Let’s begin today’s show with a small IQ question – Can you say exactly when humans first came to know about nuts and their usage? To speak the truth, even I don’t know! However, History reveals probably around 180,000 years ago, during the Pleistocene period not only the then humans, but also animals knew about the different types of nuts like cashew nuts (kaju), apricots (khubani), dates (khajoor), walnuts (akhrot), peanuts (moongphali), etc. This very fact interested me to dig deep into the subject matter and research more. So, today I have planned to reveal much more information about nuts including their advantages, usage, health benefits and precautions.
Relation between travelling (journey) and nuts
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| Peanuts |
Nuts have good bonding with travelling or journey. During long distance travel in trains people like to have peanuts or salted nuts as it is lighter to consume and a good amount of time passes away with it at ease while they are involved in the process of peeling and consuming those. Apart from being a lighter diet and time pass there are certain other noteworthy advantages with it as well which are as given below:
- Easy to carry
- One doesn’t need utensil to have it
- Doesn’t get contaminated easily
- Works as energy boosters and
- Could be consumed anytime anywhere.
Regular usage of nuts
Nuts are consumed in two ways, salted or unsalted. Besides, these are consumed raw, roasted or by cooking as well. These are used as ingredients in desserts, ice-creams and in other confectionery food items like cakes, biscuits and sweetmeats. Furthermore, these are used in the preparation of coconut butter and groundnut oils as well.
Composition of nuts
The constitutions of different types of nuts act as anti-oxidants to protect and prevent humans from various types of diseases and germs. Some of the important anti-oxidants present in different types of nuts are flavonoids, carotenoids, lutein, cryptoz sulphate , etc.
- Nuts are the good source of Vitamin B1, B2, B3, B5, B6, B9, folic acid, etc.
- Nuts have important antioxidant vitamins like Vitamin E.
- Contain important minerals like potassium, phosphorus, calcium magnesium, manganese, silinium, iron, zinc, florid, copper, etc.
- These have fibers that increase immunity.
- These have oils and proteins like amino acid.
Top health benefits
The following are the important health benefits of nuts:
1. Controls high blood pressure: Adding adequate amount of almond or walnut in a diet for at least three days in a week controls high blood pressure. Besides, consuming unsalted cashew nuts and Chinese almonds also serve the purpose equally well.
2. Controls diabetes: Since nuts are low glycemic fiber rich dry food, these help in controlling the amount of excess glucose in the blood.
3. Prevents cancer: Nuts contain certain acids antioxidants that help in preventing cancer especially stomach cancer.
4. Prevents gall bladder stone: It is believed that consumption of one ounce of nuts in a week prevent the chances of getting affected by gall bladder stone problems by twenty-five percent. However, those already going through a gall bladder history should avoid consuming these.
5. Help in weight management: There is a notion or belief that ‘consumption of nuts result in obese conditions.’ However, the Brigham and Women’s Hospital and the Harvard School of Public Health proved the belief to be a myth only. The experts opine that those taking Mediterranean diet may add nuts like peanuts, almond, walnut, etc., in their cooking recipes. In fact, this would be more effective in reducing weight in comparison with the traditional method of weight loss regimes.
6. Dental health: Presence of flavoride, calcium and phosphorous strengthen the bones and teeth. Besides, these reduce the problems related with dental caries as well.
7. Prevents anaemia: Presence of minerals like iron and copper help in the manufacture of new red blood cells in the blood. This protects from diseases like anaemia.
8. Infertility: Presence of Vitamin E and folic acid enhances fertility. For instance, the presence of zinc in almonds increases reproductive functions.
9. Acts as immunity boosters: Antioxidant minerals like copper, silinium, zinc, etc., boost up the immunity system.
10. Prevents ageing: Consumption / application of nuts in adequate quantities maintain the glow / texture of skins and hairs.
Precautions
Certain precautions should be taken into consideration, which are as given below:
- Peanuts should be avoided in case of allergy
- While purchasing sealed packets labels should be properly checked
- In restaurants, check the menu if the food items contain nuts as ingredients
- Nuts should be avoided in case of kidney stone history
- Ideally, one should not consume more than 20 to 25 grams of nuts on any given day.