Natural healing Sea buckthorn

By Gina Mohammed, Ph.D.

In the space race of the 1960s and 1970s, the Soviets had an inside track to keeping their astronauts in the peak of health: oil of the sea buckthorn (Hippophae rhamnoides). Used as a vitamin supplement and as protection from radiation, this plant was a routine part of space flight, and development of high-yielding varieties was a closely guarded state secret.

Yet few North Americans know of sea buckthorn. By contrast, in countries such as China and Russia, it has a rich history spanning more than 1,300 years. Its purported benefits range from its nutritional properties to a plethora of medicinal effects. Sea buckthorn is a thorny shrub with narrow willow-like leaves and yellow-orange berries. Its fruit yields pulp for juice, seed oil, and a yellow-orange dye for naturally tinting foods and cosmetics. The leaves make a robust tea.

Nutrient-rich berries

Sea buckthorn berries contain more than 100 different nutrients and phytochemicals—vitamins, fatty acids, free amino acids, flavonols, and carotenoids. They are rich in carotene and vitamins C and E. Vitamin C concentration varies from 360 mg of vitamin C per 100 g of berries for the European subspecies H. rhamnoides to 2,500 mg of the vitamin per 100 g for the Chinese subspecies H. sinensis. (Compare this to fresh orange juice with 35 to 56 mg of vitamin C per 100 ml.) Carotene content ranges from 30 to 40 mg per 100 g of berries, and vitamin E concentration can be up to 160 mg per 100 g. Berries are also high in the trace mineral chromium, which works with insulin to help the body use sugar, and may also help to reduce high blood pressure.

A Finnish study reported in the Journal of Agricultural and Food Chemistry compared flavonol content in twenty-five edible berries. Sea buckthorn was among twelve berries rated as “high” (defined as greater than 50 mg per kg flavonol). It was especially rich in quercetin, with concentrations exceeding those of other popular berries such as blueberries, bilberries, strawberries, red raspberries, and currants. Flavonols may serve as antioxidants and anticarcinogens, and may lessen the risk of coronary heart disease, stroke, and lung cancer.

Sea buckthorn oil

Sea buckthorn seed oil is high in unsaturated linolenic and linoleic fatty acids. These essential fatty acids may help to relieve chronic eczema, cure dermatitis, and maintain healthy skin. The fatty acid profile, together with its high carotenoid content and vitamin E tocopherols, may be responsible for reported antimutagenic properties, therapeutic action on eye burns, stimulation of skin wound healing, and prevention and treatment of peptic ulcers. However, these therapeutic claims need to be confirmed through independent testing.

One of the first such studies from a Western country has probed the effects of sea buckthorn berry oil (SBO, seed plus berry pulp oil) on platelet aggregation. As reported in the Journal of Nutritional Biochemistry, Finnish and UK researchers found that orally administered SBO was linked to a reduction in blood clotting in men with normal blood lipid characteristics. Blood clotting is a risk factor in cardiovascular disease. The study is preliminary, having been conducted with only twelve men over a four-week period, but it does indicate that SBO may be a promising natural adjunctive form of therapy in preventing cardiovascular disease. SBO contains sterols, with sitosterol as the most abundant individual component. Sitosterol has been linked previously to the inhibition of platelet aggregation, while phytosterols in general (including sitosterol) are known to reduce plasma total and LDL cholesterol levels by affecting both absorption and synthesis of cholesterol. The oil also contains palmitoleic acid, which may have cholesterol- and triglyceride-lowering benefits as well as stroke-suppressing effects. The seed oil is noteworthy, too, because it absorbs strongly in the ultraviolet range, thereby providing a natural sunscreen.

An array of products

World interest in this plant has spawned an array of products derived from the juice, oil, and leaves. The major products, reported in the Journal of Agricultural and Food Chemistry, are seed oil, yellow pigment dye, and juice (both clarified and unclarified). The juice goes into mixed-juice drinks, nectars, and other fruit beverages. The berries are acidic in taste, not very sweet, with a mild and unique whey-like aroma. The oil and juice have been used as additives to foods such as candies, jams, jellies, chutneys, and vinegars, and to wine, beer, and liqueurs. They also can be incorporated into personal-care products such as cosmetics, lotions, soaps, shampoos, gels, conditioners, styling gels, and sunscreens, and into pharmaceutical or nutraceutical products such as vitamin supplements, oil capsules, flavone powder, and syrups. The leaves are used for leaf extract, tea, and animal feed. The yellow-orange pigment is used in food coloring and in pharmaceutical and cosmetic compositions.

