Nuts are high in fats; therefore most of us avoid them. But we have some wrong notions about nuts; this is true that they are relatively high in fat, but false, because they are not necessarily harmful to health. Most of the fat content in nuts is unsaturated, which decreases the bad cholesterol. These nuts provide the rich flavors to the cuisine, and also they are healthy additions to our diet.

Nutty facts: Nuts include almonds, cashew nuts, hazelnuts, pine nuts, pecans, macadamias, pistachios, walnuts and groundnuts.
• All of them grow in shells, but both shelled and unshelled versions are available in the market.
• Keep in mind, that nut, like all foods high in fat, are also high in calories.
•  Be careful when you buy nuts that are roasted and salted, because they cease to be healthy.
• Research has proven that nuts help people consume fewer calories throughout the day by reducing snack cravings,
• Nuts have also been found to benefit our moods and hence are listed as food supporters.

Nutritional composition: Different types of nuts contain slightly different nutrients but, in general, the nutritional content of nuts includes low levels of saturated fats, high levels of polyunsaturated fats, zero cholesterol, dietary fiber, plant protein, vitamin E and minerals such as zinc, iron calcium, copper and potassium etc.

A few exceptions: While almonds, walnuts, pecans, macadamias, cashews, chest nuts, hazelnuts, peanuts and pistachios contain mainly monounsaturated fats, coconut and palm nuts contain high levels of saturated fats. Saturated fats are associated with an increased risk of coronary heart disease. However research studies have suggested that saturated fats from plant foods and oils, when consumed in traditional dishes with other plant foods and fish, may not be as likely to cause heart problems.

Are you allergic to nuts? Peanuts, and to a lesser extent almonds and hazelnuts, can cause acute, sometimes life threatening allergies in young children. Young children with a predisposition to allergies should avoid peanuts and other types of nuts, as, once developed; this allergy can persist into adulthood.

In a nutshell: These nutritional superstars can help you live longer, shed those extra pounds, and provide you with all lose nutrients for good health. Furthermore, you don’t need too many of these. What’s mere handful a day? And need we say you needn’t worry about cooking them right? Simply gobble them raw.