fiber contributes to intestinal health. The seeds contain the fatty acids, omega 3 and gamma linoleic acid (GLA), omega 6, which are effective in lowering inflammation; relieving joint pains; maintaining healthy heart and arteries; preventing skin breakouts and creating a healthy hormone balance. They also stimulate the body and fat metabolism to burn calories and fat, promoting weight loss. Ground flaxseed can be sprinkled on cereals, salads, smoothies, yogurt and soups.

Pistachios, these delicious crispy nuts, are a pleasure to snack on, but difficult to stop munching on once you start. In this case, self-restraint is required. Breaking the shells one by one can limit overconsumption. These sweetish nuts are popular in Turkish, Iranian and Middle Eastern desserts, ice creams and main dishes.

These irresistible nuts provide two important carotenoids: Lutein and zeaxanthin. In studies, these phytocompounds have been associated with lowering the risk of age-related macular degeneration, a condition that causes vision loss, as well as cataracts. Because they protect against oxidative stress and ultra violet ray damage, regular pistachio consumption is commended to safeguard the eyes and health. Pistachio benefits are not restricted to the eyes. They purify the blood; lubricate the intestines and tone the liver and kidneys.

Ayurvedic medicine recommends their consumption. Pistachios of quality are grown in Turkey, Iran and Syria. The fresh green nut from Aleppo, Halab, Syria is a delicacy. Excessively salted nuts are not recommended. Salt can cause water retention and hypertension. To achieve their green state is by soaking them overnight. Sprouting them also adds to their nutritious value.

Coconut comes from the tropical coconut palm tree. The big hard-shelled nut offers multiple uses. The opaque juice is high in potassium, a necessary mineral, to protect the heart, muscles and other organs. The meaty white part is full of benefits and fat. When grated, soaked and strained, the pulp makes a healthy milk substitute for those who have lactose intolerance. It is as effective as almond, cashew and soy milk.

To eliminate vaginal and yeast or fungal infections and itching, the island natives make douches; bathe affected areas; or soak finger nails. Its antifungal properties contribute to healing. Traditionally, the sweet milk is used to increase semen production. The fresh juice is used as an eye drop to get rid of cataracts. After dropping, apply a squeezed warm wet cloth to the eye for ten minutes. Palm sugar, a healthy sugar substitute, is collected from the blossom of the palm tree and then air-dried into brown crystals.

Hazelnut is one of those nuts, which is not only rich in essential fatty acids, but also vitamin E. The antioxidant has the ability to detoxify cells by reversing the oxidizing effect of free radicals and “harmful” fats. E is essential to cell structure and skin cells by cleansing them, thus reducing the appearance of wrinkles and delaying cell-ageing. The nutrient has anticoagulant properties, preventing blood clotting and platelet aggregation. It benefits the vascular and heart health. Crushed and applied directly on the tooth, it relieves toothache.

Hazelnuts may not be a very popular nut to snack on, but it found it way in Middle Eastern and Turkish desserts like baqlawa and recently in chocolates. It combines well with chocolate cakes, biscuits and tarts.

Pecans originate in America. The tree yields nuts that are very much part of the native Indian’s diet. In appearance, they are similar to walnuts. They have a milder, oilier taste than the walnut and less bitter. Pecan nuts offer ‘good’ fatty acids. Along with walnuts, almonds and macadamia, they are recommended to lower the “harmful” low density lipoprotein (LDL) and drive up the “healthy” HDL to maintain desirable cholesterol levels.

Brazil nuts are exceptionally rich in selenium, a mineral and antioxidant, very important to the immune system. In Chinese studies, selenium deficiency was implicated in the prevalence of cancer, affecting 25 percent of the population. After supplementing the water of the region with selenium, cancer prevalence dropped dramatically. Selenium is considered an important antioxidant, because it has the ability to detoxify oxidized cells and fat. In the recent years, many hospitals have been facing antibiotic-resistance in certain pneumonia patients. But with selenium supplementation, patients became more responsive to the drug.

Unfortunately, not all Brazil nuts are rich in selenium. With nutrient-depleted farming soils and the use of chemical pesticides and fertilizers, most vegetation have become poor or even nutrient-empty.

The nuts are also rich in amino and fatty acids to provide energy for brain functions and chemical signaling. They are also abundant in vitamins A, Bs and C.

Nut shells, too, are not useless. They provide a crystalline compound called ellagic acid. This compound seems to help treat paralysis, hypertension and cancer. Berry juice, in particular, mixed with finely pulverized nut shell infusion gives effective results. Nut shells are also used for skin exfoliation, giving the skin a glow.

I guess this is sufficient information for one day. Next week, I shall continue with other beneficial nuts and seeds.

N.B.: Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.

Nuts & seeds revisited (Part 3)

Tags: certain pneumonia, mental disorders, mediterranean basin, chemical signaling, Islamic Republic of Iran

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