This vast array of products testifies to the longstanding interest in sea buckthorn in other parts of the world. In Russia and China, sea buckthorn provides approved medicines and has been an established part of the pharmacopeia of those countries for centuries. Until recently in Canada, it has been planted mainly for shelterbelts, land reclamation, and enhancement of wildlife habitat, but efforts are now underway (e.g., in British Columbia and Saskatchewan) to initiate commercial cultivation of the species for other uses. Agriculture and Agri-Food Canada estimate that there is a potential annual demand for 10,000 kg of processed sea buckthorn oil in North America.

If you’re looking for sea buckthorn products, several North American manufacturers now have products on the Internet. Look for high-quality products, such as cold-pressed extracts, which retain phytochemical integrity better than solvent-extracted types. Also, products may need to be stored in the dark at cold temperatures to minimize degradation.

There are no reported cases of toxicity from sea buckthorn products, according to the International Centre for Research and Training on Sea Buckthorn (www.icrts.org). However, be careful to choose products that specify sea buckthorn, rather than just buckthorn. There are several unrelated buckthorn species (of the genus Rhamnus) from which medicinal bark extracts are derived, and which may irritate the intestinal tract. Thus, the U.S. Food and Drug Administration cautions against using certain diet teas containing buckthorns.

Gina Mohammed, Ph.D., is a plant physiologist living in Sault Ste. Marie, Canada. She is the author of a new book, Catnip and Kerosene Grass—What Plants Teach Us About Life (Candlenut Books, 2002). E-mail her at mohammed@onlink.net.

CALENDAR

NOVEMBER

21st Century Aromatics Aromatherapy Blending. November 15–17 in Pottstown, Pennsylvania. A three-day seminar with Jeanne Rose, sponsored by Celestine Gifts & Books. Contact Celestine Gifts & Books, (610) 970-8050; more information at www.aromaticplantproject.com.

Herbal workshops at Sunrise Herbal Remedies. November 2, 9, 16, and 30 in Bethel, Connecticut. Sunrise Herbal Remedies hosts several workshops related to herbs and health each Saturday. Topics include herbs for wellness and balance, graceful aging, Chinese medicine, and herbal medicine for beginners. All events are complimentary but participants must pre-register. Contact Sunrise Herbal Remedies, 35 Codfish Hill Rd., Bethel, CT 06801; (203) 794-0809; www.sunriseherbfarm.com.

Herbs for the Holidays workshop. November 8–10 and 15–17 in Goshen, Vermont. A full weekend of making decorations and other crafts featuring roses, lavender, lemon verbena, and bay. The workshop will be complimented by fine, festive food and hospitality. Contact Blueberry Hill Inn, Goshen, VT 05733l; (800) 448-0707; www.blueberryhillinn.com/herbalweekends.htm.

Holiday Gift Making at the Avena Institute. November 2 in Rockport, Maine. Join Carroll Brennen for a playful day making bath salts, massage oils, face creams, herbal facials, a healing salve, and an elixir to be used as holiday gifts (or keep for yourself). The event will be held at the Avena Institute, 219 Mill St., Rockport, ME. Contact the Avena Institute, PO Box 333, Rockport, ME 04865; (207) 594-2403; www.avenaherbs.com.

DECEMBER

Tulsa Herb Society’s Herbal Craft Fair. December 7 in Tulsa, Oklahoma. Browse through an herbal wonderland of whimsical crafts, flavorful chutneys, potpourri, beeswax candles, and herbal vinegars. Many more handmade gifts, as well as herbal goodies, will be available. The event will be held at the Tulsa Garden Center, 2435 S. Peoria, Tulsa, OK. For more information, call the Tulsa Garden Center at (918) 746-5125.

Sumac: Weed or wonder medicine?

