Nuts: Benefits and How to Include Them in Your Diet
Dec. 27 2021, 20:03
Nuts are single-seeded stone fruits and have countless health benefits.
They contain healthy omega-3 fatty acids called alpha-linolenic acids and are known to keep your heart and brain healthier.
You can eat nuts in both raw and roasted form and are found largely in vegan and vegetarian diets.
Let’s find out about the benefits of nuts and how to include them in your diet.
Nuts are rich in antioxidants
Walnuts have increased levels of antioxidant properties compared to all other nuts.
They contain high levels of vitamin E, melatonin and polyphenols.
Studies have shown that they help prevent oxidative damage from bad cholesterol that can lead to cardiovascular disease like atherosclerosis, the disease that blocks blood flow. It can also form leading to the formation of blood clots.
Walnuts are a great source of the mineral copper which is extremely crucial for maintaining bone density.
They are also a great source of manganese, which is important for preventing osteoporosis, a health condition where bones become weak and brittle and are more prone to fractures.
Nuts also contain magnesium which can promote strong bones.
Here are some other benefits of nuts
Studies suggest that daily consumption of nuts can improve sperm quality (vitality and movement) in men.
Pregnant women can reduce the risk of developing gestational diabetes.
They are also beneficial in preventing the risk of coronary heart disease.
The presence of vitamin E, folate, and ellagic acid in nuts can also improve the health of your brain.
Here’s how to include nuts in your diet
Oatmeal with walnuts and peaches: This one bowl recipe includes nuts, peaches, oats, nutmeg, cinnamon, and brown sugar and makes a perfect breakfast option.
Walnut Halwa: In that perfect sweet dish Recipe, all you need are nuts, ghee, cashews, sugar and water.
Nut cookies: This freshly baked cookie Recipe can be prepared in 20 minutes and can be stored for a long time.
Garlic Walnut Dip: A hazelnut and toasted dip that can be made with toast, garlic cloves, chopped walnuts, parsley leaves, olive oil and lemon juice.
Banana Nut Cake: A delight for nut lovers, this healthy Recipe is perfect for your home parties.
Kebab with nuts: A north indian Recipe, these kebabs are the perfect starters on special occasions.