Nuts loaded with a host of healthful nutrients are staple ingredients in our daily cooking. Packed with vitamins, minerals, fats nuts of different kinds function together in keeping our heart and brains healthy. Indulging in handful of nuts boosts our immune system and reduces inflammation. What’s more, you can relish them guilt free. Almonds, cashews, pistachios, walnuts, peanuts and pine nuts are the common variety of nuts available across the globe.

Nuts in bowls

Nuts are full of healthful fats mono and polyunsaturated fatty acids (MUFA &PUFA). These essential fats help in managing inflammation, lowering cholesterol, and keeping up the normal structure of every cell in our bodies. As per the large prospective Swedish study (2018) consuming nuts at least 1-2 times in a week helps in reducing the risk of heart failure and irregular heartbeats by 20 per cent.

Nuts are a good source of fibre helps in slowing digestion, keeping you sated and can lead to weight loss. The American journal of clinical nutrition states that fibre and the mineral content available in nuts helps in remarkable reduction of cholesterol levels.

Power Packed Protein


A serving of nuts provides 6 grams of protein on an average making nuts the best source of plant protein. Evidence suggests that plant-based diet reduces the risk of heart disease and cancer. So, nuts are the best choice to fill up your protein needs.

Antioxidant Powerhouse


Nuts are the storehouse of health-promoting polyphenolic flavonoid antioxidants such as carotenes, resveratrol, lutein, and cryptoxanthin. It offers protection against cancers, heart disease, degenerative nerve disease, Alzheimer’s disease, viral, and fungal infections.

Mighty Minerals


Nuts are power-packed with minerals such as magnesium, zinc, calcium, potassium, iron, copper and phosphorus. Nuts promote bone building, boost immunity, maintains blood pressure, production of red blood cells, and energy production.

Healthy Vitamins


Nuts are a rich source of many vital B complex vitamins such as riboflavin, niacin, thiamine, pantothenic acid, B6, and folates. These are vital for promoting optimal health and well-being. It also contains vitamin E that keep up the cell membrane and skin.

In a Nutshell


Eat a handful of nuts or about a serving (14 grams) as they contain all the essential nutrients and healthy fats in the right amount. The best way to relish is in its natural way without added oils or salt. So, the next time you long for something crunchy, swap off the potato chips for nuts.

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