Patrick Holford explains why he eats nuts and seeds every day and why you should too.

One of the biggest blunders of dietetics was telling people not to eat nuts and seeds because they are “high in fat”. They are positively good for you, lowering cholesterol and reducing risk for heart disease, says a major new study. Nuts and seeds were always a staple food of homosapiens, until 20th century fat phobia kicked in. In case you didn’t know there’s never been any evidence that eating nuts or seeds is anything but beneficial.

In our 100 percent health survey, consumption of nuts and seeds was the single biggest predicter of a person’s overall health. Those people who snacked on nuts and seeds three times a day, compared to none, were three times more likely to be in optimal health. A recent study of 25 high-quality trials in the Archives of Internal Medicine confirms that those who eat 67g a day, a small handful, have lower cholesterol with more HDL and less LDL, lower triglycerides (blood fats) and consequently a reduction in risk for cardiovascular disease.

Nuts and seeds are an excellent source of antioxidants such as vitamin E and plant sterols and soluble fibres. Pistachios are the best nuts for antioxidants while the colder-climate nuts and seeds are highest in omega 3 fats. Walnuts and flax seeds are the best in this regard. Nuts are also abundant in minerals. Almonds are especially high in calcium, while pumpkin seeds are a superb source of magnesium. All nuts and seeds are rich in zinc as well as being an excellent source of protein. About 20 percent of the kilojoules of nuts and seeds comes from protein, which is a lot more than grains.

Eating nuts and seeds daily is completely consistent with our evolutionary diet. The earliest remains of human faeces (which is how you work out what we were eating hundreds of thousands of years ago) clearly show that nuts and seeds were a staple in the diet of homosapiens. Also, they were eaten alongside fruit, contrary to the “food combining” theory which says we should separate carbs from protein. Eating a few nuts or seeds with fruit lessens the glycaemic load, making you feel fuller for longer. Since nuts and seeds are such an important source of essential fats it’s really important to eat them raw and buy them as fresh as possible. You can also increase their shelf-life by storing in the fridge.

I make a mix in the morning of half flax seeds, half pumpkin, sesame and sunflower, which I keep in a jar in the fridge. In the morning I put a handful in a coffee grinder and grind them up,adding a tablespoon to my cereal. This is a fantastic source of nutrients.

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