Nature has gifted us with a treasure trove of tiny superfoods—nuts and dry fruits—that provide invaluable nutrients to our bodies, keeping deficiencies at bay and energising us throughout the day.
These nutritional powerhouses have been an integral part of our diets since time immemorial, supplying our bodies with essential vitamins, minerals, ALA omega-3 fatty acids, and other healthy fats that can work wonders for our health. From reducing cholesterol levels to preventing diseases like arthritis, Alzheimer's, and dementia, nuts and dry fruits offer a wide array of health benefits.
To make the most of these wonders, it's crucial to incorporate them into a healthy and balanced diet. Including a handful of nuts—about 30 grammes, or 1/3 of a cup—in your daily routine can do wonders for your immunity. Almonds, walnuts, cashews, groundnuts, pistachios, Brazil nuts, and hazelnuts are among the healthy nuts that should be added to your daily diet.
However, it's important to consume nuts in the right amount, at the right time, and in the right way to reap maximum benefits.
Ideally, they should be consumed in the morning, and they can also be a great evening snack. However, overindulging can lead to indigestion, bloating, and the adverse effects of excess fat.
To enhance their digestibility, it is recommended to soak many of the nuts overnight to get rid of phytates and tannins that inhibit nutrient absorption and disrupt the digestive process.
If soaking is not possible, dry roasting them can also improve their digestibility. Deep-frying nuts is not advisable as it can negate their health benefits.
In the United States, National Grab Some Nuts Day is celebrated every year on August 3, highlighting the importance of incorporating nuts into your diet for overall health.
On this occasion, Susmita N., a Clinical Nutritionist from Cloudnine Group of Hospitals-Bellandur, Bengaluru, shares a list of 7 healthy nuts and the best ways to enjoy them.
1. Almonds
Known for their ability to lower LDL (bad cholesterol) and improve HDL (good cholesterol), almonds are high in antioxidants, anti-inflammatory properties, good fats, proteins, and Vitamin E.
They protect the body from free radicals that can cause cancer, slow the ageing process, and reduce the risk of heart disease.
How to eat them:
Soak about 5–6 almonds overnight, peel them, and have them in the morning. - Use edible almond oil as a drizzle on salads or in vegetable dips.
Add dry-roasted powdered almond powder to smoothies, porridges, and salad bowls.
Enjoy almond milk as a vegan replacement for cow's milk or for people with lactose intolerance.
2. Walnuts
Rich in Omega-3 fatty acids, walnuts protect the brain and help slow the onset of Alzheimer’s and Parkinson’s diseases.
They also help reduce LDL and the risk of heart disease. Soaking two whole walnuts overnight can aid digestion.
How to eat them: Add chopped walnuts to vegetable salads or fruit bowls. Include overnight-soaked walnuts as part of your daily nut portion. Mix walnuts into fruit smoothies to increase their nutrient density.
Dry roast, grind, and store them in airtight containers, using a spoonful to add to porridges, parathas, rotis, and sandwiches.
3. Cashews
Once feared for being high in calories and fats, research now shows that cashews' Stearic acid can help reduce LDL levels.
Cashews are rich in protein, good fats, and minerals like manganese, zinc, and magnesium, which reduce the risk of ischemic heart disease.
How to eat them: Enjoy raw or plain unsalted cashews as a snack. Top salads, fruit bowls, smoothies, and oatmeal with chopped cashews for added crunch.
Create a puree and spread it on bread for delicious sandwiches. Use cashew milk as a healthy alternative to cow's milk in milkshakes and smoothies.
4. Pistachios
Consuming about 5–6 unsalted pistachios daily can improve heart health, haemoglobin levels, boost the immune system, and regulate blood sugar levels.
How to eat them: The best way to enjoy pistachios is as an unsalted snack. Add plain roasted or chopped pistachios to salads or puree them and use them in salad dressings.
Ground pistachios can be used in dips and sauces. Enhance the nutrients of smoothies and milkshakes by adding unsalted pistachios.
5. Peanuts and groundnuts
Groundnuts can boost energy levels and are rich in monounsaturated and polyunsaturated fats, including Omega-3 fatty acids, which lower the risk of heart disease and have numerous other health benefits.
How to eat them: Groundnuts can be made into oil and used in cooking. Enjoy plain roasted, unsalted, or boiled groundnuts as a healthy snack. Eating raw peanuts with skin helps retain antioxidants.
Create a puree to make peanut butter, a nutritious bread spread for sandwiches. In India, peanuts are used to make chutneys and various breakfast preparations.
6. Hazelnuts
Rich in omega-6 and omega-9 fatty acids, copper, zinc, magnesium, iron, and energy, hazelnuts also help lower blood sugar levels. However, their skin can be bitter.
How to eat them: Enjoy unroasted hazelnuts with their skin as a snack. Create a roasted, peeled nut paste for use as a bread spread. Add hazelnut ground powder to homemade cookies and cakes to enhance texture and taste. Incorporate roasted and chopped hazelnuts into homemade fruit puddings.
7. Pecan Nuts:
Pecan nuts are a good source of antioxidants, various vitamins, and anti-inflammatory properties, along with Omega-3 fats. Consuming 15-20 pecans a day can be beneficial to your health.
How to eat them: Enjoy pecans raw as a snack. Add chopped pecans to salads, oatmeal, and yoghurt to increase protein and healthy fats.
- Use pecans as a topping for salads, smoothies, and pasta.
However, it's essential to note that people with nut allergies, stomach-related problems, or kidney issues should consult a qualified nutritionist before consuming any nuts.
Incorporating these nutritional powerhouses into your diet can unlock the potential of nature's tiny superfoods, nourishing your body and promoting optimal health. So, on this National Grab Some Nuts Day, seize the opportunity to embrace the goodness of nuts and dry fruits for a healthier, more energetic you!
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