Winter is here and everyone is enjoying eating nuts which have great nutritional value too. This week You! takes a look at the benefits of nuts.

Nuts may be small in size, but the positive effects they can have on one’s health are numerous. Adding these nuts to your diet will ensure that you and those around you have a healthy lifestyle. This is because these crunchy nuts are full of nutrients and are also rich in fibres. Read on to find out more about the benefits that you can obtain from consuming nuts.

The speciality of nuts is that they are nature’s treasure of Omega 3 acids and fibres. These specific natural ingredients are also good for controlling the heartbeat. Nuts reduce the chances of clotting of blood and reduce the risk of heart failure. For example almonds and walnuts have unsaturated fats which are good for the heart and are considered as heart-healthy nuts. Nuts also provide anti-inflammatory benefits for the patients of asthma.

Eating almonds, walnuts and hazelnuts controls the cholesterol level. Nuts are also a rich source of vitamin E, which helps in stopping the development of plaques in your arteries, which can narrow them. Some nuts are good sources of minerals such as cashew nuts. Cashew nuts are rich in iron (essential for red blood cell function and enzyme activity), magnesium (promotes energy release and bone growth), and phosphorus (builds bones and teeth).

Selenium is an important trace mineral, which is essential for normal functioning of the immune system and thyroid gland. Both cashews and walnuts are good sources of selenium. Some dieticians regard walnuts as ‘the king of nuts’. Usually vitamin E is known for its antioxidant property but walnuts are 15 times more effective for protecting the body against many diseases. Walnuts contain an antioxidant compound that helps in supporting the immune system and contain several anticancer properties. It is also good for muscle building and digestive system. Walnuts can contribute to the control or prevention of hypertension. Pistachios, eaten as part of a healthy diet, can increase the levels of antioxidants in the blood of adults with high cholesterol; eating pistachios may reduce your body’s response to the stresses of everyday life.

For those on a diet…

The most important factor about dieting is to lose weight while maintaining the energy of the body. This keeps the body from collapsing and helps it to function properly and look good at the same time. This is where nuts step in as they can help maintain a nutritional balance in the body. It is a misconception that nuts are high in calories and fats as new research has proved that, if taken regularly in moderate quantity, these nuts help in enhancing mental and physical health.

A handful of nuts are amongst the healthiest of snacks as they are not only full of energy, but they also fill the stomach. Hence, you won’t feel hungry even after a long time of consuming nuts. Also, zinc in nuts is essential for digestion and metabolism. However, at the same time cashews are high in fats therefore should be consumed in a limited quantity. Eighteen medium cashews count as one serving (30 grams). This is why dieticians forbid eating more than three servings per week, unless you need to gain weight. On the other hand one fourth cup of peanuts can supply the body with sufficient amount of manganese, a mineral that plays a role in fat and carbohydrate metabolism, calcium absorption, and blood sugar regulations.

For the mind…

Omega 3 acids in nuts pump the brain with essential vitamins to derive mental efficiency. Nuts such as peanuts are food for the brain. This is because they contain vitamin B3 that has many health benefits such as normal brain functioning and boosting of memory power. A study shows that those who have an intake of the most niacin-rich foods like peanuts were 70 per cent less likely to have developed Alzheimer’s disease. Interestingly, peanuts also have antidepressant properties. This property is due to the presence of tryptophan, which helps to produce serotonin (mood regulator) in the brain.

For hair and skin…

Consumption of nuts has youthful glowing effects on the skin. Eating nuts ensures a fair complexion. This occurs not with the consumption alone as almonds are a herbal beautician’s first choice for beautiful, wrinkle free, smooth skin, and hair care. Massaging skin with almond oil gives it a soft and supple appearance. Soak almonds overnight peel their outer skins, grind soaked almonds and mix them with milk or rosewater. The mixture is an ideal scrub to get a glowing and soft skin. A beautician recommends almond oil for removing facial fine lines, wrinkles and flakes. Almonds may be sweet and bitter. For shiny, silky and healthy hair, the use of bitter almond oil is useful. Rub it directly into the scalp for natural hair care. Leave it on the hair for about 20 minutes then wash. It can prevent breakage and split ends. Courtesy of The News Zarina Patel