More than nuts

Contrary to popular belief,cashew and peanuts,too,are high on nutrition.

Contrary to popular belief,cashews and peanuts,too,are high on nutrition

While some nuts seem to be moving out from the tabooed food zone to a favourable healthy food category,others have lagged behind. Almonds,walnuts,pistachios (in that order) seem to have made it but somehow cashews and peanuts are still feared. Peanuts,in fact,technically not a nut,but a legume,like beans,seem to be relatively healthy. Either they are believed to be rich in cholesterol or contributor to obesity and heart disease.

The truth is that both cashews and peanuts share almost similar nutritional profiles as other nuts. Cashews are rich in unsaturated fats like mono-unsaturated fatty acids (MUFA) and poly-unsaturated fatty acids (PUFA),the type found in almonds and other nuts,both of which are useful in lowering blood cholesterol level. The percentage of fats in both is in the range of 13-15g per serving of 30 g (a fistful) comparable to those in almonds,walnuts and pistachios. Cashews and peanuts,both being of plant origin,are cholesterol-free.

Nuts,including cashews and peanuts,are high on nutrition. Cashews are a good source of iron and peanuts are a good source of niacin,a B-vitamin helpful in good heart health.

Owing to their fatty acid profile,nutritional properties and bioactive constituents,nuts help in preventing heart disease,cancer,osteoporosis,hypertension,obesity,asthma,delaying aging,promoting skin and hair health,vision and mental alertness.

Most nuts contain at least some of these heart-healthy substances:

Unsaturated fats Its not entirely clear why,but it’s thought that the good fats in nuts both monounsaturated and polyunsaturated fats lower bad cholesterol levels.

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Omega-3 fatty acids Many nuts are also rich in omega-3 fatty acids. Omega-3s are a healthy form of fatty acids that seem to help your heart by,among other things,preventing dangerous heart rhythms that can lead to heart attacks. Omega-3 fatty acids are also found in many kinds of fish,but nuts are one of the best plant-based sources of omega-3 fatty acids. These fatty acids have specific health promoting properties and help to boost immunity,boost mental alertness and concentration.

Fiber All nuts contain fiber,which helps lower your cholesterol. Fiber also makes you feel full,so you eat less.

Vitamin E Vitamin E may help stop the development of plaques in your arteries,which can narrow them.

Plant sterols Some nuts contain plant sterols,a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits,but sterols occur naturally in nuts.

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Plant protein: Nuts are a good source of plant protein which can help build protein content of diet particularly for vegetarians. In addition,nuts also contain essential amino acids (building blocks of protein),which are necessary for synthesis of neurotransmitters in the brain and thereby help in alleviating depression,controlling addictive behaviour and encouraging mental alertness.

Nuts if taken in excess can cause problems right from indigestion to excess weight. They should be restricted by individuals suffering from digestive problems. About 20 30 gm or a handful of nuts per day is adequate to get the goodness.