Are you looking to revamp your diet with a new wholesome and nutritious snack? Are you bored of the leafy greens, Greek yoghurt and berries? The next time you want to have a quick, nutritious mid-day snack between meals, grab a handful of nuts! They require no preparation, are extremely easy to carry around, and most importantly, have a wealth of vital health benefits:
1. Weight maintenance
According to popular belief, the consumption of nuts leads to weight gain because of their high fat content. However, studies have reflected that regularly incorporating nuts into our diet actually helps to to maintain a stable weight and avoid sudden weight gain. This is because nuts provide very high satiety, even if consumed in small calorific amounts, and thus, we need less of them to satisfy our hunger.
2. Healthy heart
Nuts contain Omega-3 fatty acids, unsaturated fats, fiber, vitamin E and plant sterols, all of which help to keep cholesterol levels low. This, in turn, reduces the risk of falling prey to heart disease and heart attacks.
3. Immunity boost
The vitamin C, vitamin E, zinc and selenium provided by nuts boosting the the immune system’s ability to repair damaged cells, which helps the body to ward off illnesses and diseases more effectively.
4. Glowing skin
Collagen production is an essential factor for healthy, moisturized skin. The healthy fats, Vitamin C, vitamin E, zinc and copper content in nuts (particularly walnuts, chestnuts and almonds) prevent the production of collagen, which supports healthy skin.
5. Lustrous hair
Nuts promote the production of keratin, an essential protein for healthy hair. Also, walnuts, peanuts and almonds contain biotin, which help to maintain a healthy scalp and promote hair growth.
A mix of any of the following nuts will serve to provide a daily dose of essential nutrients:
Peanuts
Cashews
Almonds
Brazil nuts
Walnuts
Pecan nuts
Pine nuts
Chestnuts
Hazelnuts
Additionally, to make things more interesting, you can sprinkle these nuts over salads and stir-fry, combine them with raisins, seeds and dried fruit or spread almond and cashew butter over your toast. Go nuts!
-Simran Kashyap