Importance of Nuts in our daily life. Nutritive value of nuts, types of nuts , their benefits and effects.

Importance of Nuts in our daily life

Nuts are seeds or fruits consisting of an edible fat-containing kernel and surrounded by a hard or a brittle shell. Not have a rich flavor.

Nutritive value:

1. Nuts and oilseeds are rich in proteins, particularly the amino acid arginine.

2. They contain a high level of fat i.e. they are concentrated sources of energy.

3. They are low in saturated fatty acids and high in MUFA and PUFA.

4. Nuts can be included in a cholesterol-lowering diet since it has a desirable lipid profile.

5. Nuts also contain n-3 fatty acids.

6. They are good sources of several other important nutrients including Selenium, potassium, iron, manganese, copper, magnesium, Phosphorus, and Zinc.

7. They contained some active biomolecules that have cardioprotective effects.

8. They also cause some photoprotein, fiber, micronutrients, plant sterols, etc.

9. Most nuts, especially Almonds are good sources of Vitamin E.

10. Most nuts are good sources of B vitamins like time in 9 riboflavin and Folic acid.

11. Groundnuts are excellent sources of niacin. 

12. They are also very good sources of some antioxidants.

Some phytochemicals that are present in nuts include ellagic acid, flavonoids, phenolic compounds, luteolin, and tocotrienol.

Some common types of nuts and oilseeds are listed below with their contributions, nutritive value, benefits, and effects.

ALMONDS: 

Contributions: 1. Concentrated sources of energy

2. Contains 60% fat  

3. Contains about 20% protein 

4. Carbohydrate content is low 

5. Good source of B vitamins and Vitamin E 

6. Good source of MUFA

Nutritive value:

Energy- 655 Kcal 

Carbohydrate- 10.5 gm 

Protein- 20.8 gm

Fats- 58.9 gm 

Fiber- 1.7 gm 

Calcium- 230 gm 

Minerals- 2.9 gm

 

Benefits of Almonds:

1. Almond contains good fat that is unsaturated fat which helps to reduce the level of LDL which helps to maintain the level of cholesterol.

2. Almond contains no cholesterol.

3. It is rich in vitamin E which is an antioxidant that reduces the oxidation process which causes cholesterol to clog the arteries according to medical news today.

4. It also maintains the level of HDL.

5. It acts as a protective factor for the development of breast cancer which reduces the risk for breast cancer.

6. Almond is good for people having diabetes 2 because it contains low magnesium levels and manages the blood sugar level.

7. It is low in carbohydrates and high in protein and keeps you full does reduces your cravings for food.

8. Almond contains calcium Magnesium Copper vitamin K and Zinc which is good for bone health.

Effects of Almonds:

1. Anybody who has difficulty in swallowing should avoid whole nuts like almonds because it has a risk of choking.

2. Almonds can cause allergy to people having nut allergy if those situations occur they must seek medical help.

3. Almond contains hydrocyanic acid and shows if it is consumed in excess it leads to toxicity in your body and causes problems like breathing problems nervousness choking and even death.

Coconut: 

Contributions: 1. Its water is a refreshing and nourishing drink.

 2. The white flesh is rich in calories.

 3. Protein contribution is poor 

4. White flesh, when dried, is called copra which has a high oil content 

5. Prone to oxidative rancidity 

Nutritive value: 

Energy- 662Kcal 

Carbohydrate- 18.4gm

Protein- 6.8 gm 

Fat- 62.3 gm 

Fiber- 6.6 gm 

Calcium- 400 gm

Benefits:

1. It is rich in nutrients containing high carbohydrate and fat and low protein.

2. It is high in minerals containing manganese which promotes bone health and helps in protein and carbohydrate metabolism it also contains Copper and iron that helps to form red blood cell and Selenium which acts as an antioxidant and protect the skin.

