It’s not only a recipe of good health passed down generation after generation but is the best filler when it comes to satisfying hunger pangs in between meals. We are referring to the ‘nuts’ which is a nutritional powerhouse loaded with healthy fats, fibre, proteins, minerals and vitamins.
A handful of nuts go a long way in fulfilling the body’s daily fat requirement. Says Dr Anoop Misra, Chairman at the Fortis C-DOC centre for Diabetes, Obesity, Metabolic Diseases, “Including nuts in your diet has multiple health benefits which decrease the incidence and prevalence of the metabolic syndrome, diabetes and heart disease in Asian Indians who are prone to developing these problems.”
Specific Benefits of Nuts
Almonds: A handful of almonds are rich in minerals such as Calcium that help build healthy bones. They are also rich in flavonoids that help in preventing inflammation of the blood vessels. The Vitamin E component in it contributes to making your skin glow. With less fat as compared to other nuts, nutritionists advise eating an almond a day with its skin intact as it’s the skin that is armed with health components.
Walnuts: Cracking open a walnut might be a little tough job as compared to other nuts but they are best for heart’s health. That is because, they are high in Alpha Linoleic Acid (ALA) that is known to protect against heart diseases. Few studies that have been done globally show walnuts to be as effective as olive oil when it comes to reducing inflammation in the arteries after consuming a fatty meal.
Cashews: A good snacking option, cashews have high quantities of iron, magnesium, copper, zinc and protein. Magnesium helps in preventing calcification and blood vessel contraction, thereby keeping the nerves healthy. Copper is a great aid when it comes to maintaining strong and thick hair.
Pistachios: Full of micro-nutrients, pistachios help in decreasing lifestyle disorders such as diabetes and cardiovascular diseases. The Vitamin B complex present in them maintains a healthy hormonal balance.
Overall Benefits of Nuts
- Heart Health: Nuts such as hazel nuts, peanuts, Brazil nuts, cashews, almonds and walnuts all play a significant role in reducing the risk of heart disease as they help reduce bad cholesterol.
- Brain Health: Owing to the Vitamin E component in them, Nuts are considered as Brain Food that helps improve neural health.
- Weight Maintenance: Nuts are satisfying as they are metabolised slowly by the body, thanks to the high fiber content.
- Lung Cancer Prevention: A pistachio-rich diet provides protection from lung cancer. According to a theory, the nuts’ richness in Vitamin E-type is the key to cancer protection.
- Stress Reduction: Nuts being rich in Alpha Linoleic Acid (ALA) protect against the damaging effects of being stressed out. Also high vitamin E, vitamin B and magnesium content in Almonds strengthen the immune system.
Eat a handful of nuts each day and get the power of nutritive value.