For a long time now, nutritionists recommend snacking on Nuts, eating a handful, everday for good cholestrol. And eating a few almonds-walnuts before workout. 

While nuts are high in fat and calories. Research shows that people who eat nuts tend to be leaner and have a lower risk of many diseases; compared to people who don’t eat nuts. Besides, nuts are also a great source of fiber and protien!

Top 6 nuts in daily diet

1. ALMONDS

The all rounder nut! They are high in monounsaturated fats, which have been associated with reduced risk of heart disease. Almonds contain the most fibre – about three grams per ounce – compared to other nuts, and are richest in vitamin E, a powerful anti-oxidant.

They’re also a great way to go about to shed those extra kilos. According to a study, those who included almonds in their weight loss plan lost more weight than those who avoided it. Other researches show that almonds are especially Healthy for people worried about their blood sugar. More than that, they are good for the gut and said to boost the body’s immune system.

But what should be their serving size?  You should have 8 to 10 soaked almonds a day.

2. WALNUTS

The brain like nut that is favourite with brownie eaters. Walnuts are loaded with antioxidants, which help protect your body from cellular damage, heart disease, cancer, and premature aging. They are also rich in omega-3 fatty acids, which is extremely good for your body. A healthy serving size is about 1 to 2 walnuts, per day.

3. PISTACHIOS

Pistachios are said to be the slimmest of all nuts with less than four calories per nut.  They contain l-arginine, which makes the lining of your arteries more flexible. Thereby reducing the chances of developing blood clots that could cause heart attacks, and vitamin E.  Which is essential for the body. Around 5 to 7 of them a day are considered healthy.

4. CASHEW NUTS

Here’s a surprising fact: not only do cashew nuts have a creamy texture but also have a lower fat content than most other nuts. Cashews are also a good source of iron, magnesium and zinc. Iron helps deliver oxygen to all of your cells, which can prevent anaemia, and zinc is critical to immune health and healthy vision. Magnesium on the other hand helps improve memory and protects against age-related memory loss. Around 4-5 cahews a day is good!

5. PEANUTS

Peanuts are rich in monounsaturated fats. Studies of diets with a special emphasis on peanuts have shown that this little legume is a big ally for a healthy heart.  Apart from this, they are also a rich source of Vitamin E, Folate and Manganese. Filled with almost 22% of anti-oxidants, they can boost your immune system and keep you away from cardiovascular diseases. But, one needs to ensure to consume the right quantity. The healthy serving size for them is about 8 to 10.

Sprinkle them into your dessert, add them to your salad or just snack on them! But, just eat a few everyday!

Iti jain

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