T Nation

Nutrients in good snack foods

Check this out. Looks like sunflower seeds and pumpkin/squash seeds are just jam-packed with nutrients. BUT, in order to take advantage of all the nutrients in seeds and nuts, they really should be soaked in salt (sea salt) water over night, and then dried in an oven at the lowest heat (to prevent oxidation of the fat). This makes them yummy AND more nutritious. It’s not that much work, either.

Oh, cashews should only be soaked for 6 hours.

Oh, and all fruits are dried, of course, for easy snacking.

Based on 1 cup serving size, RDA % based on 2000 calories diet.

Sunflower seeds:
Selenium 171 %
Thiamin 165 %
Vitamin E 162 %
Magnesium 127 %
Copper 126 %
Phosphorus 102 %
Folate 82 %
Vitamin B-6 55 %
Iron 54 %
Zinc 49 %
Niacin 32 %
Riboflavin 18 %
Calcium 17 %
Vitamin C 3 %
Potassium mg 992.16

Pumpkin or squash seeds:
Magnesium 185 %
Phosphorus 162 %
Iron 115 %
Copper 96 %
Zinc 69 %
Riboflavin 22 %
Folate 20 %
Vitamin B-6 15 %
Selenium 15 %
Thiamin 14 %
Niacin 12 %
Calcium 6 %
Vitamin C 4 %
Vitamin E 3 %
Potassium mg 1113.7

Almonds:
Magnesium 98 %
Vitamin E 83 %
Copper 79 %
Phosphorus 67 %
Riboflavin 58 %
Calcium 35 %
Iron 34 %
Zinc 32 %
Niacin 28 %
Selenium 22 %
Thiamin 17 %
Folate 10 %
Vitamin B-6 9 %
Potassium mg 1033.8

Brazil nuts:
Selenium 8288 %
Copper 124 %
Phosphorus 84 %
Magnesium 79 %
Thiamin 70 %
Zinc 43 %
Iron 26 %
Calcium 25 %
Vitamin E 24 %
Vitamin B-6 18 %
Niacin 11 %
Riboflavin 9 %
Vitamin C 2 %
Folate 1 %
Potassium mg 840

Pecans:
Copper 65 %
Thiamin 36 %
Magnesium 33 %
Zinc 33 %
Phosphorus 30 %
Iron 15 %
Selenium 13 %
Vitamin B-6 11 %
Vitamin E 9 %
Calcium 8 %
Vitamin C 2 %
Riboflavin 7 %
Niacin 6 %
Folate 6 %
Potassium mg 442.8

Cashews:
Copper 152 %
Magnesium 89 %
Phosphorus 67 %
Zinc 51 %
Iron 46 %
Selenium 32 %
Folate 24 %
Vitamin B-6 18 %
Riboflavin 14 %
Thiamin 14 %
Niacin 10 %
Calcium 6 %
Vitamin E 2 %
Potassium mg 774.05

Macadamia:
Thiamin 80 %
Copper 51 %
Magnesium 44 %
Iron 27 %
Phosphorus 25 %
Vitamin B-6 18 %
Niacin 17 %
Zinc 12 %
Calcium 11 %
Riboflavin 11 %
Selenium 10 %
Folate 4 %
Vitamin C 3 %
Vitamin E 2 %
Potassium mg 493.12

Peanuts:
Niacin 103 %
Copper 94 %
Phosphorus 74 %
Magnesium 67 %
Zinc 64 %
Folate 45 %
Vitamin E 24 %
Selenium 22 %
Thiamin 18 %
Vitamin B-6 18 %
Iron 15 %
Calcium 13 %
Riboflavin 8 %
Potassium mg 982.08

Chestnuts:
Vitamin C 62 %
Vitamin B-6 36 %
Copper 36 %
Folate 25 %
Thiamin 17 %
Phosphorus 15 %
Riboflavin 13 %
Magnesium 12 %
Niacin 10 %
Iron 7 %
Zinc 5 %
Calcium 4 %
Vitamin E 4 %
Selenium 3 %
Potassium mg 846.56

Pistachios:
Vitamin B-6 109 %
Copper 83 %
Phosphorus 63 %
Thiamin 56 %
Magnesium 39 %
Iron 30 %
Zinc 19 %
Selenium 17 %
Folate 16 %
Calcium 14 %
Vitamin E 13 %
Vitamin C 11 %
Riboflavin 10 %
Niacin 8 %
Potassium mg 1250.6

Hazel nuts:
Copper 99 %
Magnesium 47 %
Vitamin E 39 %
Thiamin 37 %
Phosphorus 33 %
Folate 32 %
Vitamin B-6 32 %
Iron 30 %
Zinc 19 %
Calcium 13 %
Vitamin C 12 %
Niacin 10 %
Selenium 9 %
Riboflavin 6 %
Potassium mg 782

