The World Healthiest Foods By Kyle J. Norton All article and E books written by Kyle J. Norton are for information and education only, please consult with your doctor and related field specialist before applying.

Part IV – Nuts and Seeds

Nuts & Seeds - Almonds (Prunus Dulcis)

AlmondAlmond consists of an outer hull and a hard shell with the seed (nut) inside is native to the Middle East. It is most widely cultivated seed in the world for it economic and health benefit.

Recommend ReadingSuper Food LibraryThe Nature Super Food For Health Living and Longevity And Look 10-20 Years Younger Than Your Biological Age

Nutritional Supplement1. Fibre2. Saturated, monounsaturated, polyunsaturated fat3. Thiamine (Vitamin B1)4. Riboflavin (Vitamin B2)5. Niacin (Vitamin B3)6. Pantothenic acid (B5)7. Vitamin B68. Folate (Vitamin B9)9. Vitamin E10. Calcium11. Magnesium12. Phosphorus13. Potassium14. Zinc

15. Protein16. Trypophan17. Etc.

Benefits1. lowering LDL cholesterol and triglycerideSince it contains high amount of Omega 3 fatty acid, it helps to lower the bad cholesterol and triglycerides by inhibiting the liver in production of triglycerides and cholesterol.

2. Fibera) DiabetesSince it contains high amount of fiber, it helps to release glucose into blood stream slowly with stressing the pancreas in constantly introduction of insulin, causing insulin sensitive and type II dilates.b) ConstipationFiber also improves the digestive system in expelling waste by enhancing the movement of large intestine.

3. Heart diseasesSince it contain high amount of antioxidants, it reduces the risk of forming of free radical cause of heart diseases by enhancing the immune system fight against oxidation.

4. OteoporosisMagnesium enhances the absorption of calcium, a mineral that is vital to bone formation and bone health.

5. FibromyalgiaMagnesium also helps to maintain a proper function of body muscles, thus reducing the risk of stiff muscles.

6. Etc.

Side effects1. AllergiesAlmonds may cause allergy or intolerance.2. OxalationDo not eat almond, if you have existed kidney and gallbladder problems.3. Etc.

Nuts & Seeds - Flaxseeds ( Linum usitatissimum)

Flax seed Flax seed is native to the region of the eastern Mediterranean to India and also known as common flax or linseed. Flax is an erect annual plant, it can grow to 1.2 m tall. The leaves are 20–40 mm long and 3 mm broad.

Nutritional Supplement1. Energy2. Carbohydrates3. Sugars4. Dietary fiber5. Omega 3 fatty acid6. Protein7. Thiamine (Vitamin B1)8. Riboflavin (Vitamin B2)9. Niacin (Vitamin B3)10. Pantothenic acid (B5)11. Vitamin B612. Folate (Vit. B9)13. Vitamin C14. Calcium15. Iron

16. Magnesium17. Phosphorus18. Potassium19. Zinc20. Manganese21.Copper22. Etc.

Health Benefits1. Menstrual cramps and painSince flaxseed contains high amount of Omega 3 fatty acid, it promotes the proper ratio of Omega 6 fatty acid that reduces the abnormal cramps and pain caused by over production of prostaglandin hormone.

2. DiabetesFlax contains high levels of lignans, which are natural compounds that help to improve the levels of glucose by acting through varous mechanisms of modulate of pancreatical insulin secretion or through antioxidative actions.

3. Natural LaxativeFlaxseed contains high amount of insoluble fibers that combine with water to soften stool, induce bowel movement that helps to enhance the excretion of feces from the colon to prevent constipation.

4. Free radicalsFlax seed contains a high amount of antioxidant that helps to guard the body from forming of free radicals by promoting the proper DNA replication and cells division.

5. Heart diseasesHigh amount Omega 3 fatty acid also helps to treat for people with varicose veins, due to EPA and DHA by stimulating blood flow, increasing the breakdown of fibrin, a compound involved in clot and scar formation.

