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Nuts are an important part of nutrition and can be found in abundance throughout India. Nuts are classified as a superfood because of their high vitamin content and nutritional powerhouse status. In India, nuts come in a broad range, from conventional staples like peanuts, almonds, and cashew nuts to more unusual wild fruits like cobnuts and ratans. These delicacies, also known as mukhwas or dry fruits in India, provide a variety of health benefits.
These are abundantly accessible, and food outlets in Indian cuisine use them extensively for garnishing. Almonds (Badam) and cashews (Kaju) are two common forms of nuts in the Indian subcontinent. Almonds (Badam) include vitamins and minerals, including protein-rich components like zinc, selenium, and phosphorus. Almond nuts are also high in magnesium and Vitamin E, as well as dietary fibre and heart-healthy monounsaturated fats.
Cashews (Kaju) are packed with incredible health advantages. They are not only a nutritional powerhouse with copper, magnesium, iron, and vitamin K, but they also contain bone-building calcium and many other nutrients.
Nuts like almonds or walnuts, according to health experts, can assist improve overall nutrition, lower cholesterol levels, and even aid with weight loss attempts when combined with regular exercise. National Institutes of Health (NIH) and the US Department of Agriculture (USDA) also agree with these facts. Know more!
5 Benefits Of Indian Nuts
1. Heart Health
Eating Indian nuts has been demonstrated to boost cardiac health by lowering bad cholesterol levels and increasing overall circulation in the heart. These nuts include significant levels of monounsaturated fat, fibre, omega-3 fatty acids, magnesium, and vitamin E, all of which contribute to improved heart health. The study from NIH also shows evidence of the same.
2. Brain Health
The studies also show rich omega-3 fatty acid content, Indian nuts can help improve cognitive function. This vitamin is renowned for promoting blood vessel health, preventing strokes and other neurological disorders, and boosting memory performance. It can also reduce inflammation in brain cells, preventing infections and illnesses that could otherwise contribute to dementia or Alzheimer's disease later in life.
3. Diabetic Management
The NIH also shows, nuts provide essential nutrients without any added sugar, body-harming carbs, or saturated fats, diabetic patients benefit greatly from including a lot of Indian Nuts in their diets because these nutritionally dense crunchy treats still make you full without posing any risks. They have a low Glycemic Index, so they won't raise your blood sugar like most sweet snacks, too.
4. Boosted Immunity
The presence of copper, among other minerals, makes these small powerhouse nibbles terrific immunity boosters. As well, copper helps white blood cells attack invading germs, making us more resistant to sickness. The study from NIH, “Functional constituents of plant-based foods boost immunity against acute and chronic disorders” also shows high traces of evidence of immunity boosts when including nuts in diets.
5. Bone Health
Studies have shown that incorporating nuts into the diet can help maintain bone health and reduce the risk of osteoporosis. It is a condition characterised by weakened bones and increased fracture risk. The synergistic action of these minerals in cashew nuts provides comprehensive support for skeletal health, promoting optimal bone density and strength.
Including Indian nuts in your weekly diet can significantly improve your health. Indian nuts, including jaiphal, kaju, and badam, are high in minerals, vitamins, proteins, and dietary fibre. They have a modest calorie count yet are highly nutritious. Eating tiny amounts of these nuts every week can provide a variety of health benefits.