Apricots:
Iron 42 %
Copper 34 %
Vitamin B-6 31 %
Niacin 21 %
Vitamin C 19 %
Phosphorus 19 %
Magnesium 19 %
Riboflavin 9 %
Zinc 8 %
Calcium 7 %
Thiamin 3 %
Folate 1 %
Potassium mg 2201.5

Prunes:
Vitamin B-6 49 %
Copper 40 %
Iron 26 %
Magnesium 21 %
Niacin 20 %
Phosphorus 15 %
Riboflavin 11 %
Calcium 10 %
Thiamin 8 %
Zinc 7 %
Folate 1 %
Potassium mg 1396.6

Banana chips:
Magnesium 17 %
Vitamin B-6 14 %
Copper 13 %
Niacin 9 %
Riboflavin 8 %
Vitamin C 7 %
Thiamin 6 %
Phosphorus 5 %
Iron 4 %
Zinc 3 %
Folate 2 %
Calcium 1 %
Potassium mg 948.22

Raisins:
Copper 22 %
Vitamin B-6 18 %
Iron 17 %
Phosphorus 14 %
Magnesium 12 %
Thiamin 11 %
Vitamin C 8 %
Calcium 7 %
Riboflavin 6 %
Niacin 6 %
Vitamin E 2 %
Zinc 3 %
Folate 1 %
Potassium mg 1089

Mango:
Vitamin C 27 %
Vitamin B-6 18 %
Copper 17 %
Riboflavin 8 %
Niacin 8 %
Vitamin E 7 %
Magnesium 7 %
Thiamin 6 %
Folate 5 %
Phosphorus 3 %
Calcium 3 %
Iron 2 %
Zinc 1 %
Potassium mg 458.08

I have found the best snack that is rich in nutrients is a predigested hormone packed protein source.

I now only swallow the semen of T-men using androgens or Mag 10.

no soaking required!

Iron Maiden,

Intriguing idea. I’ll have to give that a try.

Opps! Wait. Nevermind. Forget I said anything.

I think I’m in love

NeilG: How long did it take you to type all that nutritive info?
Iron Maiden: I’d be happy to provide you with my “beef jerky” anytime!

Maiden: Now you are taking in some quality stuff there!

Neil, did you actually just say “I’ll have to give that a try?” Ok, so you corrected yourself, but you still posted that statement.

Dude, that is just wrong.

IM, I’ll give ya my secret blend of herbs and spices.

My understanding is that the average male ejaculation contains 1/3 the USRDA of zinc. So that could be a cheap substitute for ZMA.

Or it could be a good reason for certain T-men to take ZMA!

i nominate neilg for the longest posts award!

Personally, I’d like to see lengthy threads such as these
posted differently. They just take up way too much space
and relegate everyone else’s threads to page 2 or 3, too
quickly!

Suggestion: Write a short outline then announce that you’re
going to post your nutrition list, article, detailed workout,
recipe file, etc. inside that thread.

Wouldn’t this be a more forum-friendly method of
posting?

Dude…Why would you take the time to type all that?

I never heard that soaking seeds and nuts in salt water can make them more nutritious so I did a Google search and discovered this.

“Eating Whole Almonds: If you like to eat whole almonds as a snack and want to make them as nutritious as possible, you might want to try soaking them in salt water for at least 7 hours at room temperature. The salt in the water helps activate enzymes that neutralize enzyme inhibitors – substances naturally present in nuts that can make them hard to digest – especially when eaten in quantity. Not only does soaking nuts make them easier to digest, it makes the nut’s minerals more available to the body. The soaking process destroys or reduces phytic acid, a natural substance that binds to minerals (in nuts as well as whole grains and legumes) and makes them unavailable to the body. After the soaking process, drain and dry them in a warm oven (150? F.) or dehydrator. Or drain and refrigerate them, but make certain you eat them within a few days if you don’t dry them, or they will mold fairly soon.”

Does anyone else do this? I eat a good amount of nuts but don’t care to increase my sodium intake.

(How about coating ones nuts with semen and then roasting them? Hmmmm…. Sounds painful!)

Beer Nuts at a party.

80% Peanut
10% Fat
5% Salt
2.5% Skin
2.5% Urine from previous snacker

Joey,

Good idea. I will do that in the future.

"Does anyone else do this? I eat a good amount of nuts but don’t care to increase my sodium intake.

You could just soak them in filtered water overnight instead. You really don’t need to dry them, but they’re less pleasant to eat this way. Leaving them out in the sun works, too. Just make sure they’re covered so birds and squirrels don’t get at them. LOL.

It wouldn’t seem that soaking in plain water would be adequate … the salt is needed to neutralize the enzyme inhibitors. (According to what was stated in that web article.)

Ahhhhhhhhhh……I’ll just eat them the way I always have.

snipe,

The salt in the water helps activate enzymes that neutralize enzyme inhibitors - substances naturally present in nuts that can make them hard to digest.

Keyword being “help.”

The salt is not needed. It just helps AND also makes them tastey :slight_smile: