For weight loss, it is important to prioritize the three big meals of the day. Each meal should consist of healthy and nutritious food that can keep up the internal procedure of the body so that you can shed kilos faster. But overlooking snack time in the entire procedure can make it arduous for you to access your aim. Snacking is a crucial part of a weight loss diet plan. Two well-planned snacks between the three big meals of the day can stop you from overeating and indulging in unhealthy foods. There are many healthy weight loss snacks options to choose from, but the one that tops the chart is makhana (foxnut) and peanut.
Health Benefits of Peanut and Foxnut
Both fox nuts and peanuts are pondered weight loss of friendly foods. They are low in nutrient-dense, calories, and full of fiber that can stop you from munching on unhealthy food. A handful of fried makhana and peanuts after breakfast can curb your hunger till the next meal.
Nutrient Content of Foxnut
Makhana is low in high in potassium, sodium, magnesium, iron, and calcium. Besides, it is an excellent root of protein, which is a crucial macronutrient required for weight loss and gaining muscle mass. The antioxidant and anti-inflammatory properties can help detract chronic inflammation and oxidative stress in the body. 32 grams of makhanas have only 106 calories, which makes it a preferred snack for weight loss. They are not only good for weight watchers but also for people dealing with heart issues, diabetes, insomnia, and infertility issues.
Nutrient Content of Peanut
Nuts have always been pondered well for weight loss. Whether it is peanuts, almonds, or walnuts, all of them are healthy and are pondered as a healthy snacking option when trying to lose weight. Rich in healthy fats, a peanut is cheaper, fiber, and proteins, which takes longer to digest and keep your blood sugar level stable. Various studies suggest that snacking on peanuts in moderation is a well way to control hunger without weight gain. It can encourage your metabolic rate and assist in weight loss. It can also stop constipation and detract from the risk of developing chronic heart disease.
How to Have Them
You can have fox nuts and peanuts together between your breakfast and lunch or lunch or dinner time. Put a teaspoon of ghee in a pan and in it add a handful for some makhanas and peanuts. Fry them for about 5 -10 minutes and then turn off the stove. Dredge some salt and a pinch of black pepper and enjoy the delicious snack with a cup of warm green tea or coffee. Do not have more than 1 bowl of makhana and peanut at a time when trying to shed kilos.
Cashew nut is a dry fruit that is also known as Kaju. Cashews are highly nutritious as it involves vitamin E, vitamin K, Vitamin B6, zinc, magnesium, and phosphorous. These vitamins and minerals are good for the overall health of a person. This dry fruit is known for its health properties as it helps control blood cholesterol levels and makes the heart-healthy. Cashew nuts have many health benefits and can be consumed regularly as it is good for bones. Since these nuts have healthy fats, they can be eaten for weight management as cashews give a feeling of feeling full and avoids the person to overeat. There is cashew nut oil available in the market, and it is good for the treatment of wounds and makes the skin healthy.
Vitamins and minerals in cashew nut:
Cashew nuts are extremely nutritious and have many essential vitamins and minerals. Some of these essential vitamins and minerals are:
● Vitamin K
● Vitamin B6
● Vitamin E
Historical uses of cashew nut:
Cashew nuts are used in ayurvedic medicines as these nuts are highly nutritious and have many health benefits. For years, people have consumed cashew nut for treating problems like:
● Heart problems- cashew nuts are known for lowering blood cholesterol levels and improving health.
● Bone problems- Cashew nuts are good for bone health and help in strengthening them over time.
● Weight management- These nuts are a good option for weight management as it involves healthy fats which keeps you from overeating throughout the day.
● Skin problems- Cashew nut oil is good for skin health and is also useful for treating wounds.
Overall, cashews are used regularly to keep the body healthy and active because of their essential vitamins and minerals.
Treating problems using cashew nut:
Cashew nut is a dry fruit that is highly valued for its nutritious properties and is also used in ayurvedic medicines. Cashews are known for their health benefits. Check out all the benefits of Cashew nuts in the treatment of health problems:
1. Helps in the treatment of the metabolic syndrome
Cashew nuts help in the treatment of the metabolic syndrome. Let us look at the scientific view and the ayurvedic view in the treatment of metabolic syndrome using cashew nuts.
According to scientific studies, cashew nuts have antioxidant properties that reduce complications and manage the metabolic syndrome.
