OFNUTSAND OILSEEDS

Apurva Halbe, Research Assistant, Kasturba Health Society- Medical Research Center, Vile Parle

Nuts have been part of the human diet since ancient times. They are the edible portion of the plant in the form of either seed or fruit. They consist of a kernel which is rich in fat and surrounded by a rigid outer cover or shell Nuts are sometimes known as tree nuts, as they grow on large shrubs or trees They have distinguished flavour and taste They can be consumed as such or can become part of any recipe. They add flavour and distinct taste to recipes in the form of a paste, dried powder, and as such for garnishing

The majorly consumed nut in India includesalmond, walnuts, pistachio, cashew nut, coconut, and groundnut Groundnuts belong to the leguminous family but are included as a nut These nuts based on their nutrient content can be classified into three categories-

Nuts with High Amounts of Fat-Almond, Cashew nut, and walnut which contain around 50% fat.

Nuts with High Amounts of Proteins- Groundnut which is a rich source of protein (25%) followed by almonds and pistachio (20%)

Nuts with High Amounts of CarbohydratesChest nut

Nuts are nutritionally very important as they are a rich source of proteins and fats. Due to their high fat percentage, they are a concentrated source of energy Fistful nuts can be a healthy snacking option The major amino acid present is arginine They have high amounts of mono unsaturated fatty acids while low in saturated fatty acids Along with this, they are rich in essential fatty acids such as omega 3. Due to their fat composition, they can be included in diets for the management of different cardiovascular diseases.

Apart from fat and protein, they also contain other essential nutrients such as manganese, copper, magnesium, and zinc. Further, almonds are rich in important fat soluble vitamin – vitamin E, while groundnuts are rich in Niacin Most of the nuts contain good amounts of B complex vitamins such as thiamine, riboflavin, and folic acid

Almonds have monounsaturated fatty acids which are good for brain skin and heart health. The fibre content of almonds is 12.5g/100 which contributes to about 33% RDA Also, they are a good source of Vitamin E which is a natural antioxidant Walnuts are a rich source of polyunsaturated fatty acids (47 1g/100g) along with protein, vitamin B 6, and folic acid

Brain function is boosted by the consumption of walnuts due to the good amount of omega-3 fatty acids they contain. Walnuts also have antiinflammatory properties Cashews are a good source of copper (2 1mg/100g) and iron (6 8mg/100g)

Due to this, they are important in the normal functioning of red blood cells. Another important nut is the pistachio. Pistachios are a rich source of Potassium (1025mg/100g), vitamin A (516IU/100g), and Vitamin B 6 (1 7mg/100g) They are also high in protein and low in fat

In addition to essential nutrients nuts also contains phytochemicals such as ellagic acids, flavonoids, luteolin, and tocotrienols. Therefore, nuts also have antioxidant properties, which are also beneficial in treating metabolic syndrome.