NUTRITION SPECIAL NUTS ABOUT
NUTS
Just a
handful every day will ensure that you live longer and better
Studies
have shown that people who eat a daily serving of nuts decrease their cancer
risk by 15 per cent
SURE, NUTS are fatty, but
their fats are good for you. That, combined with the vitamins and minerals they
offer, can sort out some of the most prevalent health conditions in our
country.
KEEP
TYPE-2 DIABETES AT BAY
India has 69.2 million
people living with diabetes. But the risk can drop nearly 40 per cent if you
eat nuts. At 160 calories per serving, almonds contain six grams of protein and
four grams of fibre, which help stabilise blood glucose levels by improving
insulin sensitivity after meals. They are also a good source of vitamin E,
copper and magnesium, which act as strong anti-inflammatory agents. TIP: Raw almonds
are best. Soak them overnight to get rid of phytic acid that interferes with
the absorption of key nutrients.
OVERCOME
OBESITY
Nuts are high in fat, but
also high in fibre and protein, so eating peanuts actually reduces your risk of
obesity over time. Peanuts contain about seven grams of protein per serving and
are a good source of many B vitamins. They help relieve water retention and
bloating, and their fat helps break down existing fat by activating fat-burning
pathways through the liver.
TIP: Oil roast or boil
peanuts for maximum antioxidant benefits. But eat in moderation.
BEAT
HYPERTENSION
Hypertension or high
blood pressure affects 20-40 per cent of urban Indians. Eating foods rich in
potassium, fibre and magnesium, and avoiding sodium- packed foods can help
lower the risk.
Naturally low in sodium,
and high in potassium, fibre and magnesium, pistachios have heart-healthy
monounsaturated fat. Studies show improvements in sleep, blood pressure, and a
better response to stress when you have a handful of pistachios twice every day
for four weeks.
TIP: Choose unsalted
pistachios.
NEVER
GET HIGH CHOLESTEROL
According to Harvard
School of Public Health, those who regularly eat nuts are at lower risk of
developing heart attacks or heart disease. With the highest amount of
alpha-linolenic acid (ALA), the plant-based omega-3 essential fatty acid,
walnut tops the list for fighting against high cholesterol.
Walnuts are known for antiinflammatory
properties and a role in heart health. They provide protein, fibre, magnesium
and phosphorous, which help reduce fat.
TIP: Walnuts can turn
rancid easily, so consume them fresh and raw after soaking them overnight.
OUTSMART
CANCER
Studies have shown that
people who eat a daily serving of nuts decrease their cancer risk by 15 per
cent. Pecans contain different forms of vitamin E known for its antioxidant
abilities, and oleic acid, a fatty acid that has been found to reduce the risk
of breast cancer. They are rich in magnesium, which reduces inflammatory
indicators in the body, and phytochemical substances that help remove cancerous
toxic free radicals. They contain ellagic acid that inhibits DNA binding of
certain carcinogens. TIP: Pecans, a superfood, will perform better when you
lead a stress-free, active lifestyle with proper sleep and a mostly plant-based
diet.
HOLD
BACK PREMATURE AGEING
The New England Journal
of Medicine published findings that show that eating a handful of nuts a day could
possibly extend your life. Coconut is loaded with antioxidants that protect
your body from damage caused by free radicals. It also contains antifungal,
anti-inflammatory and antibacterial properties that help cure almost every
known infection and disease.
Coconut water contains
vitamin C, which helps boost the immune system, heal wounds, protect the skin
from damage and show significant anti-ageing effects. It also contains a
protein called cytokines that encourages cell growth and cell activation.
TIP: You can enjoy the
raw tender coconut or use the oil for cooking. But don’t let the possibility of
growing younger pass you by.
FIGHT
INFERTILITY
The all-rounder walnut is
an excellent source of omega-3 fatty acids, vitamin E, B vitamins and proteins
that are essential for endometrial health. They enhance sperm quality, sperm
vitality, motility and structure. They are rich with arginine, an amino acid
that has been shown to increase sperm production. TIP: Eat walnuts raw and
whole.
BATTLE
DEPRESSION
Nuts are a good source of
omega-3 fatty acids that can boost serotonin levels in the brain, helping
improve your mood and increase motivation. Cashews are a good source of zinc.
Low levels of zinc have been linked to both anxiety and depression. Since our
bodies have no way of storing zinc, it’s important to get some every day. TIP:
Roast the cashews at 130˚ C for 15 to 20 minutes before consumption.
·
By Lovneet Batra
HTBR2APR17
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