Rachel Albert-Matesz

One man’s pest is another man’s pearl. Dandelion root and flowers may be considered pesky weeds. Nettles may seem like the most unlikely side dish. The sumac bush may look like just another roadside shrub. To the resourceful, all of these plants are both food and medicine.

Cooks from many countries, including Turkey, Italy, and Israel, have revered sumac berries (Rhus spp.) for more than a thousand years. And yet, the fruits are hardly something to make a meal or snack of; they are smaller than gooseberries, contain almost as much pit as fruit, and have very little fragrance. They aren’t even sweet! What sumac berries do have going for them is a brilliant brick-to purple-burgundy color, a tart and tangy taste, and a bushel full of therapeutic applications.

Soothing medicine

Sumac leaves and berries are classified as astringent and cooling. Certain Native American and Canadian Indian tribes used sumac to treat bladder, digestive, reproductive, and respiratory ailments; infections; injuries; stomachaches; arrow wounds; and more. The Chippewa Indians of North America made a decoction of sumac flowers to treat gas, indigestion, and other digestive upsets. The Iroquois used sumac as a laxative, diuretic, expectorant, liver aid, and in countless other applications. The powdered bark and dried berries were allegedly combined with tobacco and smoked during peace pipe ceremonies. The inner bark was also used to treat hemorrhoids.

Early pioneers used the berries to reduce fevers, and they steeped and strained the berries and thickened the mixture with honey to yield a soothing cough syrup. Some transformed the berries into wine. Others used the root to produce an emetic tea (to induce vomiting), the bark to make dye, and the leaves to relieve symptoms of asthma.

Sumac berries contain malic acid, which possess antifungal properties and putative anti-fibromyalgic activity; tannic acid, which is present in tea and wine and is known for its astringent activity; and gallic acid, a white crystalline compound used in dyes, in photography, and in ink and paper manufacture.

The vinegar tree

Prior to the importation of lemons in Europe, the ancient Romans allegedly relied on sumac berries for a sour taste. Throughout the Middle East, even today, many people use sumac as a seasoning and the primary souring agent in cooking or as a decorative garnish at the table. The berries are dried, lightly dry-roasted, ground to a powder, and sifted to remove the hard, inedible seeds and soft, downy fuzz. Fresh berries are soaked in water for fifteen to twenty minutes, or entire seed/berry heads (with attached fuzz) are pounded in water, then drained and squeezed through cheesecloth to extract their ruby juices and antioxidants. The powder keeps—far longer than lemons—-at room temperature; the juice may be refrigerated or frozen. A squeeze of sumac juice can replace lemon in your favorite recipes, particularly if you suffer from citrus allergies.

Ground sumac may be rubbed onto meat kabobs prior to grilling or sprinkled over raw onions, casseroles, or cooked vegetables. Stirred into yogurt, sumac makes a piquant sauce for lamb kabobs. Sumac juice adds zest to citrus-free salad dressings or rice pilafs.

Zatar or Zahtar, a blend of ground sumac, thyme, and sesame seeds, is used to flavor labni—a cream cheese– like spread made from drained yogurt—or sprinkled over meat and vegetables, or blended with oil and smeared on bread in Turkey and North Africa. Look for Zatar in Middle Eastern markets or online.

For a cooling drink on a scorching summer day, simmer sumac berries, strain, and sweeten with honey or maple syrup to produce an unusual lemonade-like drink.

Hunting for wild sumac

Sumac is a deciduous or evergreen shrub or a shrublike tree that grows wild throughout the Mediterranean, South Africa, Asia, northeastern Australia, and in northern temperate regions around the world. Small bushes and shrubs may range from six to twelve feet in height; taller sumac trees may reach twenty-three to thirty-three feet. There are many varieties of sumac. Mention sumac and at least one person is sure to ask about poison sumac (Toxicodendron vernix). Like its cousins, poison ivy (Toxicodendron rydbergii) and poison oak (Toxicodendron diversilobum), poison sumac contains an oil resin, urushiol, which creates contact dermatitis that causes lesions and an intense itch. Should you decide to go foraging, you will need to know how to discern the edible from the poisonous. Poison sumac bears white berries in clusters. Avoid ingesting any white-fruited sumac. You can learn more about identifying poison sumac by visiting the websites listed on page 12.

