Nutritional Value of Nuts

A nut is basically a hard-shelled fruit that contains a seed, but the fruit does not open up to disperse the seed. The term 'nut' used for a number of dry fruits or seeds. One interesting fact about nuts is that they can be termed as both fruits and seeds. But a great majority of nuts are actually not true nuts in a strict botanical sense.

In botany, a true nut is a 'one-seeded fruit that has developed from a compound ovary'. It is also characterized by a very hard, stony or woody wall, which is actually the wall of the ovary that hardens at maturity.

As mentioned already, nuts are packed with important nutrients, proteins, and healthy fats. Many scientific studies have pointed out that the monounsaturated fatty acids present in these dry fruits can provide protection against coronary heart disease.

Vitamin E, which is abundantly found in nuts is a powerful antioxidant that can minimize the damage caused by the free radicals. This in turn, can lower the risk of certain serious diseases like cancer and heart disease.

The regular consumption of a few almonds, peanuts, hazelnuts, pistachios, and walnuts may reduce the risk of heart disease. They can also prevent weight gain, though they contain a significant amount of fats.

The secret lies in the fact that, they contain a large amount of protein and fibers, along with fats. Proteins and fibers take more time to get digested than fats and carbohydrates. So, nuts can reduce hunger by making you feel full for longer. Apart from this, they contain many important minerals like magnesium, selenium, iron, and phosphorus.

They are a rich source of protein, vitamin E, monounsaturated fats, magnesium, potassium, and calcium. Potassium and calcium are required for strong bones and teeth while magnesium is required for facilitating the absorption of calcium and also for regulating blood pressure. They contain iron and traces of sodium, and vitamins like vitamin B1, B2, and B3.

Selenium can ensure proper functioning of the immune system, while iron is required for a large number of biological functions, including oxygen transportation and the production of hemoglobin, proteins, and enzymes. Phosphorus on the other hand, plays a key role in the proper utilization of calcium, and the formation of bones and teeth.

Though peanuts are not true nuts, they are highly valued for their nutritional profile. They are high in calories, and contain vitamin E, B3, and B6. Vitamin B3 is required for healthy skin and normal growth.

Vitamin B6 is essential for metabolism and the production of antibodies. They also contain minerals like potassium and zinc, which play a vital role in metabolism and immune functions.

Pistachios are loaded with proteins, monounsaturated fats, calcium, and phosphorus. They also contain traces of vitamin A and C. Vitamin C is an antioxidant, that is important for the formation of collagen, cartilage, and blood vessels. It also protects the body cells and tissues from the damaging effects of the free radicals.

Chestnuts are another popular class of nuts that contain a lot of vitamins, including vitamin A, B1, B2, and vitamin C. Vitamin B1 or thiamine is important for carbohydrate metabolism, while vitamin B2 or riboflavin is essential for the production of red blood cells, normal growth and development, and reproduction.

Mixed nuts are a type of snack that usually contains a mixture of raw, roasted, cooked, or salted almonds, peanuts, walnuts, Brazil nuts, cashews, and hazelnuts. The nutritional value of mixed nuts depends on the type of nuts included, as well as their relative proportion.

It is a popular snack that can provide proteins, carbohydrates, monounsaturated fatty acids, as well dietary fiber, vitamins, and minerals. However, the overconsumption of nuts is not recommended. Moreover, it is better to eat them in a healthy way without adding much salt.