Nuts and seeds are a fantastic way of adding nutritional value to your diet, they contain high levels of fibre (see table below) which is a good way to achieve the daily recommended intake of 30g a day, the UK population average intake is only 18g [1] so consuming seeds and nuts is a good way to boost this and particularly helpful if you have gluten intolerance/sensitivity.
Nuts and seeds are a great source of plant-based protein, this is of particular importance to those following a vegetarian or vegan diet and face limited dietary options, hemp and chia seeds are particularly rich sources as they provide all nine essential amino acids. Nuts and seeds also provide micronutrients which are commonly found within dairy and meat sources such as selenium, calcium, iron, and vitamin B12.
Although nuts have a high fat content, they are unsaturated and include Omega-3, this can only be obtained via dietary source and is essential to maintain good heart health, lung, and immune system function. A rich source of Omega-3 fats is oily fish, it is recommended that we consume two portions per week [2], if this is not possible then nuts and seeds provide a good alternative source.
Nuts and seeds are high in substances called polyphenols which have antioxidant capacity and along with their high fibre content can help improve gut microbiota, increasing growth and diversity and imparting numerous health benefits as a consequence [3].
Menopausal women should in particular consider incorporating nuts and seeds into their daily diet as they could help alleviate associated symptoms. Selenium and Vitamin B12 have been shown to help prevent hair loss and problematic skin [4], and some seeds such as flaxseeds contain phytoestrogens which are thought to mimic oestrogen function and could help reduce hot flushes [5]. Weight gain commonly associated with the menopause could be managed with the aid of nuts and seeds as an alternative to unhealthy snacks, despite their high calorific content they are difficult to digest, and studies have shown that only 5-15% of calories are absorbed along with an observed suppression of appetite[6, 7].
Tip – Buy reasonably priced nuts from Lidl and seeds from Amazon. Use recycled jam jars to store at home, work, and on the go to encourage healthy snacking.
References
1. British Dietetic Association. Fibre Datasheet. 2021 [cited 2023; Available from: Fibre (bda.uk.com).
2. PHE, The Eatwell Guide. 2016: London, Public Health England.
3. Fitzgerald, E., et al., The effect of nut consumption (tree nuts and peanuts) on the gut microbiota of humans: a systematic review. British Journal of Nutrition, 2021. 125(5): p. 508-520.
4. Almohanna, H.M., et al., The role of vitamins and minerals in hair loss: a review. Dermatology and therapy, 2019. 9(1): p. 51-70.
5. Lethaby, A., et al., Phytoestrogens for menopausal vasomotor symptoms. Cochrane Database of Systematic Reviews, 2013. 12.
6. Mattes, R.D., The energetics of nut consumption. Asia Pac J Clin Nutr, 2008. 17 Suppl 1: p. 337-9.
7. Tan, S.Y. and R.D. Mattes, Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr, 2013. 67(11): p. 1205-14.
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