We all like to enjoy our fair share of nuts. Nuts are delicious and packed with nutrition. Nuts also come in myriad shapes, sizes and varieties. It is no surprise that almost all cuisines in the world have incorporated nuts in their dishes. Nuts can be enjoyed alone or as garnish. They are the favourite of every chef and are used actively in cooking. In fact, some nuts like groundnut and coconut are used to extract oil as well. Some oils are applied externally while some serve the role of base or carrier oil in cooking.
Because of their high nutritional and energy value, munching on nuts can get rid of hunger in minutes. Roasted, salted or plain- nuts can be great snacks. The main types of nuts available everywhere are cashews, almonds, walnuts, chestnuts, hazelnuts, Brazil nuts, pistachios and macadamia. But there are other varieties too which are not that easily available.
Many people depend on nuts for a healthy body and active mind. Nuts are used across the world in the field of beauty and aromatherapy. Let us now discuss the nutritional values of some of these nuts.
Cashews- packed with minerals like magnesium, iron, copper, zinc and potassium, cashews are an excellent choice of nuts. A little high on the fat content, cashews nevertheless have lots of proteins and essential vitamins like vitamin B5 and B6 which are good for your body. People who want to gain weight can include this calorie packed nut in their diet. Cashews are moreover full of flavour which can be enjoyed best when roasted and salted.
Almonds- this gluten free nut is rich in calcium, minerals and vitamin E. Almonds help in reducing cholesterol, build stronger bones and protect against diseases. They are also gluten free. Because of its high content of vitamin E, almonds are used in moisturizers, soaps and other beauty products. Almond oil keeps the body supple. It is best if they are consumed with the skin intact. Almonds are an active ingredient in many desserts. 
Walnuts- the omega-3 fatty acids contained in walnuts protect the heart, controls blood pressure while preventing cancer in the colon and prostate. They are full of anti-oxidants, minerals and vitamins. If consumed daily, walnuts contribute to healthy hair and beautiful skin.
Hazelnuts- similar to almonds these gluten free nuts are also rich in vitamin E. containing minerals like potassium, vitamins like riboflavin and dietary fibre, hazelnut is immensely good for the health. It is even known to prevent cancer. With its high content of the vitamin folate, it maintains homocysteine levels in the body and saves a newborn from neural tube flaws. It is also known to cure Parkinson’s disease.
Peanuts- perhaps the most common of all nuts, peanuts contain high doses of resveratrol, oleic acid, vitamin E and folates to name a few. Minerals like copper, manganese, iron and zinc are also abundant. Peanuts are known to protect the heart, and increase flow to the brain thus promoting brain health. They are also known to lessen the risk of stroke and stomach cancer. Peanuts are the cheapest of nuts.
Pistachios- much like the other nuts pistachios are good sources of vitamins and minerals. The anti-oxidant rich oleic acid contained in pistachios are known to reduce the risk of cholesterol and heart diseases. Pistachios are good for the skin as well. They are extensively used in massages to relieve skin dryness. They are also used in cooking.
Brazil nuts- a gluten-free mineral rich nut, Brazil nut contains the important mineral selenium. Studies have found that selenium reduces the risk of cancer, heart problems and cirrhosis of liver while taking care of any thyroid hormone deficiency in the body. It also contains vitamins like riboflavin, thiamine and niacin. Brazil nut is full of fat with high-calorie content. In addition, it is also rich in anti-oxidants that maintain the immune system of the body.
Nuts can be consumed daily but it is a good idea to try different kinds of nuts from time to time. Also they should be consumed reasonably. About a handful is enough. Nuts can be stored for many days in containers. So they also can be carried around wherever you go. If you like to munch on snacks once in a while, carry some nuts in your bag. You can have them any time of the day to satisfy your appetite. Furthermore, go crazy with them. Use them in your desserts or curries. Experiment with recipes that contain nuts once in a while. Use them in salads, ice creams or cakes.
You will be surprised how good nuts work on your hair and skin. Nuts supply the skin with necessary proteins, vitamins and minerals to make it soft, supple and glowing. It improves the overall health of the different organs of the body, improves bodily functions and keeps the body hale and hearty.
With a great deal of nutritional benefits, nuts are one of the healthiest foods available in the market. They are widely produced and sold all over the world. Nuts are not very expensive too. So if you are a fan of nuts or even if you aren’t, it is a good idea to have them as a part of your balanced diet.
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