Go Nuts For Nutrition

Packed with good fats and minerals, nuts make for a healthy and tasty snack

Poonam Boro Updated: May 10, 2020 11:56:55 IST
Go Nuts For Nutrition Photo: Shutterstock

If you are looking for a healthy snack option in your diet, go nutty. Packed with nutrients, snacking on nuts daily can reduce the risk of diabetes and heart disease and lower cholesterol.

The only word of caution—you should limit portions to check excess calorie intake.


Your mother told you walnuts are good for the brain? Don’t laugh it off. There is increasing evidence that suggests walnuts do play a role in maintaining your brain health.

A handful of walnuts, say some scientists, contain twice as many antioxidants as a handful of any other commonly eaten nut. Walnuts are also rich in polyunsaturated fatty acids, and essential fatty acids Omega-3, which are healthier than saturated fats.

Add them to your salad or just have them as a snack, walnuts are a superfood you can’t ignore in your diet.


These tear-shaped edible nuts are rich in protein and fibre, besides nutrients like magnesium, vitamin E, zinc and calcium.

Almonds are good for the heart too—the nutrients present in them help reduce bad cholesterol, thereby reducing the risk of heart disease.

An ounce of almonds contains more fibre than a cup of strawberries. So, start eating them today (if you haven’t already).


Loved for their buttery taste, cashews are rich in nutrients too. These flavourful nuts contain protein as well as minerals like iron and zinc.

They are also rich in magnesium, which is believed to delay age-related memory loss. You can ditch your potato chips for roasted cashews.


Chestnuts have a high water content, which gives them their soft texture. They are a good source of vitamins B and C and fibre. Chestnuts must be cooked before you eat them—remove the skin by either boiling or roasting them.

Brazil nuts

Brazil nuts, edible seeds from the Brazil nut tree, are rich in selenium, a mineral essential for proper thyroid and immune function. These nuts are also a good source of magnesium, zinc, calcium and vitamin B. Just a few Brazil nuts can give you all the selenium you need in a day.

Do You Like This Story?
Other Stories