Tezzbuzz Desk- Nuts and dry fruits are considered beneficial for health, but the amount of nutrients in each nut is different. If you want to increase protein, calcium, iron, potassium, omega-3 or selenium, then know which nuts can be better to include in your diet.
Protein, healthy fat, fiber, vitamins and many essential minerals are found in nuts. This is the reason why they are considered part of a balanced diet. However, often people do not understand which nuts to eat can be more beneficial when a particular nutrient is required. According to dietitian Sonia Narang, different nuts are good sources of different nutrients. In such a situation, it can be useful to choose the right option according to your need.
If you want to increase protein in your diet then peanuts can be a good option. It also contains healthy fat along with plant-based protein. This is the reason why many people use peanut butter as breakfast or snack.
Talking about calcium, almonds are included among the good sources. Calcium is an essential nutrient for bones and teeth. People often soak almonds overnight and eat them in the morning, although it is not necessary to eat them after soaking them. The most important thing is to keep its quantity balanced.
Cashews can also be included in the diet to fulfill the iron requirement. Iron plays an important role in making hemoglobin in the body and transporting oxygen to different parts of the body. However, if a person is diagnosed with iron deficiency, it is important to consult a doctor or dietician instead of relying solely on nuts.
Pistachios are a source of many essential nutrients including potassium. Potassium plays a role in nerve signals, muscle function and maintaining normal blood pressure in the body.
Walnuts are considered a good source of plant-based omega-3 fatty acids. Omega-3 is an essential fat that plays a role in many physiological processes, including the heart and brain. If you want to include plant-based omega-3 in your diet, walnuts can be a good option.
When it comes to selenium, Brazil nuts are counted among the most important sources. Selenium plays an important role in the body's antioxidant system and thyroid hormone metabolism. However, the selenium content in Brazil nuts can be quite high, so it is not considered right to eat them in large quantities.
Nuts are rich in nutrients, but they also contain a lot of calories and fat. Therefore, instead of eating them in excess, it is better to make them a part of the diet in a balanced quantity. Also, one should not try to fulfill any nutrient deficiency through nuts alone. It is important to include fruits, vegetables, whole grains, pulses and other nutritious foods in the diet.
If a person is deficient in iron, calcium or any other nutrient, it is better to consult a doctor or a qualified dietician before making major changes in the diet.
