Nuts: Healthy Snacks

Nuts are filled with healthier fats (mufa and pufa) and contain several vitamins and minerals: vitamin E & B6, folic acid, and minerals such as copper , magnesium, zinc, potassium, phosphorus and selenium.

Nuts are healthy snacking options and are easy to pack and carry. Many of my athletes carry nuts packed with them while traveling for games.


Almonds contain a lot of good monounsaturated fat and have a higher dietary fibre content than others. Almonds also provide much more vitamin E and protein than other tree nuts. The combination of protein, good fats and fiber helps to regulate satiety .


A major source of potassium, higher than other nuts and also provides vitamin B6. Pistachio is also one of the best nuts in terms of providing fibre. Pistachio can also help improve other risk factors for heart disease, including blood pressure.


Walnuts are very good source of omega 3 fatty acids. It has also been shown to improve cardiovascular health by lowering the body’s cholesterol and blood pressure. Have 2 walnuts before you go to bed today.


Cashews are high in fibre, fats that are good for heart health and plant proteins. They are also a good source of copper, manganese and magnesium — nutrients that are essential for energy development, immunity, brain and bone health.

Ryan Fernando is an Award-winning celebrity Sports Nutritionist with 2GUINNESS world record and 2 Olympic medals under his belt. His client list include Olympic wrestler Sushil Kumar, cricketer Shikhar Dhawan & bollywood superstars Aamir Khan & Abhishek Bachchan. He is Chief Nutritionist at QUA Nutrition Signature Clinics.

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