Nuts are a storehouse of good health and a concentrated source of energy. Since ages, nuts have formed a very important part of man’s diet. Rich in proteins, fats, oil and vitamins, nuts have been used in various ways in food.
Nuts are the popular name for many kinds of dry, edible seeds or fruits that grow in a woody shell. The word ‘nut’ refers to both the shell and the nutmeat or kernel inside or to the kernel alone. Nut-bearing plants and trees grow all over the world. The most popular nuts are cashew nuts, almonds, pistachio, groundnuts, walnuts, hazelnuts, chestnuts, coconuts etc.
Although hundreds of species of shrubs and trees produce nuts, only about 25 kinds of nuts are grown as crops. Nuts are a popular cash crop and a source of foreign exchange for countries like India, when they are exported.
Nuts can be eaten raw, cooked or roasted. Salted nuts are a great snack. Nuts are used in a wide variety of dishes such as sweets, savouries, snacks, cakes, pastries, desserts and even in some curries.
Here are some of the common nuts we consume:
These are probably the most loved and most popular nuts. Roasted, salted cashew nuts are served as a popular snack in most 5-star hotels and at sophisticated cocktail parties. The fruit of the cashew nut is very unusual and consists of a pear-like fruit and a kidney bean-shaped part at the bottom of the fruit, which is known as the cashew nut. When ripe, the pear-like fruit turns a brilliant red, yellow and scarlet in colour.
The Portuguese supposedly first discovered the cashew tree when they invaded Brazil in the 16th century AD. The Portuguese brought back these seeds from Brazil and planted them along the east coast of Africa, where they grew well. These cashew nuts were traded by Portuguese merchants and thus came to India.
India began growing its own cashew trees in the south. Today, Kerala is the largest exporter of cashew nuts in the world. India’s cashew industry is mainly export-oriented.
Almonds have been part of the Indian diet since time immemorial. Almonds have been praised in Hindu mythological texts both for their therapeutic uses and for their ability to add magical taste to different dishes. Almonds are a favourite at festivals.
With an incredible package of nutrients, almonds are a great help in leading a healthy and disease-free life. Almonds are cholesterol-free. Some 90% of the fat in almonds is unsaturated and 70% is monounsaturated (or the “good” variety), like in olive oil. Almonds are one of the best food sources of vitamin E, which provides anti-oxidants to combat damage to our body cells. Almonds provide almost as much protein as red meat, but without the cholesterol. Almonds are a good source of calcium, which builds strong bones. They have potassium, which helps maintain a regular, healthy blood fow, and magnesium, which helps the body release energy and aids muscle movement.
Research shows that almonds reduce “bad” cholesterol levels in the blood and reduce the risk of heart disease. No wonder almonds are eaten with relish all over the world. It is truly an international nut!
Pistachios date back centuries to the holy lands of West Asia, where they grew in the wild. Archaeological evidence unearthed from Turkey shows that pistachios were used as food as early as 7000 BC. Pistachios first came to America in the 1880s and later became a popular health food to snack on.
Pistachios are rich in vitamin A and C. They contain iron, calcium and potassium. They are high in calories, since they contain a good amount of fat. They add a distinct taste, flavour and colour to a dish. They are widely used in soups, salads, sweets and desserts, particularly ice cream.
The walnut tree is believed to have originated in Asia and was taken to Greece by Alexander the Great around 300 BC. Walnuts are believed to have been introduced to America by Christopher Columbus in the 16th century.
Walnuts have a great significance for Christians. According to legend, walnuts were given to Joseph, the father of Jesus Christ, at the time of the birth of Jesus, by the Wise Men from the East. This is the reason walnuts are used in Christmas decorations, as they are believed to signify paradise.
Walnuts are high in calories and are an excellent source of vitamins B and E. They are also a good source of proteins and minerals. They help in reducing the risk of heart disease. Walnuts are extensively used in the preparation of cakes and desserts. Walnuts in their shell can be stored for over a year.
Groundnuts or peanuts are extensively used in India in the form of oil, as paste, powder or as whole nuts. Roasted and salted groundnuts are also very popular as a snack. In Western countries, peanut butter is quite popular. Groundnuts are also extensively used in sweetmeat preparations in India.
Nuts are a storehouse of nutrients. Recent research has shown that some nuts contain several vitamins and minerals that prevent heart disease, high blood pressure and stroke. Nuts are rich in minerals such as magnesium, zinc, selenium, copper, phosphorus, calcium, potassium, biotin, riboflavin and iron. Pistachios and almonds are the richest nut source of potassium and almonds are the best nut source of calcium. Most nuts are also good sources of protein. In addition, nuts are potent sources of anti-oxidants, including vitamin E, which prevents LDL or bad cholesterol from depositing in blood vessels.
Nuts have been a part of man’s diet for ages and are a part of culinary traditions all over the world. Nuts play a vital role in ensuring a healthy diet. Therefore, never say no to nuts!