HUNGRY? THE next time you want a tasty and easy snack, grab a handful of nuts. This varied, crunchy and healthy option not only fills you up, but can also round off your diet with much-needed nutrition.
ALMONDS: “Almonds area powerhouse of good nutrition as they’re rich in antioxidants,” says Poonam Singh, nutritionist, Hinduja Hospital, Mumbai. The fat content of almonds lowers bad (LDL) cholesterol and increases levels of good (HDL) cholesterol in the body. Almonds are also good for your skin and hair.
Eat three to four almonds every day–either plain or blanched with honey–to gain all its benefits.
HAZELNUTS: Though not commonly consumed in India, you can now find hazelnuts at most supermarkets. They are a good source of vitamin B and are rich in folate content.
“Hazelnuts are also high in oleic acid, a monounsaturated fatty acid that helps to lower cholesterol. They are rich in minerals such as iron, calcium, magnesium and potassium,” says Ritika Samadar, head of nutrition, Max Health Care, Delhi.
WALNUTS: These are referred to as brain food because of their wrinkled brain-like appearance and their high concentration of omega-3fats.
Walnuts, like almonds, help increase good cholesterol (HDL) and decrease bad cholesterol (LDL) levels. “They’re also rich in fibre and vitamin B,” says Poonam Singh.
PEANUTS: These are one of the most easily available and low-cost sources of iron and calcium. “They are high in fibre and also help increase calorie and protein content when you’re on a diet,” explains Poonam Singh.
Peanuts are often used as replacement for milk for people diagnosed with lactose intolerance. They can also be eaten in chikkis and chutneys.
by Tavishi Paitandy Rastogi
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