6. Etc.

Side Effect

1. flax seed may cause less effectiveness of certain oral medications and upset hormonal balance if it is eaten a large amount.2. Etc.

Nuts & Seeds - Olive (Olea europaea) Oil

Olive OilOlive is belongs to the the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin and south end of the Caspian Sea. Its fruit, is also called the olive and the source of olive oil.

Olive Oil:Fat Contains

1. Saturated fatsa. Palmitic acidb. Stearic acidc. Arachidic acidd. ehenic acide. Myristic acidf. Lignoceric acid

2. Unsaturated fat

3. Monounsaturated fatsa. Oleic acidb. Palmitoleic acid

4. Polyunsaturated fatsa. Linoleic acidb. Linolenic acid

Benefits1. Decreases the risk of heart diseasesOleic acid is one of the unsaturated fatty acid that has larger molecules and do not bond with other molecules that decreases the risk of cholesterol oxidation forming plaques, blocking the arteries, thus reducing the risk of heart diseases.

2. Free radicalOleic acid contains high amount of andioxidant that helps to improve the immune system in fighting against the forming of free radicals cause of oxidation.

3. CholesterolPalmitoleic acid is one of the monounsaturated fat that lowers your overall cholesterol by raising the levels of good cholesterol (HDL).

4. Linoleic acidLinoleic acid is an omega 6 essential polyunsaturated fatty acid that forms the lipid component of all cell membranes in our body. Since it is balanced by linolenic acid in the olive oil, it reduces the risk of over active abdominal muscle that cause menstrual pain.

5. Linolenic acidLinolenic, Omega 3 fatty acid stimulates blood circulation, by promoting the good cholesterol (HDL) and increases the breakdown of fibrin that helps to reduce the risk of clot and scar formation.

6. Etc.

Side Effects

There are no known side effect, unless you are allergic to it.

Nuts & Seeds - Peanuts (Arachis hypogaea)

PeanutsPeanuts is belong to the the legume related to the bean family and first cultivated in the in the Chaco region of Paraguay and Bolivia.

Nutritional Supplements1. Carbohydrates2. Sugars

3. Dietary fiber4. Fata. saturatedb. monounsaturatedc. polyunsaturated5. Protein6. Tryptophan7. Threonine8. Isoleucine9. Leucine10. Lysine11. Methionine12. Cystine13. Phenylalanine14. Tyrosine15. Valine16. Arginine17. Histidine18. Alanine19. Aspartic acid20. Glutamic acid21. Glycine22. Proline23. Serine24. Water25. Thiamine (Vit. B1)26. Riboflavin (Vit. B2)27. Niacin (Vit. B3)28. Pantothenic acid (B5)29. Vitamin B630. Folate (Vit. B9)31. Calcium32. Iron33. Magnesium34. Phosphorus35. Zinc36. Etc

Health Benefits

1. Good fatty acidsSince it contains high amount of good fatty acid which is essentail for the brain and heart heath, it helps to decrease the risk of brain and heart diseases such as stroke, Alzheimer's and arterial hardenning.

2. Free radicalsAntioxidant containg in the peanut, helps to improve the inmune system and fights against the forming of free radical, thus decreasing the of irregular cell growth.

3. CholesterolSince it contain high amount of bioflavonoid, it helps to improve blood flow in the body by reducing the LDL bad cholesterol building up in the blood stream that cause clot and plaque on the arterial wall.

4. ArginineArginine is an important supplements that helps the relax the blood vein, thus enhancing the blood flow in the body, including the reproductive organs, thus reducing the risk of sexual dysfunction in men and blood stagnation in women.

5. OsteroporosisMagnesium in peanuts enhances the body in absorption of calium, thus increasing the bone density and bone health.

6. Etc.

Side Effects

1. Allgery causes of anaphylactic shock.2. Contamination caused by mold can be deadly, resulting in cirrhosis, and/or carcinoma of the liver.3. Etc.

