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Nuts are a type of dried and hard shelled fruit, they does not normally release their seed and consumer should do it. Although in comercial market some dried fruits also called as nuts products. Nuts are nutritious and often rich in healthy fats, proteins, vitamins, and minerals. They are widely used in cooking, baking, and consumed as snacks. Iran, USA , Turkey are top nuts supplier in the world.
Some Well known nuts are : Acorns , Chestnuts , Almonds ,Pistachios, Walnuts , Pecans ,Hazelnuts ,Brazil Nuts ,Cashews ,Pine Nuts ,Macadamia Nuts and Peanuts
Nuts are nutrient based foods that provide a wide range of benefits when consumed as part of a routin diet. Lets review some health benefits of nuts in details:
Nuts come with essential nutrients such as vitamin E, folate, and B vitamins , minerals like magnesium, potassium, and selenium, fiber, and (monounsaturated and polyunsaturated fats. Several nuts, such as almond’s kernel , walnut’s kernel, and pistachios, are full source of unsaturated fats, omega-3 , and other items that can help lower bad cholesterol levels which reduce the risk of heart disease. Additiobally they have arginine, an amino acid that helps improving the health of blood vessels.
Despite being source of calorie , nuts can help in weight management when consumed with daily routin. Their combination of protein, fiber, and healthy fats helps increase feelings of fullness and satiety, which can prevent overeating.Nuts have a low glycemic index, meaning they cause a slower increase in blood sugar levels compared to high-carbohydrate foods. This can help regulate blood sugar levels and reduce the risk of type 2 diabetes.
Nuts are rich in antioxidants such as vitamin E, selenium, and polyphenols, which help protect cells from damage caused by free radicals. This can reduce the risk of chronic diseases like cancer and slow down the aging process.The omega found in nuts, particularly in walnuts, are beneficial for brain health and cognitive function. They may help improve memory, concentration, and overall brain performance.
Some nuts, like almonds and Brazil nuts, contain anti-inflammatory properties due to their high content of monounsaturated fats, polyunsaturated fats, and antioxidants. These compounds can help reduce inflammation in the body, which is linked to various chronic diseases.
Nuts are a good source of dietary fiber, which promotes digestive health by supporting regular bowel movements and preventing constipation. Fiber also helps feed beneficial gut bacteria, contributing to a healthy gut microbiome. Nuts contain several nutrients essential for bone health, including calcium, magnesium, and phosphorus. Regular consumption of nuts may help improve bone density and reduce the risk of osteoporosis.
Some studies suggest that regular nut consumption is associated with a lower risk of mortality from various chronic diseases, indicating that nuts may contribute to longevity and overall well-being. Despite these benefits, it’s important to consume nuts in moderation as they are calorie-dense and excessive consumption can lead to weight gain. Additionally, individuals with nut allergies should avoid consuming nuts to prevent allergic reactions.
Baking , Desserts
Chocolate , Confectionery
Smoothi Mix and Granola
Nut Food Oils
Cereals , Breakfast Foods and Salads
Dairy and Frozen Desserts
Plant Based and Vegan Alternatives
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