Edible sumac varieties include smooth sumac (Rhus glabra), staghorn sumac (Rhus typhina), sweet sumac (Rhus aromatica), dwarf or winged sumac (Rhus copallina), lemonade berry (Rhus integrifolia), southwestern sumac (Rhus microphylla), sugar bush (Rhus ovata), and squaw berry (Rhus trilobata). All nonpoisonous species contain red berries when ripe and are sometimes inaccurately and collectively called red sumac.

Sumac leaves contain featherlike lance-shaped leaves with sharp-toothed margins, grouped in pinnated compounds with eleven and up to thirty-one leaflets attached to stout but soft wood branches. The hard, berrylike fruits are found in upright cone-shaped clusters and some varieties are covered with a velvety fuzz, which is rich in vitamin C and ascorbic acid.

Sumac should be gathered in the fall as soon as the berries turn red. If left on the tree for too long, much of the flavor will be lost.

Shopping for sumac

You can buy whole, dried sumac berries from herb or specialty stores, or from the sources listed at left. For the best flavor and fragrance, briefly roast the berries in a hot, dry skillet, stirring all the while, until the spices start to crackle and smoke briefly. Roast until darkened, about two or three minutes once the berries start crackling. Exact time will depend upon the type and size. Allow to cool, then grind in a mortar with a pestle (the hard way) or in a small electric spice-dedicated coffee grinder (the easy way). Sift the berries through a fine mesh strainer to remove the hard, inedible pits that could otherwise crack a tooth. Or, for convenience, purchase ground sumac. Some companies add salt to facilitate grinding, although I have not found this necessary. Ask before you buy, particularly if you follow a low- or no-salt diet. Store dried sumac berries and the ground spice in an airtight jar at room temperature.

Rachel Albert-Matesz has been a freelance food and health writer, cooking coach, and natural foods cooking instructor for sixteen years. Look for her forthcoming book, The Produce Dominated Diet & Cookbook: Practically Paleo Principles for Modern Nutrition, in January 2003. She may be reached at matesz@earthlink.net.

RECIPES

ARABIAN SAVORY CAKES
(KOOKOO SABZI)

Makes 3 servings

Sumac adds a delightful flavor to eggs. This recipe comes from Seasoned Pioneers, Ltd., of Liverpool, United Kingdom, a source of ground sumac. Visit them on the Web at www.seasonedpioneers.co.uk.

4 ounces fresh, raw spinach, stems removed, leaves washed impeccably and dried
2 bunches spring onions
6 eggs
1/4 teaspoon ground sumac
1/4 teaspoon ground turmeric
Approximately 10 saffron threads
Sea salt and black pepper, to taste
1/4 teaspoon cayenne pepper (optional)
1/2 tablespoon dried mint
1/4 cup chopped fresh mint leaves
1/2 tablespoon dried savory
2 tablespoons chopped watercress, washed thoroughly and dried
2 teaspoons butter or extra-virgin olive oil

Preheat the oven to 325°F. Destalk the spinach and shred the leaves into fine strips. Chop the onions into fine rings and add them to the spinach. Beat the eggs and mix them with the sumac, turmeric, saffron, salt, black pepper, and cayenne. Add the egg mixture to the spinach and onions and mix with the remaining herbs and the watercress. Mix well. Brush a pie plate (9 to 10 inches) with the butter or oil and pour in the egg mixture. Cover the dish with foil and bake for 20 minutes. Remove the foil and bake for another 10 minutes, until golden brown. Serve hot.

SUMAC LEMONADE

Makes 1 quart

If you are collecting fresh sumac berries, break off the stems at the joint, just below the seed clusters. Before brewing, separate the fruits from the clusters. Or, start with dried sumac berries. Fresh berries will produce the best flavor. This recipe comes from discussions with a military man who made this drink during his travels and the website www.ediblewild.com/sumac.html.

