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Nuts And Snack Seeds

Nuts and all other seeds are highly nutritious packages containing protein, minerals, vitamins, fiber and phytochemicals, plus a calorie source that would be used by the baby plant — fat, carbohydrates or both. The oil seeds, such as nuts, olives, corn, cottonseed, peanuts, flaxseeds and soybeans, have a high percentage of fats, and they are mostly “good” fats: polyunsaturated and monounsaturated fats. Their polyunsaturated fats include varying amounts of the essential fatty acids (omega-3′s and omega-6′s).

A reasonable daily amount of any of these seeds is 1-3 tablespoons. You may want to watch your portion sizes of nuts if you are trying to lose weight, since it is very hard to keep to a few tablespoons of salted peanuts or almonds. Each tablespoonful is about 100 calories, and a 12.5-ounce can of peanuts is 2200 calories. Try unsalted or raw nuts which may be easier to eat in reasonable amounts. Portion size is generally not a problem for the seasoning seeds such as sesame, poppy, caraway, cumin or fennel, or those that have virtually no flavor such as flax seeds.

July 30th, 2013
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About the Author: Gabe Mirkin, MD

Sports medicine doctor, fitness guru and long-time radio host Gabe Mirkin, M.D., brings you news and tips for your healthful lifestyle. A practicing physician for more than 50 years and a radio talk show host for 25 years, Dr. Mirkin is a graduate of Harvard University and Baylor University College of Medicine. He is board-certified in four specialties: Sports Medicine, Allergy and Immunology, Pediatrics and Pediatric Immunology. The Dr. Mirkin Show, his call-in show on fitness and health, was syndicated in more than 120 cities. Read More
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