Dry fruits and nuts should be an essential part of one’s diet. These tiny pieces contain a lot of goodness and essential nutrients which can keep various ailments away and strengthen your body. Leading nutritionist Naini Setalvad lists out the various health benefits of walnuts, pistachios, cashew nuts and almonds.
Health benefits of walnuts
Walnuts are revered since ancient times as symbol of intellectuality since their kernels have convoluted surface inside the shell resembling a human brain. They are a rich source of energy and contain many health-benefiting nutrients, minerals, antioxidants and vitamins that are essential for optimum health. Clinical research conducted on walnuts show that they are good for one’s heart health, cognitive function, and prevent diabetes, breast and prostate cancer. They also keep our bones healthy.
The good fat, fibre and protein in walnuts aid in satiety (feeling full), an important factor in successful weight management. Incorporating walnuts into meals and snacks is a simple, tasty and convenient way to help insure adequate protein intake, especially for vegetarians.
4 walnuts provide 4g of protein.
Walnuts differ from other nuts as they are predominantly rich in polyunsaturated fatty acids (PUFA) like oleic acid and an excellent source of omega-3 fatty acids like alpha-linolenic acid (ALA).
Considering the nutrients found in walnuts, an ounce or about a handful is an easy way to improve your overall nutrient intake. They are easy to toss into salads, soups and pesto. In addition, walnuts are naturally gluten-free.
An ounce of walnuts (28g) = 185 calories. (Read: Eating walnuts may keep heart disease and diabetes at bay!)
Health benefits of pistachios
When one thinks of pistas, we think of it as a fun snack than associate it with good health. But in reality, they pack a powerful crunch. They too are low in fat compared to other nuts as well as in calories. 30 pistas contain only 100 calories. Shelling them takes longer to eat so you automatically eat slowly and feel full for a longer time.
They are extremely nutritious with high levels of protein and vitamins and also provide vitamin B6 as well as vitamin A. Over the years, studies have shown that diets rich in pistachios can lower cholesterol levels, reduce incidents of heart attacks and, most recently, it has been discovered that pistachios help keep blood glucose levels normalised.
We all need some fat in our diets. Fats add flavour. The trick is to choose foods that contain good fats (unsaturated) as compared to bad fats (saturated). Pistachios contain almost 90% unsaturated fats. They are among the highest fibre, lowest calorie nuts.
As a matter of fact, 30 pistachios approximately score higher on antioxidants than a cup of green tea!
One of the nicest facts abut these nuts is that they contain fibre and are low in glycaemic index. Because of these properties, a smaller content will keep you full for a longer time. They are a great no-fuss travel snack! So, rev-up your metabolism and munch away on pistachios! For a variety, have the salted pepper or the chatpata flavour.
An ounce of pistachios (28g) = 159 calories. (Read: Health benefits of pistachios)
Health benefits of cashew nuts
The first thing that comes to all our minds when we think of this nut is the yummy kaju katli, an Indian sweet. But do we ever think beyond that?
You will be surprised to know that it is a nut which has the lowest glycemic index and the lowest content of fat as equivalent to a pistachio, when eaten in moderation (about 10 cashews a day would be approx 100 calories). It takes longer to digest, keeping you full for a longer time thereby preventing binging.
If you think cashew nut is an absolute no-no because of the high fat, there is no need to panic. The fat it contains is considered ‘good fat’ (oleic acid form) since it is monounsaturated fat and is ideal for optimal health. It protects against cardiovascular diseases and also reduces cholesterol levels. It is also beneficial for diabetics.
Cashew nuts are very high in magnesium. They provide us with about 20 per cent of its recommended daily value. Magnesium is important for muscle and bone health. It also keeps our teeth and gums strong. Insufficient amount of magnesium in the body can increase the risk of heart attacks, blood pressure and migraine headaches.
Another mineral which cashews are a good source of is copper which helps the body utilise iron properly, eliminates free radicals, and produces skin and hair pigment called melanin. It also contains zinc and prevents gallstones by reducing the cholesterol content of bile.
Forget the myth that cashews are fattening and start eating them today. Avoid the fried and sweet/ sugar-coated ones and enjoy the ones with different flavours like salted, pepper, and chili.
An ounce of cashew nuts (28g) = 164 calories. (Read: Cashew nuts or kaju – Healthy or not?)
Health benefits of almonds
Eating a handful of almonds or badam soaked overnight is the secret to good health is something we’ve heard many times. It is indeed true as almonds provide many essential nutrients. They have a positive effect on reducing low density cholesterol. They are good for diabetics as they improve insulin sensitivity.
Almonds are a good source of fibre, protein and reduce bad cholesterol. They are also good for growing children as they help develop strong bones.
If losing weight is your goal, adding almonds to your diet is a good idea. According to recent study, consuming just 43g of these nuts keep hunger pangs at bay. 10 almonds contain about 78 calories and give 7g of protein to your body.
They too contain good fat with 15 essential nutrients including vitamin E, antioxidants, proteins, essential fats, etc which not only strengthen your immune system but also aid in weight loss, and maintain heart health by maintaining cholesterol levels.
An ounce of almonds (28g) = 171 calories. (Read: Almonds – how they can help you lose weight!)
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