1/3 cup dried sumac berries or 1 cup fresh sumac berries
1 quart boiling filtered water
1/4 cup raw honey, or to taste

Add the sumac berries to the boiling water. Cover, reduce heat to low, and simmer for 3 to 4 minutes, then turn off and remove from heat. Allow to steep for at least 15 minutes. Strain the liquid using a double thickness of cheesecloth to remove tiny hairs. Taste, dilute as desired, then sweeten with honey to taste. Chill, serve over ice, and refrigerate unused portions.

NUTRITION

Winter detox diet

Ann Louise Gittleman

The winter solstice, occurring on December 21 or 22, whispers the beginning of winter. Because the days are much shorter, you’re aware of the need to get more natural sunlight to ward off the effects of Seasonal Affective Disorder (SAD), caused by light deprivation. And you take special care to nurture the organs of the season, the kidneys and the adrenal glands.

The kidneys and bladder work harmoniously in the detox process to eliminate wastes from the system. The kidneys filter blood to balance water and the body’s acidity level. They help your system keep the right amounts of sodium, potassium, chlorine, calcium, magnesium, and phosphate while helping to pull out elements such as nitrogen, minerals, salts, and unwanted chemicals. In one day, the kidneys filter several thousand quarts of blood. And if the liver becomes burdened with too many toxins, the toxic substances move on to the urinary tract or outward through the skin. Irritated by these poisons, the urinary tract is a doormat for yeast infections, viruses, and bacteria. That’s why it’s important to check the color, clarity, and tone of your skin. A kidney problem may cause a bluish discoloration around the eyes. And also look at your hair. If it is too oily, too dry, thinning or too thick, it may indicate an imbalance in the kidney/bladder area.

The adrenals—those overworked and neglected walnut-sized glands nestled on top of the kidneys—need some TLC this time of year. If overstressed, your eyes may become too sensitive to light due to a slowing in your pupil contractions, forcing you to don sunglasses much of the time. You also might feel dizzy if you get up too soon because of a sudden drop in blood pressure.

Winter healing tea, herbs, and spices

Nettle (Urtica dioica) is the wintertime herbal tea of choice because it is a rich source of alkalizing minerals especially helpful for kidney cleansing and adrenal support during this time of the year. Other kidney-protecting herbs include juniper berries (Juniperus communis), which act as a diuretic and are especially helpful in chronic bladder infections; gingerroot (Zingiber officinale), which is warming to the body and assists circulation in the kidney area; and marshmallow root (Althaea officinalis), which is good for soothing mucous membrane irritation in the urinary tract. The natural sodium and other electrolytes in unrefined sea salt and miso assists both kidney and adrenal function. Miso is a fermented soybean product that is especially noteworthy because it also strengthens the blood and lymph and is a good source of enzymes, calcium, and iron. Tamari, an aged soy sauce, is a flavorful alternative to salt that aids digestion (tamari is still very high in sodium, however). Ginger can also be used as a seasoning in cooking.

Winter detox plan protocol

Oils—1 tablespoon lignan-rich flaxseed oil and 1 tablespoon sesame oil daily

Lean protein—Choose beef, buffalo, venison, eggs, elk, fish, seafood, poultry, and tempeh

Vegetables—Unlimited raw or steamed, low glycemic; choose broccoli, Brussels sprouts, cabbage, cauliflower, celery, eggplant, green beans, lettuce, mushrooms, mustard greens, onions, parsley, peppers, radishes, and snow peas; plus 3 tablespoons sauerkraut

Fruits—2 whole portions daily. Choose from 1 apple, 1/2 cup applesauce or apple-cranberry sauce, 1 cup cranberries, 1 small pear, 1 tangerine; plus 1 tablespoon of apple cider vinegar

Filtered water—8 glasses a day

With or between meals—2 cups of nettle tea daily

Breakfast and dinner (optional)—Take a kidney/adrenal support supplement containing one or more of the herbs mentioned above

Sample winter menus

Upon arising—Two 8-ounce glasses of water

Before breakfast—1 cup nettle tea

Breakfast—1/2 cup apple-cranberry sauce; 2 ounces breakfast steak with sautéed shiitake mushrooms, onions, and celery in 1 tablespoon sesame oil OR 2 ounces tempeh burger with 1/8 teaspoon miso and 1/2 cup applesauce

