Nuts have played an integral role in many royal (shahi) dishes from India. However, they were not just carriers of taste and flavour but also several essential nutrients. Among the nut family, almonds, walnuts, and pistachios are the most coveted. While almonds are a rich source of vitamin E and magnesium, walnuts contribute omega-3 fatty acids. Pistachios on the other hand are rich in protein, fibre, and antioxidants.
However, portion control is key as they are high in calories and excessive consumption may lead to unhealthy weight gain, say experts. Besides, when introducing a new nut in the diet, watch out for allergies since they are often potent allergens that can trigger hives, itching, swelling, and digestive problems.
Reviewed by Dr Nikita Chavan-Joshi, clinical nutritionist, Bengaluru.
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