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“Walnuts are loaded with folate, vitamin E, and lots of good fats. Although they are also high in calories, they don't seem to contribute to weight gain. Researchers at Yale University Prevention Research Center wanted to determine if eating walnuts daily could help people at risk for diabetes control their cholesterol and blood sugar.”

“The researchers found that participants' total and LDL (bad) cholesterol levels fell significantly when they ate walnuts every day. Moreover, their weight remained stable whether or not they reduced other calories. In addition, their overall diets were healthier when they were eating walnuts. However, adding walnuts had no effect on blood sugar levels or blood pressure.”

Reduction of cholesterol in the blood cuts down the risk of atherosclerosis and heart disease. Although most nuts contain a great deal of fat, it is largely in the form of healthy unsaturated fats. The high fat content makes nuts high in energy. Most nuts average 550 calories per 100g, although chestnuts contain only 170 calories. Walnuts, peanuts and hazelnuts are especially rich in essential fatty acids needed for tissue growth and development.   

Nuts can supply vegetarians with many nutrients otherwise obtained from animal sources, such as most B vitamins (including thiamine and niacin), phosphorus, iron, copper, potassium, and protein. However, nut protein quality is less than that of animal proteins and do not have the complete range of amino acids which the body would need to manufacture its own protein.Vegetarians should therefore add bread, grains, and pulses to their diet, to ensure a healthy balance of all amino acids. Raw nuts are rich sources of vitamin E.  Roasting destroys vitamin E and thiamine.

Drawbacks

Almonds which are not fully matured should be avoided. They can produce hydrogen cyanide, a toxic gas. Shells of immature almonds are softer and sometimes slightly green.

Nuts should be stored in cool dry conditions to prevent mould. Mycotoxins (toxic compounds) may have contaminated nuts which have mould on the shell or kernel. Peanuts are particularly prone to such contamination and humans should not consume those peanuts sold as bird food.

Ascertain if you have an allergy to nuts, as peanut allergies can prove fatal.

Ḥadīth

It is not explicitly established if Allāh’s Messenger (Allāh’s salutations and peace be upon him) ever ate any form of nuts. However, Ibn Abī Shaybah narrates that the Companion, al-Muṭṭalib bin Ḥanṭab (may Allāh be pleased with him) had sawīq (roasted flour) made of almond.  
 
عن هارون مولى قريش قال : رأيت المطلب بن حنطب يشرب سويق لوز بمسك
 
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