According to ayurvedic studies, cashew nuts have Ushna property, which is the hot property of cashew nuts; it removes toxic remains from the body due to improper digestion. This way, cashew nuts help in the management of metabolic syndrome. Some symptoms of this problem are diabetes and obesity. These symptoms can be reduced with the help of cashew nuts.
Ayurvedic tip for the treatment of metabolic syndrome using cashew nut:
You can follow the tips mentioned below for the treatment of metabolic syndrome using cashew nut:
You could take about four or five cashew nuts.
Consume these cashew nuts with warm milk two times a day to reduce the symptoms of metabolic syndrome.
For better results, it would help if you consume milk and cashews regularly.
2. Helps in the treatment of skin problems
Cashew nut is beneficial for treating all skin problems like ulcers, wounds, and skin texture. Cashew nut oil is used for the treatment of all skin problems. When the oil is applied to ulcers or wounds, it helps in faster healing and makes the skin texture soft.
Ayurvedic tip for the treatment of skin problems using cashew nut oil:
Cashew nut oil has a hot property called ushna, which may lead to acne if applied directly to the skin. Therefore, it is advised to always mix the cashew nut oil with coconut oil, olive oil, or rose water. You could follow the steps mentioned below for the treatment of skin problems:
You can take about half or one full teaspoon of cashew nut powder, or you can also buy readymade cashew nut oil from a local medical store.
Mix the powder or oil with rose water, coconut oil, or olive oil per your preference and make a thick paste.
You could then apply this paste to all of your skin problems for faster healing.
3. Helps in the treatment of corns
Cashew nuts have Vata and Kapha balancing property that is beneficial for treating corns that occur on the sole's surface due to vitiation Vata and Kapha dosha. Cashew nut oil is used for treating corn by applying it over the corn and regularly massaging for better results.
Ayurvedic tip for the treatment of corn using cashew nut oil:
Cashew nut oil has Vata and Kapha balancing properties that help in the treatment of corn. Follow the tips mentioned below for treating corns:
You could take about 3-5 drops of cashew nut oil in a bowl.
In the bowl, add one tablespoon of coconut oil and mix both the oils properly.
Apply this mixture of oils on the corn area once or two times a day for better results.
4. Good for heart health
Cashew nuts have a cholesterol-lowering property and supporting heart health. The nuts are known to lower the blood's bad cholesterol levels and reduce the risk of forming blood clots, which are harmful and lead to heart attacks.
5. Helps in wound healing
Cashew nut powder and cashew nut oil could be used to treat wounds faster as cashew nuts are rich in antioxidants and Vitamin E that helps keep the skin texture healthy.
Dosage of cashew nuts recommended by doctors:
The quantity of cashew nuts powder and oil recommended by doctors is as follows:
Cashew nut powder- you could use half or one tablespoon of cashew nut powder, or you can also use it as per your requirement.
Cashew nut oil- You could use 3-5 drops of cashew nut oil or use it as per your requirement.
Usage of Cashew nuts in different forms:
Cashew nuts can be used for medical treatment; check out how you can consume or use cashew nut to treat various health problems.
Cashew nut powder in cooking
You could consume cashew nut as a powder in cooking as it is highly nutritious. Follow these tips for using cashew nut powder in cooking:
Take about 5-10 cashew nuts and grind them in a grinder to make powder.
You can then use about one or two tablespoons of this powder by adding it to flour for extra nutrition.
You have the option of directly consuming the cashew nuts for weight management. These nuts give the feeling of feeling full and thus prevents overeating. Follow these tips to consume cashew nuts:
You could consume about 3-5 cashew nuts regularly in the morning, along with your breakfast.
Another way for having cashew nuts is by adding them to your salads.
Cashew nut powder for the healing of wounds
You could use cashew nut powder for treating wounds. You can follow these steps for healing your wounds:
You could take about half or one tablespoon of Cashew nut powder in a bowl, or you can take according to your requirement.
Mix this cashew nut powder along with rose water to get a thick paste.
Apply this paste on wounds for quick and fast healing.
Cashew nuts as oil
Cashew nut oil has so many health benefits. It is rich in vitamin E and antioxidants, which are beneficial for skin and hair. You could follow these tips for using cashew nut oil for hair and skin.
A. Cashew nut oil for hair
You can use cashew nut oil for treating dry and frizzy hair. Follow these tips to use cashew nut oil for your hair.
You could take about 4-5 drops of cashew nut oil in a bowl.
You can mix this oil with other oils like coconut oil, olive oil, or any other oil of your preference.
Mix the oils and apply it properly on hair and scalp.
Massage the oil for a few minutes and then let it stay for 2-3 hours.
After some time, rinse off the oil with any good shampoo.
Repeat this procedure every few days or every weak for better results.
B. Cashew nut oil for skin
Cashew nut oil has so many benefits for the skin as it is rich in vitamin E, which is essential for skin health. You can follow these steps for applying cashew nut oil on the skin.
You could take about 3-5 drops of cashew nut oil, or you can use it according to your preference.
Apply the oil directly on the skin and massage for a few minutes.
The oil makes the skin nourished and healthy.
You can apply this oil as and when needed.
Precautionary guide for using cashew nuts:
Certain precautions must be considered before the consumption of Cashew nuts. Check out certain precautions that must be followed seriously:
● People with allergy:
People who are allergic to almonds, peanuts, hazelnuts, pistachio, or pectin must consult their doctors before consuming cashew nuts as cashews come in the above category mentioned-nuts.
● For breastfeeding ladies:
Cashew nuts are pretty safe to consume regularly in your diet. However, it is still better for breastfeeding ladies to consult their doctors to consume cashew nuts.
● For diabetic patients:
The glucose levels of the blood can be increased on the consumption of larger amounts of cashew nuts. However, there is not enough scientific evidence for supporting this, but to be one the safer side, it is advised to monitor the blood glucose level if you are consuming cashew nuts.
● For pregnant ladies:
Cashew nuts are nutritious and can be taken in regular diets. However, to be on the safe side, it is advised that pregnant ladies must consult their doctors before the consumption of cashew nuts in a regular diet.
FAQ about Cashew nuts:
How many cashew nuts are advised to be eaten in a day?
According to doctors' recommendations, it is advised to eat about 4-5 cashew nuts regularly. Cashew nuts have good fats and all the essential vitamins and minerals like iron, magnesium, zinc, Vitamin E, and more. These nutrient contents are beneficial for health problems like the weak immune system, low vision, and anemia. These problems can be treated with the daily consumption of 4-5 cashew nuts.
How to roast cashew nuts at home?
You can easily roast cashew nuts by following these steps:
Take about one tablespoon of cooking oil in a pan.
Put few cashew nuts on the pan when the oil is hot enough.
Start roasting the nuts until they turn light brown in color.
After the cashews are turned light brown, take them out in a plate and sprinkle salt for taste.
Does cashew nuts help in the treatment of arthritis?
Cashew nuts have the Vata balancing property, which may be beneficial for treating arthritis symptoms as arthritis is the cause of increased Vata. Therefore, it is beneficial for arthritis patients to consume cashew nuts regularly.
Can cough and cold be treated by consuming cashew nuts?
Cashew nuts have the Ushna and Kapha balancing properties, which is beneficial for treating cough and cold. These cashew nuts' properties help remove excess mucus from air passages to give relief from cough and cold. Therefore, it can be said that consuming cashew nuts helps with cough and cold.
Are cashew nuts beneficial for diabetic patients?
Cashew nuts help lower blood glucose levels and increase insulin levels, which is beneficial for diabetic patients.
Is cashew nut milk beneficial for health?
Cashew nut milk is beneficial for cardiovascular and gastrointestinal health as it is rich in potassium. Cashew nut milk is also beneficial for preventing parasitic and infectious diseases, as it is rich in zinc and iron. Pregnant ladies can consume cashew nut milk as it has a beneficial effect on the baby's memory.
Is consuming cashew nuts good for cholesterol levels?
There are two views to this question. Check out the scientific view and the ayurvedic view:
According to scientific studies, cashew nuts contain monounsaturated and polyunsaturated fatty acids, which are beneficial for cholesterol levels. Cashew nuts help in lowering bad cholesterol levels from the body and therefore are beneficial for heart health.
According to ayurvedic studies, cashew nuts have Ushna property, which is beneficial for removing Ama, which is the body's toxic remains. Cashew nuts help remove bad toxins from the body by clearing the bowels as it has rechana property.
Can blood pressure be lowered by consuming cashew nuts?
