Benefits of Nuts
There are various kinds of nuts worldwide. It can be taken simply as snacks, or can be taken with dessert or any kind of food. It is very popular snacks among health-conscious people. It is very tasty again it is very nutritious food also. There are so many kinds of nuts. Some of them are pea-nuts, almonds, cashew nuts, pistachio, walnuts, brazil nuts, hazelnuts, chestnuts, pecans, macademia nuts etc.
Nuts are rich in protein, EFA (omega 3 & omega 6 fatty acids), different kinds of vitamins and minerals. Usually, we have to take EFA’s from marine sources. But nuts make it easy to people to derive them from plant sources. One serving nut is about 1 oz (28 gm) nuts.
Almonds:
Almonds are an extremely good source of calcium. Those who have lactose intolerance can easily take almonds as a source of calcium. This mineral is very important to maintain our bone metabolism. It is a must mineral for good bone and tooth health.
The essential fatty acids of almonds can reduce bad cholesterol LDL, and helps to increase good fat HDL in our bloodstream. Several studies say nuts contain a good amount of fibers, so they can reduce the postprandial blood glucose level significantly. So it is very helpful to control hypertension, heart disease, and diabetes also. It can also reduce the level of inflammation in our bodies.
One serving (around 22 no) of almonds contains:
- Calorie: 161 Kcal
- Fat: 14 gm
- Protein: 6 gm
- Carbohydrates: 6 gm
- Fiber: 3.5 gm
- Vitamin -E: 7.37 mg
- Calcium: 76.3 mg
- Magnesium: 76.5 mg
- Potassium: 208 mg
As almonds contain fiber it helps to reduce weight and their vitamin-mineral content increases bowel movement and cognitive functions. It has vitamin E that makes our skin and hair glowing and healthy.
Sabeka Rahman,B.Sc, M.Sc (Food And Nutrition).
Clinical Dietitian and Nutritionist.
Lubana General Hospital & Cardiac Center.
Dhaka, Bangladesh.