7 Healthy Nuts for Optimal Wellness: The Right Way to Enjoy Them

Incorporating a handful of nuts, approximately 30 grams or 1/3 of a cup, into a balanced diet can bolster your immunity. Almonds, walnuts, cashews, groundnuts, pistachios, Brazil nuts, and hazelnuts are among the healthy nuts that should be added to your daily diet.

To reap the maximum benefits from nuts, it is crucial to consume them in the right amounts, at the right time, and in the right manner. Ideally, nuts should be eaten in the morning, and they can also make for a satisfying evening snack. However, it's essential not to overindulge, as excessive consumption can lead to indigestion, bloating, and the negative effects of excess fats. Soaking many types of nuts overnight is recommended to eliminate phytates and tannins, which inhibit nutrient absorption and disrupt the digestive process. If soaking is not possible, dry roasting the nuts can enhance their digestibility. Deep-frying nuts is not recommended. I will customize your meal plan based on your goals 28 days clean keto diet

"Nuts are not only calorie-dense foods but also an excellent source of good fats, protein, fiber, and antioxidants. We don't need to consume large quantities to benefit from their power. Just a small handful a day will provide a healthy dose of omega-3s, melatonin, copper, manganese, and the hard-to-find gamma-tocopherol form of vitamin E, which helps protect our heart.

1. ALMONDS:

Almonds, also known as badam, are renowned for lowering LDL (bad cholesterol) and improving HDL (good cholesterol). They are rich in antioxidants, possess anti-inflammatory properties, and provide good fats, proteins, and Vitamin E. Almonds safeguard the body against cancer-causing free radicals, slow down the aging process, and reduce the risk of heart disease. I will customize your meal plan based on your goals 28 days clean keto diet

How to consume them:

- Almonds can be eaten in their raw form. Soak about 5-6 almonds overnight in water, peel them, and have them in the morning.

- Edible almond oil is not suitable for cooking, but it can be drizzled on salads or used in vegetable dips.

- Dry-roasted powdered almond powder can be added to smoothies, porridges, and salad bowls.

- Almond milk serves as a vegan replacement for cow milk and is ideal for people with lactose intolerance.

2. WALNUTS:

Walnuts, high in Omega 3, support brain health and can slow the onset of Alzheimer's and Parkinson's disease. They are also effective in reducing LDL and the risk of heart disease. Soaking 2 whole walnuts overnight in water aids in digestion. I will customize your meal plan based on your goals 28 days clean keto diet

How to consume them:

- Add chopped walnuts to vegetable salads or fruit bowls.

- Include overnight soaked walnuts in your daily nut portion.

- Mix walnuts into fruit smoothies to enhance nutrient density.

- Dry roast, grind, and store them in airtight containers. A spoonful of this can be added to porridges, parathas, rotis, and sandwiches.

3. CASHEWS:

Cashews were previously perceived as high-calorie and fatty nuts, but research now shows that the Stearic acid present in cashews helps reduce LDL levels. Cashews are rich in protein, good fats, and minerals like manganese, zinc, and magnesium, which aid in reducing the risk of ischemic heart disease. Be mindful of portion sizes when consuming cashews; about 5-6 raw or simply roasted cashews can be eaten daily. I will customize your meal plan based on your goals 28 days clean keto diet

How to consume them:

- Raw/plain unsalted cashews make for a healthy snack.

- Chopped cashews can be sprinkled on salads, fruit bowls, smoothies, and oatmeal to add a crunchy texture.

- Cashews can be made into puree and used as a spread on bread for sandwiches.

- Cashew milk is a good alternative to cow's milk and can be used in milkshakes and smoothies.

4. PISTACHIOS:

Eating about 5-6 unsalted pistachios daily can improve heart health, haemoglobin levels, boost the immune system, and regulate blood sugar levels. I will customize your meal plan based on your goals 28 days clean keto diet

How to consume them:

- The best way to enjoy pistachios is to have them unsalted as a snack.

- Plain roasted or chopped pistachios can be added to salads or pureed and used in salad dressings.

- Grounded pistachios can be used in dips and sauces.

- Adding unsalted pistachios to smoothies and milkshakes boosts their nutritional value.

5. PEANUTS/GROUNDNUTS:

Groundnuts can boost energy levels and contain monounsaturated and polyunsaturated fats. The presence of Omega 3 fatty acids lowers the risk of heart diseases and combats conditions like degenerative nerve disease, Alzheimer's disease, viral, and fungal infections due to the antioxidant called Resveratrol. Avoid using groundnut oil for cooking at high temperatures. I will customize your meal plan based on your goals 28 days clean keto diet

How to consume them:

- Peanuts can be made into oil and used in cooking.

- Plain roasted unsalted and boiled groundnuts make for a healthy snack. Eating raw peanuts with the skin helps retain antioxidants.

- Roasted nuts can be pureed to make peanut butter, a healthy bread spread for sandwiches.

- Peanuts are also used to make chutneys along with various breakfast preparations in India.

- Ground peanuts can be turned into a fine powder and added to batters for roti and parathas or used in smoothies.

6. HAZELNUTS:

Hazelnuts are a rich source of omega 6 and omega 9 fatty acids, copper, zinc, magnesium, iron, and are energy-dense in nature. They also help lower blood sugar levels. However, hazelnut skin can be bitter in taste despite being high in antioxidants.

How to consume them:

- Unroasted hazelnuts with skin can be eaten as a snack.

- Roasted and peeled nuts can be ground into paste and used as a bread spread. I will customize your meal plan based on your goals 28 days clean keto diet

- Hazelnut ground powder can be added to homemade cookies and cakes to enhance texture and taste.

- Roasted and chopped hazelnuts can be added to homemade fruit puddings.

7. PECAN NUTS:

Pecan nuts are a good source of antioxidants, various vitamins, anti-inflammatory properties, and Omega 3 fats. Eating 15-20 pecans can be beneficial for your health.

How to consume them:

- Pecans can be eaten raw as a snack.

- Chopped pecans can be added to salads, oatmeal, and yogurt to increase protein and healthy fats.

- They can be used as toppings on salads, smoothies, and pasta.

People with nut allergies, stomach-related problems, or kidney issues should consult a qualified nutritionist before incorporating nuts into their diet. I will customize your meal plan based on your goals 28 days clean keto diet

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