There are two views to this question. Check out the scientific view and the ayurvedic view:
According to scientific studies, cashew nuts contain oleic acid that may help lower blood pressure and increase good cholesterol levels. Cashews are very beneficial for heart health as it removes bad cholesterol levels and normalizes blood pressure.
According to ayurvedic studies, cashew nuts have Ushna and Rechana properties that are beneficial for good digestion and remove toxins and bad cholesterol from the body. This way, all toxins are removed, and it promotes normal blood flow, and it helps in normalizing the blood pressure.
Does cashew nuts help with hair growth?
Cashew nuts have properties like Snigdha, ropan, and Vata balancing properties, which are beneficial for hair growth. It reduces hair fall and promotes the growth of hair by providing the right nutrition to the hair. You can use cashew nut oil for promoting hair growth. Cashew nut oil can be mixed with coconut oil or olive oil for applying it on the hair and scalp.
( Disclaimer : The content is purely informative and educational in nature and should not be construed as medical advice. Please use the content only in consultation with an appropriate certified medical or ayurvedic doctor. )
The ongoing health emergency has raised consciousness about personal health, with a special focus on one's nutritional intake. If you are making smart diet plans that include healthy snacking options that one can munch while working, consider adding pistachios.
A regular intake of unhealthy food can affect our body's ability to prevent, fight and recover from infections. Whereas, good nutrition can reduce the likelihood of developing other health problems, including obesity, heart disease, diabetes, and some types of cancer. Pistachios are a delicious, complete source of protein for people of any and every age.
American Pistachio Growers explain some key benefits of the green nut power-packed with nutrients.
One 28g serving of pistachios equals 49 nuts, more than any other snack nut. Pistachios are a naturally cholesterol free snack that contain healthy fats and only 1.5g saturated fat. They also have the antioxidant, lutein, which filters harmful UV light and blue light from electronic device screens. Studies have shown that eating American pistachios can help lower blood pressure and help prevent heart diseases.
Complete source of protein
Food and Drug Administration (FDA) defines a complete protein as a food that contains "all of the essential amino acids in adequate amounts." The protein quality of pistachios was assessed for the first time at the University of Illinois. The study determined that pistachios contain all nine essential amino acids necessary for supporting growth and maintaining health for those 5 years and older, therefore they are a "complete" protein.
Fuels active lifestyles
It is cholesterol-free, a good source of fiber, healthy fats and B-vitamins and contains antioxidants, lutein, and potassium, to help the body refuel and recover before and after a workout. Some people still worry that adding pistachios to their diet might result in weight gain, but researchers have discovered that eating as much as 20 per cent calories from pistachios may not lead to weight gain.
For would-be mothers
Many pregnant women may develop Gestational diabetes mellitus (GDM) in the third trimester. It causes high blood glucose levels that can affect both the mother and her child. According to a landmark study, women diagnosed with GDM and elevated blood glucose (GIGT) who ate pistachios had a significantly lower rise in their blood glucose levels when compared to eating whole wheat bread (calorie for calorie).
An essential snack for children
Pistachios can be included as a smart snacking option as a part of their children's diet plans, as it packs a powerful punch of essential nutrients. Not only are pistachio nuts tasty and fun to eat for children, but they are also super healthy and can help the children grow, develop, and learn.
If you want to increase your protein intake, plan your diet with pistachios.
Pistachios might be your favourite nut, and a new analysis has shown them to be a source of "complete protein" for those who might want to move away from animal-based proteins.
"US grown roasted pistachios meet the generally accepted definition as a "complete protein," meaning they join the ranks of a small number of plant proteins such as quinoa, chickpeas, and soybeans that have become popular among vegetarians," it was recently announced at the American Pistachio Growers Annual Conference in California.
Pistachios qualify as a source of protein and the Food and Drug Administration defines a complete protein as a food that contains "all of the essential amino acids in adequate amounts".
Adequate levels of all nine essential amino acids are shown to be present in roasted pistachios, based on a Protein Digestibility Corrected Amino Acid Score for pistachios. Roasted pistachios have a score of 81 per cent and 80 per cent of casein, the protein found in milk, meets the USDA definition as an alternate source of protein for school meals.
"While we've always known nuts contain protein, we now know roasted pistachios with all nine amino acids in these amounts are a complete protein," said nutritionist Nigel Mitchell, who has authored 'The Plant Based Cyclist'.
