Nuts are little nutrition powerhouses, which makes them an all-season healthy snack. Banishing them during summer would mean depriving your body of its various health benefits. So, go nuts!

Why nuts?

Research by scientists around the world links regular consumption of small amounts of nuts with decreased risk of heart disease, certain kinds of cancer, gallstones and other health problems. Nuts reduce the risk of type 2 diabetes too. The fibre and magnesium in them help maintain balanced insulin and glucose levels.

Nuts contain healthy polyunsaturated and monosaturated fats, rather than the artery-clogging saturated fat. They are a good source of Omega-3, which has anti-inflammatory and blood thinning properties and is excellent for decreasing cardiovascular risk and even macular (eye) degeneration. They are a rich source of dietary fibre. An ounce of peanuts or mixed nuts provides 2.5g of fibre, which is a good contribution to overall dietary fibre consumption. Nuts are one of the richest sources of Vitamin E, which protects the skin from UV damage, providing daily defence against premature ageing and skin cancer. They are gluten-free and a great vegetarian source of protein, fibre, and healthy fats. Nuts help people to stick to a diet as they are so filling. And they are just plain delicious!

Nuts in a nutshell: A serving of shelled nuts is 1 ounce. One ounce of nuts equals 10 to 48 nuts, depending upon their size. A single serving of nuts provides 150-200 calories.

Will nuts make you fat?

Certainly, nuts are high in calories and can be fattening but they have extraordinary health benefits. The other part of the nut equation is moderation. Do not add nuts to your diet, rather substitute them for unhealthy foods you eat. Subtract a food of comparable calories, preferably one containing saturated fats like cakes, pastries, biscuits, bhujia and chips. Or better still, add the equivalent of calorie-burning exercise. Studies have shown that dieters who ate healthy fats were more likely to maintain their weight loss than dieters who restricted their fat intake.

Walnut

This brain-shaped nut is the flagship product in its category. It is one of the few rich sources of plant-derived Omega-3 fatty acids. It’s a rich source of plant sterols, which can play a significant role in lowering serum cholesterol levels, besides being a good source of fibre and protein. Walnut is rich in folic acid and Vitamin E, and has the highest overall antioxidant activity. The presence of antioxidant ellagic acid in it increases your immunity.

PS: Due to its high oil content, walnut can quickly turn rancid if not stored properly. For long-term storage, it is best to buy unshelled walnuts. Shelled walnuts should be refrigerated in an airtight container, and may be frozen up to a year.

1 OZ =14 halves, 185 calories, 18g fat, 2g fibre

Almond

It’s the best nut source of Vitamin E. One of the components of Vitamin E, alpha- tocopherol, may help prevent cancer. Almond is a powerful plant source of protein, making it a valuable inclusion in a vegetarian diet. Twenty to 25 pieces of almonds contain as much calcium as one-fourth cup of milk, providing a good amount of this bone-building mineral to lactose-intolerant people.

Almond is also an excellent source of biotin, which promotes hair and skin health. Lack of biotin in the diet causes premature greying of hair. So if you find more grey strands in your hair than you would like, add almonds to your diet.

But eat it with the skin intact. The skin of almond contains a number of polyphenols, many of which have significant free-radical scavenging properties, making it a great anti-ageing food.

1 OZ = 23 nuts, 163 calories, 14g fat, 4g fibre

Peanut

Also known as groundnut, peanut is not really a nut. It’s a legume, closely related to beans, and so it provides more protein than any other nut. Peanut is rich in arginine, an essential amino acid. It is a natural vasodilator, which promotes increased blood flow by relaxing the blood vessel walls. It keeps the inside of the blood vessels smooth and hence reduces blood pressure. Peanut is one of the richest sources of resveratrol — a cardio- and cancer-protective antioxidant (the ones present in red wine and grapes). Have peanuts with their skin on as it contains polyphenols, like in almonds. Peanut is inexpensive and easily available, which makes it a great munchie.

1 OZ = 48 nuts, 166 calories, 14g fat, 2.5g fibre

Pistachio

This “happy nut”, so called because of its characteristic half-opened shell, is rich in the main dietary antioxidants — lutein, beta-carotene and gamma-tocopherol — than other nuts. Beta-carotene turns into Vitamin A, which prevents cancer. Gamma-tocopherol has powerful anti-inflammatory properties and helps reduce the bad LDL cholesterol and wards off heart disease. Lutein is found in dark green, leafy vegetables and is important for vision and healthy skin. It contains more potassium than any other nut, a healthy option for hypertensives. Pistachio is loaded with fibre too, making it very filling and a great food to nibble on.

1 OZ = 49 nuts, 158 calories, 13g fat, 3g fibre

Cashew nut

Cashew has a lower fat content than most other nuts and most of it is in the form of oleic acid, the same heart-healthy monounsaturated fat found in olive oil. Cashew is ripe with proanthocyanidins, a class of flavanols that actually starve tumours and stop cancer cells from dividing. Cashew supports healthy levels of good (HDL) cholesterol. It’s also rich in copper and magnesium, which are vital for healthy bones. While healthy in many respects, cashew contains more than 2g of saturated fat, which can increase cholesterol in susceptible individuals. So, it does not figure in the heart-friendly nut list.

1 OZ = 16-18 nuts, 165 calories, 13.5g, fat 0.9g fibre