Nuts and seeds are the most nutritious foods of nature. Daily consumption of these give you sufficient quota of nutrients your body needs. But you need to be cautious about your choices and how much to consume. So lets dive in deep to explore options.
Choice of the best
Apart from choosing the right brand, do make sure to choose what you are going to buy. A detailed study of any online shopping website and reviews should give you a good idea about which brand to go for. That should be your start point.
Next point for consideration should be the availability. Locally grown nuts are the best for consumption. However if you are able to get good quality exotic nuts, you should also consider it depending on health requirements.
Health benefits of nuts
Nuts or dry fruits as we popularly call them in India are found in abundance in nature. However it is the processing which costs money. Despite that they are the most healthy food options with numerous health benefits.
All nuts are good source of mono saturated fats which are considered good for the heart. It also helps you to feel full for a longer time. That takes care of your hunger and food cravings which might aid in weight loss.
High in fibre, most of the nuts help in good digestion. Fibre also helps food move slowly through the digestive tract which aids absorption of nutrients.
Nuts have a low calorie count.
Nuts are rich in trace minerals like zinc, potassium, calcium and so on. They also are a good source of certain vitamins.
You need to keep a few things in mind while buying and consuming nuts.
- Many commercially available dry fruits are laced with pesticides and other chemicals to help with storage.
- It is better to buy raw or roasted dry fruits and not the fried ones.
- Keep a watch on salt intake while consuming salted variety.
- Also do keep an eye on the quantity you consume daily if you are on a weight watch.
The top nuts
Pista or Pistachios
This nut should be on the top of your list. It has the highest fibre content and is lowest in fat and calorie count. It also has a good amount of fat. In case of minerals, it has the highest content of potassium. Pista also contains Vitamin B1 (thiamine) which is important for the functioning of the nervous system. It is also a source of Vitamin B6 which is important for blood sugar and hemoglobin. Not to mention the presence of plant protein. A few slightly salted pista consumed twice a day should be enough for all the dietary needs and benefits.
Walnut or Akhrot
This nut looks like a mini brain and rightly so it is a source of nutrition for the brain. It is also an important source of Omega 3 fatty acid. It helps reduce inflammation. It contains a whole lot of minerals like calcium, zinc, copper, magnesium and manganese. It also contains Vitamin E. Walnuts have an interesting and unique taste which make them a popular choice for food and desserts alike.
Almond or Badam
This is the final nut on our list which has made it because it is highest source of calcium. It is also an important source of zinc and Vitamin E. Zinc is important for fertility and calcium is good for healthy bones. Almonds are low on calories and also source of trace minerals like manganese and magnesium.
Interestingly almonds can be consumed in many different ways including almond milk. Quite a few people debate whether it should be consumed with or without skin. When soaked in water overnight, the skin becomes soft and can be peeled away easily.
Nuts which did not make our list
Cashew is tasty and used in many dishes but it is very high on the richness list. It is very high in fat content. Peanuts are loaded with calories and carbs so they can also be avoided.
Brazil nut is an exotic nut which has the highest selenium content. However excess consumption of these nuts can lead to selenium poisoning. This nuts are also high in fats.
Hazelnuts and pecans are high in fats and have a great taste and creamy texture. They are used in desserts to enhance the overall taste for example hazelnuts and chocolates make a good combination.
Macadamia nuts have the highest fat content among all nuts. It also contains minerals like iron, calcium, copper, calcium, potassium and magnesium.
Another nut which does not make to the list is chestnut which is high in manganese which is important for the brain and nervous system.
There are so many other options sold under the category of dry fruits or nut. But remember you need to eat only the most nutritious and right quantity to get the most benefits. Otherwise you will need to spend your whole day eating all the different varieties and types of dry fruits available in the market.