Nuts are good for health. They are a rich source of fiber, protein, fat, vitamins and minerals. The fat present in nuts is monounsaturated fat along with omega -3 and omega -6 polyunsaturated fat which is highly beneficial to body health. In this article, we discuss about various types of nuts and their health benefits.
Almonds are tree nuts and are popularly known as Badam in India. The nutritional benefits of almonds are vast and are eaten as a healthy diet. Almonds are high source of vitamins and minerals such as Vitamin A, E, B12, riboflavin, manganese, magnesium, calcium, phosphorus and iron. The major health benefits of almonds are lowering cholesterol as they contain monounsaturated fats which helps in lowering the bad cholesterol. Regular intake of almonds helps in detoxifying the body and maintain proper digestion. The presence of phytochemicals and flavonoids prevents cancer cells. Almonds are also antioxidants, that supports heart health and prevent heart disease and heart attacks and fight against skin cancer. This nuts also control blood sugar levels as they are rich in magnesium and prevent diabetes. As these nuts have lower carbohydrates, having one by four cup of almonds everyday maintain healthy metabolism along with weight loss.
Walnuts are another popular tree nut, which are round in shape. Walnuts provides vitamins, minerals include thiamin, folate, zinc, manganese, molybdenum, copper, iron and calcium. Walnuts contains many powerful unique antioxidants like quinone juglone, tannin tellimagrandin and Morin. This helps in maintaining and protecting the skin from free radicals that are harmful in nature. Walnut oil has a rich, nutty flavor that helps bring aroma and flavor to the food and also used in various therapies like aromatherapy, massage therapy, as well as in the cosmetic and pharmaceutical industry. Considering the ratio of fat, calories and carbohydrate presence in this nut, regular consumption may result in weight gain.
Cashew nuts are not really a pure form nut, these are seeds of the cashew tree fruits. These are commercially popularized as nuts all over world. This is one of lowest fiber nuts but are good source for vitamins E, K, B6 and minerals like copper, iron, selenium and zinc. Cashew nuts have low fat contents in oleic acid which are essential for healthy heart functions and prevents other heart related diseases. Cashew nuts lower your blood pressure with the help of magnesium present in them. Cashew nuts have the ability to filter Sun’s UV rays and protect us from macular degeneration. Regular intake of cashew nut also helps in weight loss as it contains good cholesterol.
Pistachios are the oldest edible nuts, originated in Asia. This is another nutrient full packed nut contains vitamins A, C, E and minerals like copper, iron, selenium, calcium etc. They also contain Phyto nutrients like carotene, xanthin and zeaxanthin. They are one of best anti-aging diet, ensure soft and silky skin over a long period of time. They are also good for eye vision, hair growth and healthy brain.