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23 Apr 2024, Edition - 3206, Tuesday

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Health & Lifestyle

6 Kinds Of Nuts You Should Regularly Include In Your Diet



You may have heard it many times but there’s no denying the fact how good nuts are for our overall health. They are a powerhouse of nutrients as they come loaded with essential vitamins and minerals, and are a great source of healthy fats like omega-3 fatty acids. Besides, they are available in so many different varieties that make it all the more exciting to munch on them and enjoy their rich flavour. So if you have plans to start a healthy diet and are determined to make the right food choices, then you definitely need to include nuts in your diet.

To make the most of nuts, add them into your bowl of breakfast cereals, salads or consume them as mid-meal snacks. Here are six kinds of nuts that you should definitely stock up on:

1. Almonds

Almonds are sources of unsaturated fats, high-quality vegetable protein, vitamin E, fiber, minerals and phenolic compounds. It is always advised to first soak almonds in water before consuming them as soaked almonds are more beneficial. This is because the peels are said to contain tannins that inhibit the absorption of nutrients. Start you morning by having a handful of almonds to get your health dose.

2. Walnuts

Also known as brain food, daily consumption of walnuts are said to help in healthy ageing, while also improving blood cholesterol levels and maintaining heart health. You can soak walnuts in water too before consuming, or munch on them directly. They make for a great snacking option and to notch up flavour in salads and stir-fries.

3. Pistachios

Need a good dose of antioxidants? You can turn to pistas or pistachios for a health fix. Besides, it is also said to help in boosting the immune system and in keeping the heart healthy if consumed in moderation. For those mid-meal cravings, snack on a handful of pistachios but make sure they are not the salted ones. You can also add it to a bowl of yoghurt and top it with some jaggery to enjoy a healthy dessert.

4. Cashew nuts

Cashew nuts, popularly known as kaju in India, is widely consumed in various ways – be it in snacks, sweet dishes, curries or just as it is. Cashews are known for their health properties, thanks to the presence of monounsaturated oleic acid and omega-3 alpha linolenic acid (ALA) and other healthy vitamins and minerals. It is a great source of good fats but should be consumed it limited amounts.

5. Hazelnuts

Say hazelnut and one can’t help but think of creamy Nutella that is made from this rich and sweet tasting nut. It is a great source of antioxidants, good fats, vitamin E and minerals such as copper and magnesium, all of which are known to reduce blood pressure and inflammation.

6. Peanuts

Who doesn’t love munching on peanuts? What makes this commonly available nut a hot favourite is of course is delicious flavour, but the good part is that is also comes loaded with health benefiting properties. Peanuts are rich in monounsaturated fats, vitamin E and B complex, and minerals like manganese. They also contain antioxidants that help boost the immune system and keep a check on cardiovascular diseases.

Before you get carried away, let us remind you that as tempting as it may be, you should consume nuts in limited quantities as they are high on calories.

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