General myths about eating nuts:
Nuts are high in calories
Nuts contains high cholesterol
Nuts are rich in fat
Facts about nuts:
Nuts have been used as a part of human diet for centuries.
The fat content in nuts are mostly unsaturated fats, which helps to decrease the level of LDL ‘bad’ cholesterol and maintains the level of HDL ‘good’ cholesterol.
Many studies have proved that those who take nuts regularly along with other healthy dishes have a significantly reduced risk of heart attack.
The antioxidants present in nuts can help to fight some forms of cancer.
Nuts are great sources of protein, Vitamin E, zinc, Calcium and Magnesium.
Contrary to the popular belief, nuts do not contain cholesterol and are very low in saturated fat.
A mixture of variety of nuts provide a wide range of vitamins and minerals like potassium, phosphorous, selenium, copper, thiamin etc.
Benefits of various nuts:
Walnuts: These are rich in omega 3 fatty acids. Also contains potassium, magnesium, manganese, zinc and copper. Walnuts can help to lower the harmful LDL cholesterol.
Almonds: They contain good amounts of calcium, magnesium, vitamin E, zinc and phytochemicals which helps to protect against heart disease and cancer.
Pistachios: They contain good amount of Vitamin B along with protein and fibre.
Peanuts: They contain protein, fibre, thiamin, niacin and zinc in good amounts.
Cashew nuts: These contain good amounts of magnesium, zinc and phosphorous. Also contains some amounts of iron.
How much should your eat? Bulk Nuts
Stick to a few nuts per day. In a day about 4-6 of any of the larger nuts, tsp of any of the smaller nuts or 2 tsp of peanut butter should be good for a normal person.
Ways to use nuts in your diet:
As a snack between meals
Garnish on desserts, ingredients in salads, topping on breakfast cereals and in milkshakes.
As a snack, a handful of roasted nuts can beat hunger because of the protein and fat content.
So for good nutrition and better health, make nuts as part of your balanced diet