Mid-morning—Two 8-ounce glasses of water

Lunch—3 ounces broiled buffalo burger; wilted winter salad of cabbage, daikon, and celery with 1 tablespoon flaxseed oil and 1 tablespoon apple cider vinegar; braised string beans and zucchini with 1/4 teaspoon salt OR 3 ounces broiled chicken cutlet with 1/4 teaspoon tamari and grilled eggplant and tomato garnish finished with 1 tablespoon of apple cider vinegar and 1 tablespoon flaxseed oil

Mid-afternoon—Two 8-ounce glasses of water

Before dinner—1 apple, tangerine, or pear

Dinner—Stuffed peppers (made with 3 ounces ground turkey, daikon, and celery with 1/8 teaspoon tamari); braised mustard greens and onions; grilled winter mushrooms; 3 tablespoons sauerkraut; 1 cup nettles tea OR 4 ounces sea bass broiled with 1 tablespoon sesame oil, 1/4 teaspoon tamari, and 1/4 teaspoon grated ginger; grated daikon, carrot, and onion salad drizzled with 1 tablespoon of apple cider vinegar; medley of steamed broccoli, cauliflower, and snow peas

Mid-evening—Two 8-ounce glasses of water.

Ann Louise Gittleman, N.D., M.S., C.N.S., is one of the foremost nutritionists in the United States. She is the author of The Fat Flush Plan (McGraw Hill, 2001), Eat Fat, Lose Weight (Keats, 1999), and Why Am I Always So Tired? (Harper San Francisco, 1999).

The health benefits of nuts and seeds

Brigitte Mars

The word nut comes from the Latin nux, meaning “to nourish.” Nuts are a loose term for dry, hard-shelled fruits. The shells, which protect against bacteria and damage, must be removed before eating. Nuts help clean and strengthen the teeth and gums. They relieve constipation, have a “grounding” effect, calm nervousness, and tonify a weak person. They are good for bodybuilders and to increase sexual desire in both sexes. Seeds and nuts contain the genetic potential for starting a new life. Because of this, they contain much nourishment. Both contain excellent vegetarian protein per volume—they provide more protein than meat or milk. They also contain phytosterols, or plant hormones, that have a structure similar to human hormones.

Many people avoid nuts because of their high fat content. Nuts have a higher fat content than seeds, and seeds are higher in iron than nuts. Technically, all nuts are seeds. Both provide beneficial fats, vitamins, and minerals. Both nuts and seeds contain beta-carotene, B-complex vitamins, vitamins D and E, and calcium. They are high in trace minerals and help regulate blood sugar. They are cholesterol free, and eating, for example, three ounces of almonds—along with a low-fat diet—can actually help lower LDL (low-density lipoprotein, or “bad” cholesterol) within three weeks. Raw nuts contain lipase, an enzyme that helps digest fats.

Using nuts and seeds

The best way to use nuts is to buy them in their shells and crack them as needed. Shells free of cracks, holes, and imperfections prevent free radical damage caused by light and air. They keep in unbroken shells for about a year. Next best is to buy whole nuts and seeds that are kept refrigerated. Store nuts in glass jars (because high-oil foods can combine with plastic to form toxic compounds) away from heat and light, in a cool place, preferably the refrigerator. Slivered, cracked, blanched, and broken nut pieces are likely to be rancid. Nuts that are rubbery, moldy, rancid, or acrid should be composted. Rancid products irritate the lining of the stomach and intestines, cannot be assimilated, weaken the immune system, have their vitamin A, D, and E destroyed, and can damage the health of the liver and gallbladder. Almonds are less prone to rancidity. Walnuts, pecans, Brazil nuts, and sunflower seeds tend to go rancid more quickly than other nuts.

Chew nuts well. Those with teeth problems can use nut butters rather than nuts. Those with sensitive digestion will find that nuts combine best when eaten alone, or combined with green or non-starchy vegetables.

Use nuts for decorating. Stir nuts and seeds into yogurt, cereal, or applesauce. Enjoy them as a snack, in trail mix, and baked into cookies (which adds a delightful crunch). One nut can be substituted for another in most recipes.