3. It is good for people having hard diseases because it contains HDL good cholesterol.

4. It can be eaten raw so becomes easy to add to the diet.

5. It also contains controls blood sugar level

Affects: As it has high carbohydrate it is rich in calories and contains saturated fat so make sure you do not consume it in excess.

Garden Cress Seeds

 Contribution: 1. Excellent sources of protein iron and B vitamins.

2. It is used as a galactagogue.

Nutritive value:

Energy- 454 kcal

Carbohydrate- 33.0 gm

Protein- 24.3 gm

Fats- 24.5 gm

Fibre-7.6 gm

Calcium- 377 gm

Iron- 100gm

Benefits:

1. It is rich in iron does increase the hemoglobin level and reduces anemia.

2. It helps to shed excess fat from your body due to the presence of flavonoids. It helps to keep you full and prevent overeating.

3. It contains phytochemicals that make your period regular.

4. It can be used to treat Sunburn dry skin, irritated skin, when mixed with honey, and soothe is your skin.

5. It helps to prevent hair loss as it is high in protein and other minerals like magnesium and iron.

6. Reduces your blood sugar level does help to prevent diabetes.

7. It is rich in linolenic acid and Karachi donates fatty acid that helps to Boost Your memory.

8. It contains vitamin A and C which helps to fight against bacteria and virus does Boost Your immunity.

Affects:

1. It has a low potassium level so people with a risk of low-level potassium should remain cautious.

2. As it reduces blood sugar level keep a check on your intake.

Groundnuts

Contributions: 1. Contains proteins like reaching and contracting.

2. They are rich in fats.

3. Exceptionally rich in niacin. 

4. Lacks the amino acid Methionine.

5. Rich in antioxidants flavonol.

6. Chief product is oil. But other products include groundnut flour, groundnut milk protein isolate, peanut butter.

Nutritive value:

Energy- 567 Kcal

Carbohydrate- 26.1 gm

Protein- 25.3 gm

Fat- 40.1 gm

Fiber- 3.1 gm

Calcium- 590 gm

Benefits:

1. It contains folate in a high amount which reduces the risk of neural tube defect in newborn babies up to 60 to 70%.

2. It contains nice in that helps your brain to function properly does Boost Your memory.

3. It reduces the risk of heart disease as it reduces LDL level and inflammation.

4. It reduces the risk of gallstones.

5. It contains proteins and amino acids which promote hair growth.

6. It contains tryptophan that increases serotonin and depression affects when there is an increased amount of serotonin in the blood during depression according to health and lifestyle.

Affects: As it is rich in calories so don't consume it in excess it may contribute to your weight gain.

Cashewnut

Contributions: 1. Highly nutritious and concentrated food.

2. It's oil mostly contains glycerides of oleic acid (73.8 %) and linoleic acid (7.7%).

Nutritive value:

Energy-596 Kcal

Carbohydrate-22.3 gm

Protein-21.2 gm

Fat-46.9 gm

Iron- 5.81 gm

Benefits:

1. They are good for the heart because they have no fat content as 

compared to others not and also cholesterol-free.

2. They contain minerals like magnesium which reduces blood pressure.

3. This helps our body in iron utilization properly and eliminates free radicals, that cause health problems.

4. This content flavonoids bit helps to fight against cancerous cells especially colon cancer.

5. It can filter Sun's UV rays and present muscle degeneration.

6. They are rich in Magnesium which is good for bone health, healthy teeth, and strong gums.

7. If one consumes cashew nut daily it can reduce their risk of developing gallstones up to 25-25%.

8. Though it contains fat it also contains good cholesterol so if 188 in moderation it can also help them in weight loss.

9. It helps in growth, development, and digestion.

10. Cashew nuts can give you a relaxed and pleasant sleep at night during most menopause.

Affects:

1. It can cause allergy to some people if they have a nut allergy

2. As it is high in calories is so it in moderation otherwise it can contribute to weight gain.

I hope this information has helped you and if it does do let me know in the comments section and share it with your friends and to get more such pieces of information follow me.