"This is great news, especially for active adults and athletes who would want a complete protein that's portable and doesn't require cooking. As such, roasted pistachios usefully contribute to the varied and balanced diet and healthy lifestyle that's so important for good health."
In Europe, pistachios meet the threshold for a source of protein. Nearly all complete proteins come from meat, fish, eggs, and dairy products. Soy is a plant-based protein cited by the FDA as a complete protein.
"Amino acids are the 20 building blocks of protein but nine 'essential' amino acids are not produced by the human body, so they must be obtained in food," explained Dr. Arianna Carughi, Science Advisor to American Pistachio Growers, the trade association for the US pistachio industry.
"The vast majority of plant-based foods are 'incomplete' proteins, so they are deficient in one or more of the essential amino acids; however, combining two complete proteins at once or, within a day, creates a complete protein. Roasted pistachios can now be considered a complete protein source for those who are over five years old." (IANSlife)
Almonds are known to be one of the most popular nuts, and whilst they are enjoyed by people across the globe, there are some age-old myths associated with them.
India is one of the world's oldest and most diverse cultures. Being home to varied traditions and age-old wisdom, food is a significant part that binds the country together. But often, facts get confused with cultural values. This leads to an abundance in myths, many of which we fail to overlook and tend to believe in blindly.
What really matters is that research keep changing, and so do their results. Hence, it is also not hard to believe that not all food myths are actually true.
But, it's time to leave behind all the common myths and understand them in a better and wiser manner. Regional Head-Dietetics, Max Healthcare - Delhi, Ritika Samaddar shares some facts against the myths associated with almonds.
Myth 1: Eat only 5-6 almonds a day
We often come hear how 5-6 almonds are the most suitable quantity for daily consumption. However, it is recommended to consume an ounce of almonds (approximately 23 almonds) to get the health benefits. Almonds are a healthy source of energy and munching on a handful of almonds (30 grams/ 23 almonds) may help you stay active. Not just this, researchers also estimated that a daily serving of almonds (30 grams/ 23 almonds) may improve both short-term and long-term markers of blood sugar control in those with uncomplicated type 2 diabetes.
Myth 2: Almonds result in weight gain
Consumption of almonds is frequently linked to weight gain and it is commonly believed that almonds are calorie-laden. However, studies have shown that a handful of almonds may have satiating properties that promote feelings of fullness, which may keep hunger at bay between meals. In addition to this, studies have found that snacking on almonds also reduced central adiposity (belly fat) and waist circumference. Thus, eating almonds has been shown to contribute towards weight management.
Myth 3: Almonds are not vegan
It's likely for most people to come across the latest news that's making the rounds, about almonds not being vegan. The Vegan Society defines veganism as "a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose." While the definition highlights that veganism aims to exclude animal use, cruelty and exploitation, it is also important to acknowledge the fact that it is practically impossible to live in a world where we are completely independent of animals.
Due to modern lifestyles, our food system relies heavily on farms that utilize bees to pollinate the crops. Therefore, veganism, in its true sense, is rather about doing one's best not to cause harm to animals. Almonds, are in fact, filled with nutritional benefits and have a significant role to play in aiding a healthier lifestyle.
Myth 4: Almonds should only be consumed in the morning
Consuming almonds as a morning ritual only is an age-old tradition that surfaces in almost all families in India. However, what's good is that not just morning, you can consume almonds at any time during the day. Almonds are a versatile nut, and can be eaten in any form - raw, as a snack and as part of a meal or a dessert. Whether at home, work or on the go, a handful of almonds are a convenient snack that can be eaten anywhere, any time of the day and through the year. You could keep some almonds handy in a tiffin box so you'll always have your perfect daily portion.
Myth 5: Soaked almonds are better than raw almonds
Have you heard people saying that consuming overnight soaked almonds has better nutritional benefits than eating raw almonds? If so, eating soaked almonds over raw almonds is a popular myth believed by most people in India. However, contrary to this, soaked almonds are only easier to chew, and have no impact on the nutritional benefits of almonds. Crunchy to eat, and rich in Vitamin B2, Vitamin E, magnesium and phosphorous, almonds are a powerhouse of nutrition, be it in any form.
To stay safe and healthy, it is best to consult an expert and opt for a healthier lifestyle. So, the next time you come across any of these myths, you know your stance!