Varieties of nuts and seeds

Almonds (Prunus amygdalus, P. dulcis), one of the oldest cultivated nuts, are members of the rose family and relatives of peaches and apples. The genus name, amygdalus, is the old Latin word for almond. The nuts are believed native to Western Asia and North Africa. Almonds are anti-inflammatory, antispasmodic, demulcent, emollient, and tonic. They help alkalinize the blood and move liver qi stagnation. Almonds are used to lubricate the lungs, treat asthma and cough, clear phlegm, improve energy, strengthen the nervous system, and increase strength. They are known as brain and bone food. Almonds contain about 18 percent protein. In Ayurvedic medicine, almond is used to strengthen the ojas—the essence that exemplifies intellect and spiritual receptivity.

Brazil nuts (Bertholletia excelsa) are native to South America and are harvested from wild trees in the Amazon Valley. The nuts fall from the trees contained in pear-shaped fruits, weighing between two and four pounds. Watch your head if walking through the jungle! Brazil nuts are a good source of the amino acids cysteine and methionine, making them beneficial in a vegetarian diet. They are a rich enough source of calcium to be considered beneficial for teeth and bones. Once, we had no birthday candles for a cake. We stuck fresh raw Brazil nuts in the cake, lit them, and they burned like candles!

Cashews (Anacardium occidentale) are members of the Anacardiaceae family, relatives to mango, pistachio, and poison ivy. Native to Brazil, India, and the West Indies, the genus name, Anacardium, means “heart shaped.” The English word cashew is from the Brazilian Tupi-Indian word for the nut, acaju. Cashews are lower in fat then most nuts and about 20 percent protein.

Flaxseed (Linum usitatissimum) is a Mediterranean/Egyptian native. The genus name is from the Greek, linon, meaning cord. The species name usitatissimum means “most useful.” Flaxseeds are rich in omega-3 and omega-6 fatty acids and considered analgesic, anti-inflammatory, anti-tussive (stops cough), decongestant, demulcent, emollient, and expectorant. Flaxseed has been used to improve arthritis, asthma, breast cysts, bronchitis, constipation, cystitis, eczema, hemorrhoids, and sore throat. Mahatma Gandhi once said, “Whenever flaxseeds become a regular food among the people, there will be better health.”

Hemp seed (Cannabis sativa) is one of the best sources of vegetable protein, next to soy. Yet hemp is easier to digest and unlikely to cause allergic reactions. Like flaxseed, it contains omega-3s, but hemp has longer shelf stability. By now, most people are aware of the multiple uses of hemp, including fiber, fuel, paper, and that it helps reclaim marginal soil and can easily be grown without chemicals. I have written a cookbook called The HempNut Health and Cookbook (HempNut, 2000) with Richard Rose that is resplendent with delicious hemp fare. The flavor is sweet and mild and somewhere between a sunflower seed and pine nut.

Macadamia (Macadamia tetraphylla, M. integrifolia), also known as Queensland Nut, are native to Australia. Macadamias are high in fat (70 percent) and lowest in protein (8 percent), but also contain carbohydrates, calcium, iron, and phosphorus. They are considered liver rejuvenating, have been used to discourage alcohol cravings and improve anemia and convalescence.

Pecans (Carya illinoensis) are native to the Mississippi River basin and are a close relative of walnuts. The English word pecan is from the Algonquin Indian word pecan, which includes hickory and walnuts—and means something that is so hard that it must be cracked by a stone. Pecans are about 71 percent fat and a rich source of protein. They are considered especially nourishing for the nervous system and helpful in repairing damaged cells in cases of heart disease.

Pine nuts (Pinus spp.) come from pine trees that have seeds large enough to be edible. They are also known as piñon or pignoli. Pine nuts lubricate the lungs and large intestines, are 14 percent protein, and are delicious in pesto.

Pistachios (Pistacia vera) are native to the Middle East and Western Asia. The word pistachio is derived from the Persian word for this nut, pisteh. Pistachios lubricate the intestines and tonify the kidneys and liver. Pistachios are 55 percent fat and 20 percent protein. The green color of the nut is from chlorophyll.

Pumpkinseeds (Cucurbita maxima, C. pepo), also known as pepitas, are native to South and Central America. Pumpkinseeds help relieve nausea, erectile dysfunction, and help rid the body of worms (tape, pin, and roundworms). They are recommended to help protect the prostate gland from enlargement, due to their high zinc content and anti-inflammatory properties, and can also help reduce the formation of calcium oxalate crystals, which can contribute to bladder and kidney stones.

