The Global Talk



As a child I was quite tempted to nuts although they were too expensive to be purchased by my parents for me. NUTS are delicious enough to make anyone’s mouth water and hence eaten slowly, savouring every bite to nurse one’s health.

NUTS make an easy and healthy snack option, relished more in winter than in dry,hot and humid weather. Since time immemorial they have been a part and parcel of human diet ,especially of elite and royal.

They are tiny edibles packed with energy, vitamins ,minerals,antioxidants,fibres,proteins and most of the times healthy fats (monounsaturated and polyunsaturated).A nut is basically a fruit having an edible seed (kernel) encased in an inedible hard shell.Every mom’s kitchen has a variety of seeds called as nuts.Peanuts,Walnuts,Almonds and Hazel nuts are known for their nutritive values.

PEANUTS (Arachis hypogaea) have been rightly labelled as ‘POOR MAN’S NUTS’.They are cheap,delectable and highly nutritious as are rich in Vitamin B 3,protein,fats,mineral and fibres.Because of amino acids PEANUT FLOUR is a good promoter of growth and reproduction.PEANUT OIL competes with Olive oil in usefulness.It has 49% monounsaturated and 33% unsaturated fatty acids which not only help in diminishing BAD CHOLESTEROL(LDL) but also slowing down surge in blood sugar levels in our body.One can happily label them as the ALMONDS OF THE IMPOVERISHED.

WALNUT (Juglans regia) kernels with equal quantity of presoaked  currants taken at dawn act as a tonic for one and all.They are rich in Omega 3 fatty acids apart from the routine nutrients found in most of the nuts and go a long way in fighting the oxidative damage done to our body due to bad cholesterol (LDL).They are globally appreciated for their aphrodisiac properties and are known for decreasing inflammation,promoting a healthy gut,reducing risk of getting cancerous diseases,controlling body weight,managing Type 2 Diabetes,lowering B.P ,decreasing cholesterol and slowing the process of ageing.Calling walnuts only a nutritious food,is indeed a bit of understatement.

HAZELNUT(Corylus avellana) trees are natives of North America and their cultivation in our country is in a primitive stage.Seedling trees are found in some districts of H P.They are a rich source of vitamin E ,  manganese ,copper and have a high content of Omega 6 and Omega 9 fatty acids.They support healthy bowel movements and known for controlling waistline.They lower bad cholesterol,improve insulin sensitivity and promote a healthy heart.

ALMONDS (Prunus amygdalus) need no introduction being the KING OF NUTS , they are an excellent source of calories,polyunsaturated fatty acids,potassium,magnesium,iron and phosphorus .It is no exaggeration that few almonds(5 to 10  presoaked and peeled kernels) a day,keep the doctor away.They make the best tonic for the brain and enhance our memory.Almond oil is  known for its benefits and potency.Not only they  retard the ageing process but also enhance longevity.They check constipation,restore the glow of skin and reduce phlegm in the body.They also help the patients of Bronchitis and Asthma.

In a nutshell inclusion of few assorted nuts daily in your diet won’t make you nutty rather leave you rejuvenated,healthy and prudent.THEY NOT ONLY MAKE LIP-SMACKING RECIPES,ADD TO AROMA,BUT ALSO FORTIFY FOOD VALUE OF MANY DISHES.

Dr.Sunil Chopra,Ludhiana-Punjab.India 9815574644

Featured Image: margouillatphotos/Getty Images


DR.SK Sharma Canada January 1, 2021 at 1:14 am

Nut are extremely important in our diet as explained by Dr.Sunil Chopra. All of them carry lots of nutritious contents and extremely beneficial to us. In simple words they are natural healer.

Prof.Kamlesh Chopra January 1, 2021 at 1:55 am

The nutritional value of nuts should not be underestimated.They can be taken in small amounts daily,as mentioned by Dr.Chopra.

Nupur Chopra, Associate Professor, HOD, Home Science January 1, 2021 at 2:26 am

Truly the nuts are nutrition package, full of anti oxidants, a handful of nuts make excellent snack. Dr Chopra has discussed nutritional details of these, a good timely article. Combined with jaggery these delectable snacks satisfy sweet tooth also.

Dr.Sunil Chopra January 1, 2021 at 4:45 am

Thank you so much MRS.NUPUR CHOPRA for your valuable comments.Your suggestion is also
most appropriate and relevant for the Panjabis.

Anil Sawhney January 1, 2021 at 4:49 am

Thanks Dr. Sunil Chopra for guiding people through your article regarding vast medicinal benefits of different nuts in order to maintain good health.

Mohinder Desor January 1, 2021 at 5:15 am

Dr. Chopra has rightly pointed out to the attraction that nuts have for everyone, particularly during the cold season, and has highlighted the nutritional value that nuts have.

We look forward to more of such posts by Dr. Chopra.

Dr.Sunil Chopra January 1, 2021 at 5:35 am

Mr.Sawhney you have really touched the chord in your comments.Nature has bestowed us so many medicinal plants for our mental and physical health.

Pradeep Aggarwal January 1, 2021 at 7:25 am

Knowledgeable article beautifully explained their nutritional

Dr Raj Kumar Bawa January 1, 2021 at 11:54 am

Informative and well explained article about Nuts.

nisha bansal January 2, 2021 at 1:56 am

Thanks Sir for adding to our knowledge
Nuts are tiny energy packs which when consumed in appropriate amount are really beneficial
Only obstacle is not every one’s pocket allow them

Ashwani Kumar Malhotra January 2, 2021 at 12:03 pm

Snacking with all kinds of nuts , especially in winters is much better than snacking with chips and pakoras , at least from the health point of view. Nuts not only provide energy but essential micronutrients and essential fatty acids .Kudos to you Dr. Sunil Chopra for an informative article .

Dr.Sunil Chopra January 2, 2021 at 12:23 pm

Thank you Dr.Malhotra for your accurate analysis and comparison of ‘Nuts’ with deep fried and junk food.You have touched the right chord.

Lipika January 24, 2021 at 4:55 am

Very nicely knitted.


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