A nut can be defined as a fruit composed of an inedible hard shell and a seed, which are generally edible. In general usage, a wide variety of dried seeds are called nuts.
Nuts play a vital role in our nutrition and many of us are aware of that. They are good sources of fat, fiber and protein. They have plenty of health benefits. Many consider that nuts have high content of fat so it should not be preferred regularly as it might increase the chance of gaining weight. But that's absolutely false, nuts contain healthy fat. They have monounsaturated fats and omega-6 and omega-3 polyunsaturated fat. In addition to that they also contain a number of vitamins and minerals which are health beneficial. Studies have shown that people who eat nuts live longer than those who don’t. They reduce the risk of many chronic disorders including heart disease and diabetes. They reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels.
Let's discuss about top edible nuts and their nutritional benefits.
Walnuts:- These are popular nuts and the reason behind this is they contain an excellent source of the omega-3 fatty acid. They tend to improve a number of risk factors for heart diseases. They improve factors related to heart health, including blood pressure and the normal flow of blood through the circulatory system. They also helps to reduce inflammation.
Nutritional content:- ( for 28gms)
These are the tree nuts which has number of beneficial nutrients. They are very well known in improving cholesterol levels. Eating an almond rich diet definitively improve cholesterol. They are also consumed as part of a low-calorie diet. They are rich source of copper, magnesium and are considered as high-quality protein nuts. They help in prevention of cardiovascular diseases.
Nutritional content:- ( for 28gms)
total fat:- 14gms
Cashews are well known because of its mouth-watering taste. And in addition to that they have a good nutritious value. They help in prevention of cancer as cashews contain minerals which fight against tumor cells and also stops them to divide further. It is also beneficial in lowering blood pressure and helps in development of healthy bones as they are rich in calcium and magnesium.
Nutritional content:- ( for 28gms) calories:- 155
fiber :- 1gm
total fat:- 12gms
These are found to be very nutritious. Even these reduce the risk factors for heart disease. Hazelnut-rich diet reduce total cholesterol and also improve blood vessel functioning. They have a rich source of vitamin-E and including hazelnuts in our diet increases vitamin-E amount in blood. Hazelnut diets improve cholesterol levels. They even reduce inflammation.
Nutritional content:- (for 28gms)
total fat:- 9gms
Usually many of us don’t prefer eating nuts raw because many of us doesn’t find it that tasty, so nuts and milk combo will really help in such situations. Here is a simple recipe where one can get nutritional benefits of nuts with a wonderful taste.
INGREDIENTS:- vanilla extract- 1tbsp
nuts 1cup ( almonds, hazelnuts, pistachios can be included)
PROCEDURE:- Soak the nuts overnight and drain the water, transfer the soaked nuts to mixer and add 1tbsp of vanilla extract and 3tbsp of honey and also salt and cocoa powder if you really want to prefer and at last add milk and allow them to blend. Take a cheesecloth if you want clear liquid and want to avoid small crushed nuts and drain. Transfer the smoothie to a glass and enjoy the flavor of nuts.