GO NUTS FOR HEALTH
With everyone opting to go healthy this festive season, experts tell how nuts and seeds can help you get good skin, fit body, and alert mind
For years, one common gifting option that finds its way into most homes during festivals is nuts. Over the years now, seeds have joined the list, and we have had several mixtures that see a good mix of nuts and seeds. Experts share that nuts and seeds not only look good but also taste great, with additional health benefits.
Dr Siddhant Bhargava, fitness and nutritional scientist, says, “Regular consumption of nuts is connected to lower levels of bad cholesterol and total cholesterol in the blood. It does not lead to weight gain. Seeds are great sources of fibre. They contain healthy monounsaturated fats, polyunsaturated fats and many vital minerals, vitamins, and antioxidants. When seeds are consumed as part of a healthy diet, they can help reduce blood sugar, cholesterol and blood pressure.”
Healthy nuts that can be added to your diet include walnuts, almonds, cashew nuts, peanuts, hazelnuts and pistachios.
Each nut is filled with nutrients and is packed with benefits that add value to your health.
Healthy seeds to add to your diet include chia seeds, flax seeds, sunflower seeds, watermelon seeds, sesame seeds, pumpkin seeds and hemp seeds which are a great source of vegetarian protein.
Roshan Kore, senior dietician, lists that nuts are loaded with antioxidants including polyphenols, which can combat oxidative stress by neutralising free radicals to reduce cell damage and disease risk.
He says, “Nuts and seeds may aid in weight loss. They are beneficial for diabetes and metabolic syndrome as they help improve blood sugar and blood pressure.”
HEALTHY DISHES
Nmami Agarwal, dietician, says, “The crunchy nuts have various benefits on human health. From satiating the hunger pangs to providing essential vitamins and minerals, these nuts are like magic. When consumed in the right amount, nuts will give you healthy hair and make your skin smooth and give you a natural glow as well.”
Here are some simple ways in which you can include nuts in your regular diet:
■ Nutty smoothie: Add your favourite fruits or vegetables — such as spinach, kale, green apple, kiwi, or strawberries — in a blender, throw in a handful of nuts and give it a nice blend.
■ Oatmeal: Paired with your nuts and seeds, this is one of the simplest dishes you can make. It is rich in antioxidants and boosts the heart’s health.
■ Nutty bars: This versatile snack, that can be enjoyed at any time of the day, is available in the market in various flavours. These bars have various nut-worthy benefits and are highly nutritious and tasty. You can easily make it at home and enjoy the goodness of natural healthy bars.
■ Trail mix: Just throw in your favourite nuts and seeds in a deep, hot pan and dry roast for a while, until the aroma arrives.