Two Nuts & a Seed

By VJ Hinson

Nuts and seeds are delicious snacks that can provide great health benefits. The two nuts and a seed I will focus on today-- cashews, almonds and flax seed-- are among three of the best nuts and seeds you can find. 

CASHEW -- A FRUIT?

The cashew nut is one of the most popular in the world. It is grown in many tropical regions, including Central America, South America and the Caribbean. Many people believe that the cashew nut they see in stores is how they exist in nature; however, the nut actually comes from a fruit, the caju, or acaju tree. In the Tupi language, the word acaju means “nut that produces itself.” Indeed, the fruit looks like an inverted heart, and the cashew nut is situated on the bottom of the fruit, making it pretty unique. As a young boy growing up in Jamaica, I used to eat the fruit and then roast the nuts over an open flame. 

Cashews contain monounsaturated fats, which help in the production of good cholesterol (HDL). According to some nutritionists, cashews can even help lower one’s risk for Type 2 diabetes, and it is high in magnesium, which can help keep down high blood pressure.

 

There are many different and creative ways to enjoy cashews. Have a handful or two as a quick snack, or add to raisins and cranberries for a trail mix. Place over plain Greek yogurt, or even sprinkle with Stevia sweetener or drizzle with agave syrup for a great, dessert-like treat. 

ALMOND JOY

The almond is another edible nut that comes from a fruit tree. With its smooth texture and mild flavor, the almond can be eaten raw, roasted, sautéed, smoked or even glazed. When pressed, almond milk is produced, an alternative to cow’s milk. Almond milk can be found in both health food stores and regular supermarkets. 

Almonds are a good source of Vitamin B2, Niacin, Potassium and Fiber, even more so than other nuts. It is also created with the ability to prevent insulin spikes. However, if one has a nut allergy or kidney problems of some sort, almonds should be avoided. 

 

This nut can add flavor and diversity to salads, chicken, fish, beef, rice or pasta dishes. One ounce of almonds has 163 calories, 14 grams of fat, 6 grams of protein and no cholesterol or saturated fat.

FLEXIBILTY of FLAXSEED

Flaxseed is chock full of Fiber. Once ounce provides a whopping 8 grams of fiber. This seed is grown in parts of the United States and Canada. Canada is , in fact, the leading producer of this plant. Flaxseed is a rich source of Omega-3, which helps to reduce depression, promotes bone health and supports brain function (such as reducing Attention Deficit Hyperactivity Disorder, or ADHD) by protecting neurons. Flaxseed contains no sugar, trans fat or cholesterol. It can be added to muffins, bread, smoothies, cakes and oatmeal. 

Cashews, almonds and flax seed are some of nature’s healthiest and most valuable foods. In addition, they are convenient and versatile.

Nutritional Information via “The Full Plate Diet” by Stuart A. Seale.