Dietary surveys tend to group nuts and seeds together. The European Prospective Investigation into Cancer (EPIC) study shows that there is wide variation in the intake of nuts and seeds. Total intake of treenuts, peanuts and seeds ranges from 1 to 300 g/day with a lower average intake in Northern European countries (15 g/day in Sweden compared with 35 g/day in Spain). The EPIC study showed that around 75% of the European population eats treenuts, peanuts and seeds, with the Netherlands having the highest (94%).1
However, in general, dried ready-to-eat seeds are eaten in low
amounts, and as such are a small contributor to dietary intake of
micronutrients and phytonutrients.
Seeds and health
Few studies have singled
out seeds in the diet, and it is not possible to directly link dried
ready-to-eat seeds with health outcomes. Nevertheless a recent review concluded
that there is substantial evidence that
greater consumption of seeds (including whole grains, nuts, legumes, cocoa
products, and coffee) is linked with lower risk of type 2 diabetes and cardiovascular disease risk factors. In
addition, consumption of nuts as part of a Mediterranean diet has been shown to
reduce major cardiovascular complications (heart attack, stroke and death). The
EPIC study found that women who consumed the highest amount of seeds and nuts
had a lower risk of colorectal cancer.
Dietary advice
Ready-to-eat seeds can provide a range of nutrients and a source
of energy and should be eaten in moderation as part of a balanced diet. A small
number of people have an allergy to seeds. In the EU, if foods
contain sesame seeds (or products thereof), or any of the other allergens that
are on the regulatory list such as nuts, then these must be mentioned on the
food label.