Nuts & Seeds - Pumpkin (Cucurbita)Seed

Pumpkin seed Pumpkin seed or pepita is an edible seed of a pumpkin with flat, dark green color. Pumpkin is the genus Cucurbita and belong the family Cucurbitaceae. The origin of pumpkins is unknown, although many people believe that they have originated in North America.

Nutritional Supplements1. Manganese2. Magnesium3. Phosphorus4. Tryptophan5. Iron6. Copper7. Zinc8. Vitamin K9. Protein10. Potassium11. Polyunsaturated fatty acids 12. Etc.Caution: Excessive heat destroys some of their nutritive value.

Benefits

1. Zinc Pumpkin seed contains high amount of zinc that is best known for treating enlarged prostate and benefitting people with prostate cancer and enhancing the prostate gland in secreting semen for aiding the sperm production.

2. Tryptophan Tryptophan is one of the 10 essential amino acids which the body uses to synthesize the proteins for brain cells need, thus enhancing the nerve cells in information transmitting between themselves and cells in the parts of the body that reduces the risk of anxiety and depression.

3. Antioxidant Antioxidants in pumpkin seed helps to enhance the immune system in fighting against a) forming of free radicals which cause irregular cells growth and inflammation. b) foreign invasion, such as virus and bacteria that cause infection.

4. Increases bone density Magnesium enhances the digestive system in absorbing calcium, thus increasing the bone density.

5. Lymphatic function Pumpkin seed contains high amount of potassium which is important to balance the ratio with sodium and improves the lymphatic function in regulating body fluid, thus preventing water retention.

6. Etc.

Side Effects

1. Oxalates Pumpkin seed contain as measure amount of oxaleates that can cause problem for people with untreated kidney and gallbladder diseases.2. Purines Purine in pumpkin seed can cause the forming of uric acid if accumulated in excessive amount 3. No other side effects are known

Nuts & Seeds - Sesame (Sesamum indicum) Seeds

Sesame SeedsSesame is a species of Sesamum indicum and belong to the family of Pedaliaceae, native to to sub-saharan Africa. The tree can grow to 1.6 to 3.3 ft tall and is mainly cultivated for their seeds.

Nutritional Supplements1. Lignans2. Sesamin3. Sesamolin4. Unsaturated oleic acid5. Copper6. Manganese7. Calcium8. Fiber9. Magnesium10. Iron11. Phosphorus12. Zinc13. Thiamin (Vitamin B1)14. Etc.

Health benefits1. AntioxidantsSince sesame contains powerful antioxidants, it enhances the function of immune system in fighting against the forming of radicals caused by cell oxidation.

2. Unsaturate fat Since it contains high amount of unsaturated fat, it not only helps to increase the ratio for god cholesterol, thus reducing the risk of bad cholesterol forming plaque accumulated in the arterial walls that cause heart diseases, but also enhances the nervous system in information transmitting between cells and cells in other parts of the body, thus reducing the risk of nervous tension.

3. Immune systemThe antioxidants in sesame seed beside enhance immune system in fighting against foreign invasion such as virus and bacteria cause of infection and inflammation and guarding our body prevent irregular cells growth causes of tumors and cancers.

4. CholesterolSince it contains high amount of fiber, it binds the bad cholesterol through digestive waste removal, thus decreasing the bad cholesterol causes of narrowing blood vessels, leading to high blood pressure.

5. Mentstrual cramps and painOmega 3 fatty acid helps to balance the cholesterol produced by the liver, thus reducing the risk of over production of prostaglandin hormones that reduces the constriction of abdominal muscle cause of menstrual cramps and pain.

6. Bone density Mganesium is improtant in enhancing the digestive system in absorbing calcium by maintaining the proper ratio, thus reducing the risk of osterporosis.

