Nuts have become food for humans from the time immemorial, dating back to prehistoric times. Many primitive people in the world had subsisted primarily on nuts, together with roots and berries.

Nature has provided us with all the basic requirements we need in our life. Green plants provide us with our staple food such as rice, maize, wheat, oats etc. Besides, they also provide us with shelter and clothing. In addition to these, the most alluring products of the green plants are their fruits. Among all other kinds of fruits, nuts possess special significance in our diet. Nuts are one of the most popular and nutritious foods and are actually seeds which after germination grow into trees. Thus, these nuts are high in the elements essential for the growth process. They are tasty, convenient and can be enjoyed in all kinds of diets. Apart from being high in fiber, they also have a number of impressive health and weight benefits.

Nutritional value

Nuts have become food for humans from the time immemorial, dating back to prehistoric times. Many primitive people in the world had subsisted primarily on nuts, together with roots and berries. After centuries, nuts have again come into prominence, as a result of advances in food research.Today, they form an important part of everyday meals in several countries of the world. 

Nuts include a number of fruits containing one or more kernels within a hard shell of woody fiber.  They are of different types such as almond, coconut, cashew-nut, groundnut or peanut, brazilnuts, hazelnuts, macadamia nuts, pecan, pine nuts, walnuts and pistachio. They contain a hard inedible outer shell that usually needs to be cracked open to release the kernel inside. Though peanuts are technically legumes like peas and beans, they are usually referred to as nuts due to their similar nutritional profile and characteristics. All these nuts contain highly concentrated nutritional values and are high in protein, fat and carbohydrate. They are also rich in minerals such as potassium, calcium, phosphorus and sulphur. Besides, some nuts also have vitamins such as A and C.  However, nuts are known to be 'cold' protein and thus require body heat to digest them. Nuts can be eaten in a variety of ways, but it is crucial they should be properly chewed in order to be assimilated in the body. Furthermore, nuts can also be soaked in water before consuming them or else could be grinded into powder and added to the food before eating. 

It is imperative that nuts are eaten in their natural state for the intake of the natural fat that they have. Fat contained in the nuts are especially rich in Linoleic Acid which is least damaging to the heart and arteries. Majority of the nuts secrete half their weight of oil. In fact, the high energy content of the nuts is due to their oil content. Nuts possess 600 calories per 100 gms as compared to 348 for wheat, 346 for lentils and 283 for dates of the equal weight. The oil is generally used for cooking purposes only, but pure nut oil is often used in medicine. Their hard shell such as in walnut provides them an effective barrier against bacteria and furthermore, helps in the preservation of nutrient values intact for a prolonged period. 

When nuts are roasted or baked, the delicate vitamins that they contain are destroyed. If the nuts are fried in trans-fat oils (reheated oils), they will become rancid and harmful and may even be carcinogenic. Nut butters are also more easily digested provided they are not heated and salted. Their vitamin B, minerals and proteins also act on the digestive tract and improve the appetite. However, the most easily digested form of nut is its milk drinks which are rich in nutrients and non-acid forming. About 100 gms of nuts can be put in about 150 gms of water and blended for two to three minutes in a blender, which can then be flavored with honey or fruit concentrate. This mixture resembles dairy milk in composition and appearance and even babies can be fed with it. Almond milk especially makes a very good alkaline drink, high in protein and easy to assimilate.

Medicinal value

Almonds: It is known as the king of nuts and is abundantly rich in almost all the elements needed by the body. It preserves the vitality of the brain and strengthens the muscles. Almond milk is valuable in the treatment of ailments like rickets, nephritis, typhoid fever, intestinal putrefaction, hyperacidity, kidney disease and diabetes. 

Coconuts:  This is the most valuable food before it matures. Its jelly-like tender kernel contains various enzymes as well as hormones and is easily digested. Furthermore, it is also effective in the treatment of colitis, gastric ulcers, hepatitis, dysentery,piles and diabetes, as it does not contain fat and starch. Pimples can be cured and premature wrinkling prevented by massaging fresh kernels over the face daily. The water of the tender green coconut, generally known as mineral water, is a refreshing drink. It acts as a natural diuretic in heart, liver and kidney disorders such as scanty and suppressed urination, dropsy and high acidity of urine. It can also be drunk to control vomiting, cholera, diarrhea, dysentery, hyperacidity, acute gastritis and peptic ulcer.

Cashew nuts: Rich in vitamins of the B group, especially thiamine, it is useful for the stimulation of appetite and the nervous system. It may be consumed in case of loss of appetite, general depression, nervous weakness and scurvy. Since it has a high amount of iron, it is also useful in controlling anemia. It contains mono-saturated fatty acid which helps in proper functioning of the heart. Our eyes also get benefitted by its consumption. It also has high concentration of sodium;  hence the patients of hypertension are advised not to eat more of this nut.  In addition to vitamin B, it also has other vitamins such as A and C as well as minerals like iron and zinc.

Groundnut: It serves as a casual snack in every household and people love to eat it. It is of considerable medicinal value, containing a good deal of oil which is very easily digested and hence is recommended for consumption. Groundnut oil is an excellent aperient and emollient. Several researches have indicated that it can be used to treat hemophilia, hemorrhage from the nose and in cases of extra-menstrual loss of blood in women.

Pistachio: Since it has a rich storage of iron, it is highly beneficial in building blood and its high thiamine content cures nervous disorders. Eating pistachio with milk and honey is a nerve tonic, which helps to increase memory, tones up the heart muscles and builds immunity to fight against infections.

Walnuts: The ripe kernel of walnut is an aphrodisiac. It is also beneficial in the treatment of gout and rheumatism, but it has to be properly chewed before eating. It has taenicide as well as laxative properties. Walnuts are also nicknamed as 'brain food', since they help in good circulation of blood in the brain. They contain vitamins A, B6, B12, C, D and E as well. They are also rich in minerals such as calcium, magnesium, iron, phosphorus, zinc, copper etc. Furthermore, they are also a good source of antioxidants. In addition, they help in obese people, too as their consumption lowers hunger.

 
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