National Nut Day: why a handful of nuts belongs in your daily diet

Looking after health has become one of the biggest challenges of today's hectic life. Poor eating habits, the growing popularity of junk food and a lack of exercise mean many illnesses are now appearing at a young age. National Nut Day is marked every year on October 22.

Dry fruits and nuts are not just gifts for festivals or decoration for sweets. They are a store of nutrition that should be part of the daily meal. Almonds, walnuts, cashews, pistachios, peanuts and figs contain nutrients the body needs every day.

The main aim of the day is to get people to eat a handful of nuts in place of processed snacks that are not considered healthy. The day is also a chance to look again, seriously, at one's eating habits and to reconnect with nature.

According to medical research, nuts are a good source of protein, fibre, vitamins and antioxidants. They are also rich in monounsaturated and polyunsaturated fats, or "healthy fats".

According to medical research, eating nuts regularly and in the right quantity helps lower bad cholesterol (LDL) in the blood and raises good cholesterol (HDL). This considerably reduces the risk of serious conditions such as heart attack and stroke. The fibre in nuts also improves digestion and helps keep weight under control.

Each kind of nut is said to have its own strengths. Almonds are rich in vitamin E and magnesium, and are described as very useful for glowing skin, memory and strong bones. Soaked almonds are considered very light on the stomach.

A walnut looks like a human brain, and it is said to be most beneficial for brain health. It is rich in omega-3 fatty acids, which are described as good for mental health and concentration.

Cashews contain iron and zinc, which help build blood and strengthen immunity. Eaten in the right quantity, cashews give the body instant energy. Pistachios are considered very good for eye health because they contain the antioxidants lutein and zeaxanthin. They are also described as helpful in keeping blood sugar under control.

Peanuts are called the poor man's almond. They are the cheapest and one of the best sources of protein, and can easily be added to the daily diet to strengthen muscles.

On National Nut Day, schools, colleges, hospitals and health organisations hold various events. These include sessions teaching children the importance of nuts, lectures by dietitians and demonstrations. On social media, people share recipes and the benefits of nuts under the hashtag #NationalNutDay to spread awareness.

The easiest way to mark the day is to resolve to include a handful of nuts in the diet of oneself and one's family. Small changes, such as eating soaked almonds and walnuts in the morning and roasted peanuts or pistachios in the evening instead of fried snacks, can bring big positive results.