7. Etc.

Side Effects1. Alergic effect for certian individual

2. Do not consume the hulls of sesame seed, because of its oxalation.3. No other side effect is known

Nuts & Seeds - Sunflower (Helianthus Annuus) Seeds

Sunflower SeedsSunflower is a genus of Helianthus, belong to the family Asteraceae and native to the Americas. It grow to heights between 5–12 ft. Sunflower seeds are usually classified by the difference of their husks and are considered as healthy snack of a meal.

Nutritional Supplements1. Carbohydrates2. Sugars3. Fiber4. Fat (Saturated, Monounsaturated, Polyunsaturated)5. Protein6. Thiamine (Vitamin B1)7. Riboflavin (Vitamin B2)8. Niacin (Vitamin B3)9. Pantothenic acid (B5)10. Vitamin B611. Folate (Vit. B9)12. Vitamin C13. Vitamin E

14. Calcium15. Iron16. Magnesium17. Manganese18. Phosphorus19. Potassium20. Selenium21. Sodium22. Tryptophan23. Zinc24. Etc

Health Benefits1. Heart diseases and strokeSince it contains high amount of Omega 3 fatty acids, it increases the ratio of good cholesterol , thus reducing the risk of heart diseases and stroke.

2. Sexual dysfunctionSince it contains high amount magnesium that increases the elastic of blood vessels and regulates the muscle relaxation and constriction, thus enhancing the blood flow in the body, including the the men reproductive organs.

3. Anti-inflammatory Since sunflower contains high amount of vitamin E, a powerful antioxidant beside is important in preventing cholesterol from being converted to plaque, it helps to enhance the immune system in fighting against irregular cells growth, virus causes of inflammation.

4. Osteroporosis Since it contains high amount of magnesium, it promotes the absorption of calcium for healthy bone.

5. Circulatory functionSince it also contains high amount of iron that helps to improve the carrying life-giving oxygen to the body blood cells by increasing the formation of hemoglobin.

6. Etc.

Side EffectsNo side effect is known

Nuts & Seeds - Walnuts (Juglans)

WalnutWalnut tree is one of the Genus plant belong to the family Juglandaceae about 30–130 ft). It is cultivated for its nut and kernel and for commercial purpose all over the world.

Nutritional Supplements1. Vitamin C2. Thiamine (Vitamin B1)3. Riboflavin (Vitamin B2)4. Niacin5. Pantothenic Acid6. Vitamin B67. Folate8. Vitamin A9. Potassium10. Phosphorus11. Calcium12. Magnesium13. Iron14. Sodium15. Manganese16. Tryptophan17. Zinc 18. Copper19. Selenium

20. Omega 3 fatty acid21. l-arginine22. Etc.

Health benefits1. Cholesterol Omega 3 fatty acid helps to enhance the ratio of cholesterol that reduces the risk of bad cholesterol forming plaques on the arterial wall, causing heart diseases.

2. Blood flowL-arginine in walnut allows blood vessel to relax that helps to enhance the circulatory system in moving blood to provide oxygen and nutrients to the body cell needs.

3. AntioxidantsWalnut contains high amounts of antioxidant, it helps to enhance the immune system fighting against forming of free radical, causing abnormal DNA replication and cell division.

4. MagnesiumMagnesium beside enhances the digestive system in absorbing calcium that promotes healthy bone density, it also improves sleeplessness due to calcium having a directly related to our cycles of sleep. Researchers found that calcium levels in the body are higher during some of the deepest levels of sleep.

5. ConstipationWalnut contains high amount of solute fiber which dissolves easily in water and takes on a soft, gel-like texture in the intestines and insoluble fiber passes through the intestines almost unchanged that help prevent hard, dry stools that are difficult to pass.

5. Etc. Side effects1. As always, allergic reaction is a concern for some people2. No Other known side effect?

Recommended reading

Super Food LibraryThe Nature Super Food For Health Living and Longevity And Look 10-20 Years Younger Than Your Biological Age

For more information of all other healthiest foods, visithttp://healthy-foods-index.blogspot.com/

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