Guide to going healthy with nuts

Compiled from Health Magazine, here are five major health benefits of incorporating an amount of nuts in your diet

Nuts are nutritional foods that are proof that all healthy things come in small packages. These nutritional foods are packed with vitamins, minerals, proteins, and heart-healthy fats. But, going nuts with nuts is not the right thing to do either because these snacks are also high in calories. Consuming them in small amounts is the best way to keep your health intact and not go over the top.

Compiled from Health Magazine, here are five major health benefits of incorporating an optimum amount of nuts in your daily diet.

Cashews make bones stronger



You can get nearly 10% of your daily value of iron in a single serving of cashew nuts. They provide a sufficient amount of folic acid and Vitamin K which helps keep bones strong and rate of blood clotting normal. Inculcating this iron-rich food in your pre-work-out meal will help your arms and legs feel active and strong at the gym. Avoid cashew nuts that are roasted in oil.

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Serving Size: 18 nuts

Calories: 163 

Walnuts keep your heart healthy



While all nuts contain heart-healthy omega-3 fats, walnuts have high amounts of alpha linoleic acid (ALA). Researchers have suggested that ALA may help heart arrhythmias, and that walnuts were as effective as olive oil at reducing inflammation and oxidation in the arteries after eating a fatty meal.

They are also good source of protein, fibre and magnesium, elements required for the healthy functioning of your heart.

Serving Size: 14 halves

Calories: 185

Peanuts are brain-boosting foods



Although the size of a pea, these small nuts do wonders for your brain. They  are essential for brain development because they contain high levels of folic acid which protects the body against cognitive decline. Peanuts are full of brain-boosting healthy fats and vitamin E, as well. An ounce of peanuts contains about 170 calories, 7 grams protein, and 14 grams fat.

Serving Size: 28 peanuts

Calories: 170 

Pistachios help in healthy vision and skin



These green gems have fewer calories when compared to other nuts and are also rich in lutein. Lutein is an antioxidant that is also found in leafy greens and aids in healthy vision and clear skin. Also, did you know that one serving of pistachios serves as much potassium as a small banana?

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Serving Size: 49 nuts

Calories: 162 

Almonds help in disease prevention



Relatively low in calories, almonds contain more calcium than any other form of dry fruit, making them a great food for overall wellbeing. They help in lowering cholesterol and are thus often recommended by dieticians. These nuts are rich in fibre and vitamin E, an antioxidant that helps fight inflammation and age-related cognitive decline. Since raw almonds, toasted almonds and coated almonds in a variety of flavours are all readily available in the market, these nuts have become the hot favourites.

Serving Size: 23 nuts

Calories: 163

Published in The Express Tribune, November 20^th, 2015.

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