Sesame (Sesamum indicum) plants are thought to be native to India. They strengthen the kidneys, liver, bones, hair, nails, and teeth and are considered demulcent, emollient, laxative, and a general tonic. They are about 50 percent oil and 25 percent to 35 percent protein. Sesame contains a lignin called sesamin that is a powerful antioxidant and can inhibit cholesterol production and absorption. Black sesame seeds are considered strengthening to the reproductive system and prevent hair from graying, according to Oriental medicine. Grinding the seeds right before use makes them more digestible.

Sunflower seeds (Helianthus annuus) are members of the Asteraceae (daisy) family. The Latin name is derived from the Greek words helios (sun) and anthos (flower). The Peruvian Incas considered the sunflower a representative of the sun god, Atahualpa. They carved sunflower images into gold and solar priestesses wore sunflower crowns. As a medicinal food, sunflower seeds are antioxidant, diuretic, expectorant, and nutritive.

Sunflower seeds are considered a tonic for the eyes, decreasing light sensitivity and preventing eye degeneration. They strengthen the fingernails due to their high nutrient content. Like pumpkinseeds, sunflower seeds protect the prostate gland due to their high zinc content. Eat sunflower seeds in the shell to quit smoking, as it requires satisfying oral–manual work to crack open the shell and peel it off before enjoying the tender seed.

Walnuts (Juglans nigra, black walnut; J. regia, English walnut) are native to Eurasia (English walnut) and North America (black walnut). The genus name, Juglans, is contracted from the Latin Jovis glans, or “nut of Jupiter,” in the belief that gods dined on walnuts. The Chinese refer to walnuts as “longevity fruit” because a walnut tree lives for several hundred years. Walnuts strengthen the lungs and kidneys and lubricate the large intestines. They are about 60 percent fat and 20 percent protein. Because of their resemblance to the brain, many cultures consider walnuts a good brain tonic.

RECIPES

NUT/SEED BURGERS

Makes 6 burgers

11/2 cups nuts or seeds, soaked overnight, then rinsed in a strainer
4 carrots, chopped
1 cup fresh cilantro
1 small onion, chopped
2 tablespoons tamari

Run the above ingredients through a food processor and form into burger shapes. The burgers do not require cooking. Enjoy with a salad for a lovely lunch!

NUTTY POWER BALLS

Makes 30 balls

2 cups nuts or seeds
1/2 cup carob or chocolate powder
1/2 teaspoon cinnamon powder
1/4 teaspoon cardamom powder
1/2 cup raisins
2 tablespoons almond butter or tahini
1/2 cup honey or maple syrup
1 teaspoon vanilla extract

If using a large nut (such as almond, walnut, or pecan) grind the nuts in a blender or food processor. In a large bowl, put 1 cup of nuts or seeds, the carob or chocolate powder, cinnamon, cardamom, and raisins. In a separate bowl, put all the other ingredients, except the remaining 1 cup of nuts, and mix well. Now mix the 2 bowls of wet and dry ingredients (except for the remaining nuts or seeds) together and stir. Form into 1/2-inch diameter balls with your fingers and roll each ball into the remaining nuts or seeds to cover. Store in the refrigerator.

NUT MILK

Makes 1 quart

Soak 1 cup of almonds (or cashews, sesame seeds, or sunflower seeds) overnight. Rinse. Add 1 quart of water to a blender with the almonds and 1 tablespoon raw honey. Blend. Strain though cheesecloth or a sprout bag.

Brigitte Mars, an herbalist and nutritional consultant from Boulder, Colorado, has been working with natural medicine for thirty-three years. Her tapes, through Sounds True, are called The Herbal Renaissance and Natural Remedies for a Healthy Immune System. She is the author of Addiction Free Naturally (Healing Arts, 2001), Natural First Aid (Storey, 1999), and Dandelion Medicine (Storey, 1999). Her upcoming book is Sex, Love and Health, to be published by Basic Health. Visit her website at www.brigittemars.com.