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Nuts have been a part of Indian cuisine since ancient times. They were added to food to give aroma, taste , flavor to the food. With more research done on the importance of good food Nuts came up as the superfoods.
We all want to stay healthy. In the quest of health we are looking for miraculous supplements beautifully packaged lining in the stores. But did you know that nature has offered us wonderful small packaging of minerals and vitamins along with their disease fighting ability in the form of nuts.
The different types of nuts are almonds, Walnuts, Pistachio, Cashewnuts, Peanuts, Pine nuts, Brazil Nuts, Mecademia nuts, Pecans.
All of these Nuts are tasty, loaded with good fat, protein, fiber, nutrients , antioxidants and phytochemicals that are heart healthy and potentially good for the waistline.
They all contain good fats in the form of Poly unsaturated fats or Monounsaturated fats that are heart healthy. They are full of Antioxidants. Antioxidants that may protect cells from the damage caused by unstable molecules known as free radicals. Free radical negatively influence healthy aging and may lead to chronic diseases of aging, including cardiovascular, neurological and cancer. Antioxidants interact with and stabilize free radicals and may prevent some of the damage free radicals otherwise might cause. Polyphenols are one type of antioxidant that specifically target LDL (“bad cholesterol”) and are known to help protect the heart and fight atherosclerosis by slowing plaque buildup and improving artery and vein health.
5 Nuts that should be a part of daily diet.
Almonds have uncountable health benefits. From mind to body to skin, it is beneficial for all. Almonds are full of proteins, fiber, calcium, magnesium, potassium, alpha tocopherol -vitamin E and other antioxidants and phytochemicals
Regular consumption of almonds has shown to reduce the cholesterol level of a person by 14%. They contain the right kind of fats-monounsaturated and some polyunsaturated, so they help lower the bad cholesterol, while not affecting the HDL levels, or good cholesterol levels. The folic acid in almonds is believed to help lower levels of homocystein, the amino acid that is thought to contribute to the build up of fatty plaque in the arteries.
Also, consumption of almonds helps to lower the risk of cancer, diabetes, Alzheimer's disease, and other chronic illnesses
Compounds found in almonds help regulate the production of an important hormone in the brain called dopamine. Dopamine plays an important role in proper brain development, sharpens the memory, and boosts mood. Almonds are one of the best nuts for health as well as a brain boosting superfood.
Walnuts are one of the few whole foods that contribute many beneficial nutrients to the diet. Walnuts are a source of good polyunsaturated fat (PUFA) which includes essential alpha-linolenic acid (ALA), the plant-based omega-3 fatty acid.
One ounce( 28gms) of walnuts provides 4gms of proteins, 2 gms of fibre. Found solely in plant foods, fibre helps to make you feel full and can control overeating and can assist in lowering cholesterol and regulating blood glucose levels. Walnuts also contain numerous vitamins and minerals. They are good sources of magnesium and phosphorus---both these minerals are involved in the body’s processes and necessary for achieving optimal wellness. Incorporating walnuts into daily diet is simple , tasty and convenient way to help insure adequate protein intake especially among vegetarians.
Walnuts are the same shape as the human brain.,. The human brain is made up of about 60% of what is called "structural fat" and needs high-quality fats like omega-3s to function properly by keeping the brain fluid and flexible. Walnuts are loaded with omega-3s, which make them the ultimate "brain food."
Research says that low omega-3 intake can be linked to depression and cognitive degeneration. Eating a fistful of walnuts regularly then can keep the spirits up and prop up the grey cells for good measure. Also, walnuts are known to raise melatonin levels by a whopping three times, promising relief from sleeplessness and insomnia.
The little green nuts are a good choice of snack because they are rich in a wide range of nutrients and high in fibre and may do more for the heart, blood sugar and waistline than many other snack food choices
Pistachios meet a variety of nutritional needs. Thirty pistachios make a satisfying, delicious, healthy snack for about 100 calories .They are rich in protein , and they provide 51 percent of your daily fiber requirements and 29 percent of your daily needed dose of iron.
Pistachios are especially rich in phytosterols , which are directly associated with lowering cholesterol levels , and may offer protection from certain types of cancer.
Pistachios are rich in potassium (helps regulate the body's fluid balance), phosphorus (helps build bones and teeth) and magnesium (important element in the conversion of the body's energy), and are also a good source of vitamin B6 (aids protein metabolism and absorption) and thiamine (enhances energy and promotes normal appetite).
Although cashews are one of the lowest-fiber nuts, they are packed with vitamins, minerals and antioxidants. These include vitamins E, K, Pantothenic acid ( Vit B5) and B6, along with minerals like copper, phosphorus, zinc, magnesium, iron, and selenium, all of which are important for maintaining good bodily function. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein.
5. Pine nuts
Crunchy yet butter textured, pleasantly sweet and delicious pine nuts are one of the calorie rich nuts but a splendid source of plant derived nutrients, essential minerals, vitamins , antioxidants and "heart friendly" monounsaturated fatty acids that help benefit in reducing cholesterol levels in the blood. Excellent source of Vit E & B complex vitamins like Thaimine, Niacin, B6 and folates.
Pine nuts are rich in monounsaturated fats like oleic acid that helps to lower the LDL cholesterol and also contain essential fatty acids that help in weight loss by curbing appetite. Furthermore, pines are one of gluten-free tree nuts, and therefore, are a popular ingredient in the preparation of gluten-free food formulas.
So go ahead and include a handful of these nuts in your daily diet. Include them as mid day snack, keep them in your office drawers and munch when hungry or add them to milk , breakfast cereals, salads or any way that you like.