Enrich your daily diet with lots of nuts nutrition!
Enrich your daily diet with lots of nuts nutrition!
Munching a handful of edible nuts daily will do more than good to keep you healthy and stay fit!
 
Nuts contain a relatively large quantity of calories, essential unsaturated and monounsaturated fats including linoleic and linolenic acid, vitamins, and essential amino acids. Many nuts are good sources of vitamin E, vitamin B2, folate, fiber, and the essential minerals magnesium, phosphorus, potassium, copper, and selenium.Nuts are most healthy in their raw unroasted form, because up to 15% of the fats are destroyed during the roasting process. Unroasted walnuts have twice as many antioxidants as other nuts.


  • Most nuts are excellent sources of fiber and vitamins, which help keep your body running like a smoothly oiled machine.
  • Crunchy yet buttery, wonderfully delicious nuts are wonderful gifts to humankind by mother nature..
  • The “healthiest nut” is the one with the nutrients your body needs most on a given day. Of course no one knows which one that is. So the best strategy is to eat a variety of them.
Lets check on a few of health benefits of nuts to you and your body :

Almonds 
Almonds are an excellent source of protein and healthy monounsaturated fats. Plus, they offer unique benefits for your blood sugar levels as one of the healthiest nuts.They can lower cholesterol and help prevent cancer.
Walnut
The walnut is, hands down, one of the best healthiest nuts to eat, and that is largely because of its high content of alpha-linolenic acid (ALA), a type of omega-3 fat. Just one-quarter cup of walnuts gives you nearly 91 percent of the recommended daily value for this healthy fat.They are extremely good for your heart and brain as well and contain ellagic acid a cancer-fighting antioxidant.
Pecans 
They have tons of vitamins and minerals like Vitamins E and A, folic acid, calcium, magnesium, copper, phosphorus, potassium, manganese, B vitamins, and zinc and help lower cholesterol., Their high antioxidant value make them beneficial for lowering your risk of cancer, heart disease and Alzheimer’s disease.
Cedar Nuts/Pine Nuts
 They have Vitamins A, B, D, E, P and contain 70% of your body’s required amino acids.The protein and magnesium in pine nuts makes them an excellent source of energy
Brazil Nuts
They are a good source of protein, copper, niacin, magnesium, fiber, vitamin E, and a great source of selenium. Just like almonds and pine nuts, brazil nuts too are free from gluten protein.
Cashews 
They are rich in minerals like copper, magnesium, zinc, iron and biotin. They are actually a low-fat nut, and like olive oil, they have a high concentration of oleic acid, which is good for your heart, the same type of heart-healthy fat found in olive oil.

However always keep in mind

When it comes to nuts, don’t let their size fool you,because they’re so packed with healthy fats and nutrients, a little bit goes a long way. A small handful, a day is all you need to reap the benefits.

The healthiest nuts are perishable and easily damaged by heat, air and light. This is especially true for nuts that contain omega-3 fats, such as walnuts. 

To ensure your nuts are ever fresh, avoid purchasing them in bulk unless you know they have a high turnover rate. and as soon as you buy them, store them in an airtight container in the refrigerator or even the freezer.

Due to their perishable nature, nuts that have been roasted using oil which may contain rancid or damaged fats that are not healthy for your heart. For best results, look for healthiest nuts that are either raw or only lightly roasted.

Use Them as


  • Use them as it is or  on salad either salted, or sweetened.
  • Sprinkle over desserts, particularly sundaes, ice cream and enjoy!
  • They can be employed in confectionery, as an addition to breads, biscuits, sweets, muffins,and cakes.
  • Use them to make nutritious butter.

 





photo credit : Mister GC