Cashews, Almonds or Walnuts? Know from AIIMS dietician what is better to eat

Super healthy dry fruits: Although dry fruits or nuts are eaten in all seasons, but eating dry fruits especially in winter is considered very beneficial. Apart from being warming, nuts are also a strong source of protein, vitamins, calcium, potassium, fiber, zinc and minerals including high fat. In such a situation, especially in the cold season, people not only eat cashews, almonds and walnuts themselves, but also like to feed children and the elderly. Although very few people know that despite being almost the same in taste and prices, there is a lot of difference in the elements present in cashew, almond and walnut. At the same time, health experts also consider any one as a super healthy dry fruit considering the qualities of these three.

What is there in cashews, almonds and walnuts?

Cashews, almonds and walnuts are called the best dry fruits or nuts, but Delhi-based All India Institute of Medical Sciences (AIIMS) Chief Dietician Dr. Paramjit Talking to News18 Hindi, she tells that generally people prefer to eat cashew nuts. This is the reason why cashew is also included in many types of snacks. People also like to eat it in the form of fried, roasted and pickled cashews. Although it is better to eat plain cashews. Most fat, protein, vitamin E, mineral, copper, anti-oxidants, iron, fiber, calcium, zinc, magnesium, folate etc. are found in cashew.

On the other hand, talking about almonds, about 12 grams of protein is found in just 8-10 grains of almonds. It is also a good source of omega-3 fatty acids found in fish. Apart from this, fiber, calories, calcium, manganese, phosphorus, copper, iron, potassium, riboflavin etc. are found, which are very useful for health.

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Apart from this, omega-3, omega-6 fatty acids, many types of vitamins, proteins, calcium, iron, phosphorus, copper, selenium, minerals, carbohydrates, fiber etc. are found in walnuts. Just by eating 2-3 walnuts, the right amount of these nutrients reaches the body and the immunity increases.

Which is the super dry fruit?

Dr. Paramjit says that although all three are very good at their respective places, but still health experts believe that walnut is super nut or super dry fruit among walnuts, cashews and almonds. The nutritional value of walnuts is the highest and better among these three. That’s why doctors also advise to eat only walnuts. At the same time, almond comes on the second number. Elders including children and even pregnant women are also advised to eat soaked almonds. In the eyes of doctors, cashew is at number three, it is not considered a super nut.

How much nuts should be eaten daily?

Dr. Paramjit explains that the standard measure of eating dry fruits or nuts like almonds, walnuts or cashews is about a handful, but in India it is almost difficult to eat a handful of dry fruits or digest them. In such a situation, a normal person is advised to eat 6-8 almonds, 2-3 walnuts and 4-5 cashews daily. Such quantity of nuts keeps nutrition sufficient in the body.

Tags: AIIMS delhi, Dry Fruits, winter season

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