Nuts is the term used for the hard shelled fruits that have not released their seeds on ripening. Although dried fruits are commonly labeled as nuts, only some of them biologically qualify as nuts. Nuts are typically combinations of seed and fruit. Examples of nuts are walnuts, almonds, pecan nuts, peanuts, cashew nuts, etc.

Wonder Food Nuts

Nuts (Image Courtsey: FreeDigitalPhotos)

It is recommended to consume nuts in raw form rather than in roasted form as roasting leads to loss of healthy oils present in nuts. Heating also results in the release of chemicals that accelerate ageing process.

Nutrient Content

Nuts are rich in the following key nutrients:

  • Vitamin – Vitamin B2, Vitamin E, Folate
  • Minerals – Potassium, Phosphorus, Magnesium, Selenium and Copper
  • Protein
  • Fibre
  • Essential fatty acids such as linolenic acid and linolenic acid.
  • Compounds such as lignan

Health Benefits

The following are the health benefits offered by nuts:

  • Consumption of nuts prevents osteoporosis.
  • Nuts consumption reduces the risk of coronary heart disease.
  • Onset of geriatric diseases is prevented.
  • Nuts enhance the strength of the immune system.
  • Almonds and walnuts help in lowering blood cholesterol levels.
  • Owing to the low glycemic index of nuts, they are recommended as part of the diet for patients ailing from type 2 diabetes.

Disclaimer: Any advice or information provided in this page should not be seen as a substitute for medical consultation, diagnosis or treatment. Your family physician knows better about your medical history and only they can provide you with personalized advice keeping in mind your unique needs.