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Why are nuts healthy?
‘‘Nuts are the seeds of life. They’re loaded with minerals, vitamins and nutrients, which make them a complete health package,’’ says Dr Sharma. ‘‘They’re extremely good for vitality, since they’re loaded with energy. However, it’s important to consume them in moderation, since nuts can also be high in fat content.’’

Are some nuts better than others?
Well, each variety has its own qualities:
Almonds: A rich source of Vitamin E and zinc, they are the secret of good skin and healthy hair. Often rated the healthiest nut, almonds are the richest source of fibre in the nut family, besides being heavy in unsaturated fat, potassium and phosphorus.
Peanuts: They are actually legumes—these are the most basic snack in the Indian context. They come packed with protein and energy and are high on potassium, magnesium, and manganese. A cheap source of Vitamin E and B3, which helps in the functioning of the digestive system, skin and nerves.
Walnuts: Rich in polyunsaturated fats, they provide the body with essential fats, as well as omega-3 fatty acids, which have cholesterol-lowering properties. Also heavy on potassium, magnesium and manganese content.
Pistachios: Potassium, phosphorus and magnesium are its three principal constituents. It’s also loaded with Vitamin A—which helps vision, immunity and bone growth—and folate (the natural form of folic acid), vital for cell growth and development of the embryo.
Cashews: A source of protein and fibre, raw cashews also contain potassium, phosphorus and magnesium.

Are nuts good for the heart?
Yes, says Dr Sharma, research has shown that nuts help lower cholesterol and the risk of coronary heart disease. ‘‘Most nuts are high in monounsaturated fats and also provide plant sterols and soluble fibre, which are good for the heart,’’ she says.