Does your nutty affair end with the winter season? But before you put your nuts into hibernation, think again. They are little nutrition powerhouses which makes them an all season healthy snack! Banishing them during summer would mean depriving your body of its various health benefits; for a good part of the year.
Why Nuts?
- Years of research by scientists around the world link regular consumption of small amounts of nuts with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.
- Nuts, reduces the risk of diabetes. The fibre and magnesium in them help maintain balanced insulin and glucose levels.
- They contain healthful polyunsaturated and monosaturated fats rather than artery-clogging saturated fat. They are a good source of omega 3’s too. Omega 3 has anti-inflammatory and blood thinning properties, an excellent way to decrease cardiovascular risk and even macular (eye) degeneration.
- They are a rich source of dietary fibre. An ounce of peanuts or mixed nuts provides 2.5 grams of fibre- a good contribution to overall dietary fibre consumption.
- They are one of the richest dietary sources of Vitamin E. Vitamin E protects the skin from UV damage, providing daily defense against premature aging and skin cancer.
- Nuts are a great vegetarian source of protein, fibre, and healthy fats.
- They are dairy and gluten free.
- Nuts help people to stick to a diet as they are so filling.
- Nuts are just plain delicious.
Nuts in a Nutshell
A serving of shelled nuts is 1 ounce. One ounce of nuts is 10 – 48 nuts, depending upon their size. A single serving of nuts provides between 150 – 200 calories.
Which Nuts?
Walnuts: This brain shaped nut is the flagship product in its category. They are one of the few rich sources of plant derived omega 3 fatty acids. They are a rich source of plant sterols, which can play a significant role in lowering serum cholesterol levels, a good source of fibre and protein. They are also rich in folic acid and vitamin E. They are the nut with the highest overall antioxidant activity. They contain an antioxidant called ellagic acid which increases your immunity. The quality and potency of antioxidants is the highest among the nuts. A synergy between the specific type of antioxidants and omega-3 fatty acids in this nut might be at work here to boost brain power.
P.S.Due to their high oil content, nuts can quickly turn rancid if not stored properly. For long-term storage, it is best to buy unshelled nuts. Shelled walnuts should be kept refrigerated in an airtight container, and may be frozen up to a year.
1 OZ. =14 HALVES 185 calories, 18 g fat, 2 g fiber
Almonds: They are the best nut source of Vitamin E. One of the components of Vitamin E– alpha tocopherol which may help prevents cancer. They are a powerful plant source of protein making it a valuable inclusion in a vegetarian diet. 20-25 pcs of almonds contain as much calcium as1/4 cup of milk, providing a good amount of this bone-building mineral to lactose-intolerant individuals. They are also an excellent source of biotin, which promotes hair and skin health. Lack of biotin in the diet causes premature graying of hair. So if you find more grey hair strands on your skull than you would like, add almonds to your diet. But just don’t have the flesh; consume it with the skin intact. The skin of almonds contains a number of polyphenols, many of which have significant free-radical scavenging properties making it a great anti-aging food.
1oz. = 23 NUTS 163 calories, 14 g fat, 4 g fiber
Pistachio: This “happy nut”, called so because of their characteristic, half-opened shell; are much richer in the main dietary antioxidants lutein, beta-carotene and gamma-tocopherol than other nuts. Beta-carotene turns into vitamin A which prevents cancer. Gamma-tocopherol, has powerful anti-inflammatory properties and helps in reducing the bad LDL- cholesterol, that wards off heart disease. Lutein is found in dark green leafy vegetables and is important in vision and healthy skin. It contains more potassium than any other nut, a healthy option for hypertensives. They are loaded with fibre too making it very filling, hence a great food to nibble on.
1 oz. = 49 NUTS 158 calories, 13 g fat 3 g fiber.
Peanuts: Also known as groundnuts are not really nuts at all. They are legumes closely related to beans hence provide more protein compared to any other nut. They are rich in arginine, an essential amino acid. It is a natural vasodilator, which promotes increased blood flow by relaxing the blood vessel walls. It keeps the inside of the blood vessels smooth. Hence, reduces blood pressure. They are one of the richest sources of resveratrol – a cardio and cancer protective antioxidant (the ones present is red wine and grapes). Have peanuts with their skin on, as it contains polyphenols, which has considerable health benefits like almonds. They are inexpensive, easily available making them a great munchie.
1 oz = 48 NUTS, 166 calories, 14 g fat, 2.5 g fibre
Cashew nuts: Cashews have a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Cashews are ripe with proanthocyanidins, a class of flavanols that actually starve tumors and stop cancer cells from dividing. They support healthy levels of good (HDL) cholesterol. They are also rich in copper and magnesium which are vital for healthy bones. While healthy in many respects, cashew contains more than 2 grams of saturated fat which can increase cholesterol in susceptible individuals, hence does not figure in the heart-friendly nut list.
1 oz = 16-18 NUTS 165 calories 13.5 g fat 0.9g fibre.
Hazel nuts can prevent urinary tract infections. Whereas, Brazil Nuts and Pine nuts are rich in selenium- an antioxidant that play a role in preventing breast cancer.
But don’t nuts make you fat?
Certainly nuts are high in calories and can be fattening. But they have extraordinary health benefits and the other part of the nut equation is moderation. Moreover, do not add nuts to your diet rather substitute it for unhealthy foods you eat. Subtract a food of comparable calories preferably one containing saturated fats like cakes, pastries, biscuits, bhujia, chips etc or better yet add the equivalent of calorie burning exercise. Studies have shown that dieters who ate healthy fats were more likely to maintain their weight loss than dieters who restricted their fat intake.