IN A NUT SHELL
Healthy, tasty, packed with
nutrition, easy to carry -it's easy to go nuts over nuts. Dry fruits are not
just delicacies but are powerhouses of nutrition. Packed with proteins,
essential fatty acids, antioxidants and minerals, these are little factories of
good health. Since most of the water is extracted from dry fruits, their
nutrients are condensed into small packages. But if you are watching your
weight, dry fruits should be eaten in moderation as they are nutrient dense in
sugars too, and thus calories. Limit the intake to about 20 grams total of
mixed t nuts and dry fruits and avoid snacking straight from a bag. It leads to
overeating.
ALMONDS
Can a high-fat food be good for you?
Almonds challenge this oxymoron perfectly well. It's rich in monounsaturated
fatty acids that have a heart-protective role and are excellent for your brain
and skin health. Almonds are also rich in Vitamin E, magnesium and potassium,
all of which go hand in hand to maintain normal blood pressure, improve blood
circulation and maintain healthy heart function. Trace minerals like copper and
manganese found in almonds have added to their health quotient. Both copper and
manganese are needed in very small quantities, but have an important role to
play. Eat in small quantities (4-7 pieces) daily to get a whole entourage of
health benefits.
WALNUTS
The outer layer of the shelled
walnut -the white-ish, flaky, sometimes waxy part has a bitter flavour. But
resist the urge to remove it. Research shows that 90 per cent of the antioxidants
-including the phenolic acids, tannins, and flavonoids -are found in the
skin.Walnuts are excellent sources of Vitamin E in a form that is unusual to
find gamma-tocopherol. It has a major cardio-protective role. Along with
great taste and health benefits, they are sources of monounsaturated fats and
Omega-3 fatty acids. Add them to salads, desserts or just pop , them daily (3-4
halves).
DATES
Incredibly delicious, dates are one
of the most popular fruits packed with an impressive list of essential nutrients,
vitamins and minerals, required for normal human growth, wear-n-tear and
overall wellbeing. Rich in fructose and dextrose, dates provide simple sugars
easily and are a good way to start the day and jump-start the body's
metabolism. Enjoy 1-2 medium-sized dates daily. Over indulgence can turn the
tables on you.
PISTACHIOS
Symbol of wellness, strength and
robust health, pistachios are the evergreen nuts that no one can resist.
Pistachios contain more protein in comparison with other nuts like almonds,
cashews, hazelnuts, pecans and walnuts; the fat content being the lowest amongst
them. They are rich in oleic acid, carotenes and Vitamin E. However, the salted
counterparts negate the health quotient. Limit quantities to not more than 20
grams a day.
by Pooja
Makhija Consulting Nutritionist & Clinical Dietician TL29MAR15
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