Tuesday, June 09, 2009
Healthy Fats in Nuts
The fat contained in nuts and seeds is almost exclusively unsaturated, with a good mix of both monounsaturated and polyunsaturated fats. Nuts and seeds typically feature very limited amounts of saturated fat, about 5-15% or less of their total fat content. The proper balance between these types of fats is important, and many people do not get enough of certain types, especially the polyunsaturated omega-3s. Many nuts and seeds-notably walnuts, flaxseeds, hemp seeds, and chia seeds-are rich sources of a type of omega-3 fat called alpha-linolenic acid (ALA), which belongs to the same family of omega-3 fats as the heart-healthy fats-EPA and DHA-you may have heard about in cold-water fish. The omega-3 fatty acids found in nuts and seeds may help prevent heart disease and repeat heart attacks in several ways. Omega-3 fatty acids, including ALA, EPA, and DHA are protective fats that have been found to:
- Lower blood cholesterol and triglyceride levels (when elevated, these are both risk factors for heart disease)
- Decrease platelet aggregation, which, when excessive, can cause "sticky" blood that may form artery-blocking blood clots
- Reduce the formation of artery-clogging atherosclerotic plaque
- Reduce inflammation of the blood vessels and therefore improve blood flow
- And, lower blood pressure.
Labels: ALA, chia seeds, DHA, EPA, healthy diet, healthy fats, hemp seeds, Nuts, Omega-3s, seeds
Thursday, November 08, 2007
Chia or Flax Seeds?
We recommend that you vary your choice of seeds in the morning and include types of seeds in your overall meal plan. Both flaxseeds and chia seeds are nutrient rich. They are both known as concentrated sources of the omega-3 fatty acid, alpha-linolenic acid (ALA).
According to the U.S. Department of Agriculture's SR19 Nutrient Database, one ounce of flaxseeds contains about 6.5 grams of ALA while one ounce of chia seeds contains about 5 grams. They are also both rich in dietary fiber: one ounce of flaxseeds contains 7.7 grams while the same amount of chia seeds contains 10.7 grams. Like all seeds, both chia and flax contain significant amounts of minerals, and they also both contain a variety of vitamins as well. Because they are very small seeds that we typically don't eat in large amounts, chia and flax do not provide us with large amounts of protein, even though they do contain a good bit of protein in comparison to their size.
At this point in time, researchers have looked more closely at the nutritional profile of flaxseeds than the profile of chia seeds. For this reason, we know that flaxseeds are concentrated sources of lignan phytonutrients, which have antioxidant and other properties. There have also been a number of animal studies showing clear benefits of flaxseeds (or lignans obtained from flaxseeds) on the health of the prostate gland in male animals and the cardiovascular systems of both males and females. However, the extent of these benefits in humans has been a matter of some debate and some mixed research findings remain in both of these health areas. (It's the extent of the seed benefits that appears unclear in these studies-not the nature of the flaxseeds as a beneficial food). There has not been the same level of research with chia seeds, but we would expect researchers to find unique benefits for these seeds as well.
According to the U.S. Department of Agriculture's SR19 Nutrient Database, one ounce of flaxseeds contains about 6.5 grams of ALA while one ounce of chia seeds contains about 5 grams. They are also both rich in dietary fiber: one ounce of flaxseeds contains 7.7 grams while the same amount of chia seeds contains 10.7 grams. Like all seeds, both chia and flax contain significant amounts of minerals, and they also both contain a variety of vitamins as well. Because they are very small seeds that we typically don't eat in large amounts, chia and flax do not provide us with large amounts of protein, even though they do contain a good bit of protein in comparison to their size.
At this point in time, researchers have looked more closely at the nutritional profile of flaxseeds than the profile of chia seeds. For this reason, we know that flaxseeds are concentrated sources of lignan phytonutrients, which have antioxidant and other properties. There have also been a number of animal studies showing clear benefits of flaxseeds (or lignans obtained from flaxseeds) on the health of the prostate gland in male animals and the cardiovascular systems of both males and females. However, the extent of these benefits in humans has been a matter of some debate and some mixed research findings remain in both of these health areas. (It's the extent of the seed benefits that appears unclear in these studies-not the nature of the flaxseeds as a beneficial food). There has not been the same level of research with chia seeds, but we would expect researchers to find unique benefits for these seeds as well.
Labels: ALA, chia seeds, flaxseeds, health food, Omega-3s
