| A daily dose of a handful of nuts brings about | | | | the major B vitamins - B1/Thiamine, B2/Riboflavin, and |
| immense health benefits. Eating 25-50 grams nuts a | | | | B3/Niacin. |
| day may reduce the risk or diabetes and heart | | | | Coconuts, on the other hand are not considered nuts |
| disease. Besides, studies have shown that those who | | | | according to the International Nut Council. They do not |
| included nuts as part of their diets were slimmer than | | | | have equal amounts of fats and on the nutritional |
| those who did not. Thus it is a common myth that | | | | scale, coconuts differ greatly from those of 'real' nuts. |
| consuming nuts will cause weight gain. The key is to | | | | Coconut milk is extremely high in fat and you should |
| eat them in moderation. | | | | limit your intake of these products. In fact, one cup of |
| What is a nut exactly? According to Macquarie | | | | fresh coconut milk contains 50 grams of saturated fat |
| Dictionary, 'nut' is a type of dry fruit that consists of a | | | | from the coconut oil. This amount is more than twice |
| nutritive kernel or meat confined in a leathery or | | | | the amount of saturated fat you should have in your |
| woody shell. Botanically, 'nut' defines a hard, indehiscent, | | | | diet. Since saturated fat is the major cause of |
| one-seeded fruit, as the chestnut or the acorn. | | | | cholesterol, it would be good not to consume them too |
| Peanuts belong to same botany family as beans and | | | | often. |
| peas, thus they are known as 'legumes'. Similarly to | | | | People who have allergy towards nuts should not be |
| 'real' nuts, they have comparable nutritional levels and | | | | careful not to take those nuts as it is dangerous to |
| promote our health. Therefore, discussion about nuts | | | | their health. When eating out, ensure that the food you |
| may apply to peanuts as well. | | | | eat do not contain even traces of nuts hidden in them. |
| Nuts possess a large amount of fat and protein. | | | | Nuts are available without salt 'in the shell'. It is advisable |
| Chestnuts are exceptional, which contains mostly | | | | to purchase nuts in their shell as unshelled nuts have a |
| carbohydrate and little amounts of fat or protein. Thus, | | | | longer shelf life than that of shelled nuts. Properly dried |
| we can say that, along with fish, meat, eggs, poultry | | | | unshelled nuts can keep for several weeks at room |
| and legumes, nuts may be categorized under the food | | | | temperature. Keep them in airtight containers in a cool |
| group of 'protein'. | | | | and dry location to ensure good quality. |
| Although nuts contain more amounts of fats, these | | | | However, since rancidity in nuts is common leading to |
| fats are 'polyunsaturated' or 'monounsaturated'. | | | | off-flavors; one method to overcome this problem is to |
| Omega-3 fatty acids found in nuts, for instance have | | | | buy nuts in large quantity, then place them in smaller |
| been shown to provide cardiovascular protection and | | | | bags and put them in the refrigerator and store them |
| lower 'bad' cholesterol. | | | | for future use. |
| In addition, almost all nuts are very good sources of | | | | |