Rich sources of all essential vitamins and minerals; high in protein and calcium, these nuts can be healthy evening snack or combo with your breakfast cereal or in your smoothie to keep your gut healthy and functioning efficiently.
They are packed with antioxidants & energy-rich nuts and berries that help you stay full for a long time, keep your energy levels consistent and help in building your immunity naturally.
1. Brazil nuts:
As its name suggests these nuts are native to the Amazon rainforest in Brazil, Bolivia and Peru. These nuts are highly nutritious and have a smooth buttery texture.
They have high content of the mineral called selenium which is an essential mineral to support the immune system functioning, can increase fertility in both men and women and prevent some types of cancer.
Eating these nuts can help improve cognitive functioning, regulate the thyroid gland, protect heart health and reduce inflammation.
2. Peanuts:
Commonly known as ‘Mungfali’ or Groundnuts as well, these nuts are rich in vitamins and minerals and can help fight stomach and colon cancer. They can also aid blood sugar regulation and promote healthy bones.
Consumption of peanuts can help reduce the risk of gallstones (solid masses formed abnormally in the gall bladder), type I and type II diabetes, as they have a high content of nutrients and antioxidation properties. It contains “good” fat, is rich in fibre, can boost one’s memory and also can protect the skin.
3. Cashew nuts:
Ever seen a fruit with the nut on the outside? Yes, it’s the cashew fruit and nut. These nuts are commonly used and consumed and also have been found in various flavours. Cashew nuts are rich in antioxidants and can lower the levels of oxidative damage done to cells.
They are rich in fibre and can reduce hunger and induce a feeling of fullness. They contain healthy fats and minerals like copper, magnesium, zinc, iron, vitamins and selenium.
Being nutrient-dense these nuts can promote overall health and well-being, improve the quality of the blood, promote eye health, assist metabolic functioning and is a good source of protein.
4. Almonds:
Almonds are commonly found nuts and are also called Badam. These nuts are rich in vitamin E and can help maintain dental and bone health.
It also contains healthy fats, fibre, protein and magnesium and can help lower blood sugar, blood pressure and cholesterol levels and contribute to weight loss, by reducing hunger. It can also boost immunity and be helpful to pregnant mothers.
5. Pistachios:
Pistachios can help increase the “good’ cholesterol or HDL in the body. It has antioxidant properties which can help reduce the risk of heart diseases and also be beneficial to your hair, skin and nails.
They can have an effect on the gut by aiding the good bacteria and is known to improve the flexibility of your blood vessels. It contains high amounts of fibre and proteins which can make you feel full for longer time.
6. Walnuts:
The walnut resembles the brain and is known for being the nut which is very good for the brain. It helps counteract stress and can prevent cognitive decline.
Walnuts are rich in alpha-linolenic acid (ALA) (a plant-based omega-3 fatty acid). Walnut consumption can help prevent cancer, improve reproductive health in men, control your weight and diabetes and promote heart health.
7. Macadamia Nuts:
Often found in fruit and nut chocolates or as the topping of desserts. These nuts are rich in nutrients and have amounts of protein and fiber.
Consumption of these nuts can prevent the risk of cancer, help improve memory, prevent the risk of anaemia (a condition where the body lacks sufficient red blood cells carrying oxygen to the body’s tissues), reduces the risk of cancer, improves bone health and can also help reduce blood pressure.
8. Pecan nuts:
Pecan nuts help support a healthy cardiovascular system as they are rich in antioxidants and rich in ellagic acid, vitamin E, beta-carotene, vitamin B-complex, which can provide a healthy metabolic functioning.
It has anti-ageing properties, aids weight loss, supports healthy digestion and promotes better immune system functioning.
Ways you can add these nuts in your diet:
- Eat them as a snack.
- Make a fine powder of these dry roasted nuts (equal quantities of each) and you can add a spoonful of the powdered mixture in your smoothie and milk, making it an effective energy drink.
- You can also use these nuts as a whole, finely chopped or coarsely ground (to get small pieces) and add it to your cereal or oats, while having your breakfast.
Please Note: Do not over eat and consume these nuts in moderate quantities.