0:14 So welcome everyone. Myself Miss CV Aishwaram the lecturer from the department of clinical nutrition. Sri Ramachandra faculty of allied health sciences. Sri Ramachandra Institute of Higher Education and Research deemed to be university. In today's session, we will be discussing exclusively on the nuts and oil seeds. So, just moving on to the objectives. At the end of the session, students will be able to comprehend the structure and composition of nuts and oil seeds appropriately and they can identify and explain the nutritive value of nuts and oil seeds in the human diet precisely and they can also able to describe the culinary roles
1:02 and uses of nuts and oil seeds in the Indian cookery correctly. So let's discuss about the nuts and oil seeds. What are they? Why are we being cherished those nuts and oil seeds in our Indian culture? So basically nuts are the seeds or fruits consisting of an edible fat containing kernel and surrounded by a hard or a brittle shell. Nuts have a rich flavor. Hence nuts were widely used in making of deserts and also in the baked goods. They are the very much concentrated source of energy. So whenever we we try making chakra
1:49 pongal, pyasum or anything usually the kids they will search for the cashew nuts or almonds there right this is all because of the rich flavor they have and basically nuts are being called to have the very concentrated source of energy at the same time a good amount of flavor as well. So just moving on to the other parts of the nuts is that they give us great energy boost and provide our body with the plenty of antioxidants, vitamins and minerals. Most of the fats contained in nuts are healthy fats such as omega3 and other monossaturated and polyunsaturated
2:35 fats such as mufa, pufa everything and the ground nuts, cashew nuts, coconuts and almonds are the nuts which is commonly used in India. Apart from it we have again pistachios you know hazelnuts these are also the commonly consumed nuts but not more predominantly in India. So just moving on to the other continued introduction for the nuts and oil seeds is that certain nuts like almonds, pistachios, walnuts and cashew nuts are used in the preparation of sweets and deserts while ground nuts and coconuts are used as the oil source. If you could see ground nuts cannot be used
3:21 in the deserts even though some people cherish to use but it doesn't have the flavor as the cashews almonds are being produced and also the coconuts are being predominantly used for the production of oil. And moving on to the composition of the nuts is that yan nut in the context of fruits it is a dry single seeded fruit with a hard shell and a protective husk or inwell cure. The shell is actually the hardened per cup or ovary wall of the flower and it doesn't open to release the seed. So we'll just discuss about the parts of the nut. The very first is the shell which is also called as the husk. The outer hard layer
4:10 that protects the seed. This is the ripened per cup. The ovary wall of the flower. So the next we have the seed which is actually the kernel or it is called as nut meat. The edible part inside the shell. It contains the embryo of the future plant. an invulkar which can be sometimes present not like others but for sometimes it can be present. It is basically a cup-like structure not part of the ovary wall that can surround the nut. So the examples of nuts are there are two classifications which can be provided one is true nut and the next one is not truly nuts. In the true nuts category, acorns, hazelnuts and
4:56 chestnuts comes under the example of true nuts. Whereas not truly nuts which is almonds, walnuts, pecans and pistachios are technically the seeds of the droop fruits and not true nuts. So just moving on to the ground nuts. Ground nuts are the very rich source of protein and fat. They are exceptionally rich in niacin and B complex vitamin. Ground nut is called the king of oil seeds and it is one of the most important food item and cash crops of our country. Besides being a valuable source of all the nutrients, it is a
5:43 lowpriced commodity as well. And ground nuts is called as the wonder nets and the man's cashew net because which is inexpensive and it is easily available and India is the most highest seller of the ground nuts and also the producer as well. So moving on to the importance of ground nuts. Why are they being cherished in our Indian cookery? So they are particularly valued for its protein content and the ground nuts contain more protein when compared with meat and two and a half a times more than in eggs. So basically when an vegetarian wants to meet his protein requirements consuming ground nuts on a regular basis can able
6:28 to meet his daily demands for the protein category because they are being cherished that more amount of protein is present in ground nuts when compared with the eggs and also in non-vegetarian foods. In addition to protein, ground nuts are the good source of the other micronutrients such as calcium, phosphorus, iron and zinc. Ground nuts also contain the vitamin E which is heart healthy vitamin. So heart healthy aspect the grounds are much useful and they are also less amount of vitamin B complex and also being an oil seed crop as we have discussed in the prior slides groundut oil is being predominantly used all over the India
7:14 and being an oil seed crop it contains 40 to 49%age of oil groundnut oil is extremely high in monounsaturated fatty fatty acids which is nothing but mufa and polyunsaturated fatty acids which is also called as pufa and it helps to lower your down LDL cholesterol which is also called as the bad cholesterol. Usually the cholesterol is being divided into two which is HDL and LDL. HDL is termed as high density lipoprotein and whereas LDL is called as low density lipoprotein. So low density lipoprotein is considered to be the bad for the health because it is uh an indicator of the bad cholesterol. So
8:00 while consuming the groundut oil most often or more frequently we can able to reduce the bad cholesterol levels in the body. So then what about the ground role in cookery? Do you think only it is used for the oils? Obviously no. Ground nuts can be consumed either boiled or roasted. It is also used in the preparation of peanut butter. The chief product is the oil which can be used for the cooking. The cake which is the after the oil is being extracted the cake which is left it can be purified and can be used as a supplementary mix. Also it is used to make various food preparations like butter, traditional
8:47 candies, chocolates, buries etc. As you can see in the picture, the right one shows the ground nut chutney which is the most rich flavored tradition of the Indian culture and the next is the peanut chiki. So the peanut are being consumed either boiled or roasted all of which has a very good flavor and in the Indian context peanut butter is becoming very popular because of the rich protein content present in it. So when compared with other synthetic or the artificial jams or any other spreads this peanut butter will be the best option as if to satisfy nutritionally as if to satisfy the taste buds as well. So then we'll discuss about the cashew nuts. So I hope
9:34 most people knew what are the cashew nuts. They are the rich source of protein, fat and also some amount of iron. And 1 oz of cashew nut contains 5 g of protein and high levels of essential minerals such as iron, magnesium, phosphorus, zinc, copper and manganese which all of these are essential for the good health and cashew oil which is also being familiar nowadays. Cashew oil contains antibacterial properties that help our body to build up the best immune system as if to fight against various
10:20 infections and diseases. That is why cashewut oils are also being used by the people in order to have the better immune system. So the next is that the cashew nuts consumptions daily enhances the eyesight alongside lessening irritation. So basically cashew nuts are considered to be the eye healthy because during the conception which happens in the long term it enhances the good eyesight and also it has the ability to lesser down the irritation. What about the role of cashew nuts in cookery? Sweets can be made from cashew nuts whether roasted, salted, sugared or covered in chocolate. Cashew nuts are
11:08 often used as a flavor compliments to appetizers, main dishes and deserts. So when basically cashew nuts are there that particular food items becomes much tasty, much edible. This is all because of the unique flavor present in the cashew nuts by then. So this cashewuts can be used in wide array of the preparation of foods which is including sweets you know appetizers preparing pula biryani and all these cashewuts can be utilized. The next is the coconut. The coconut palm which is caucus nucifera lin is one of the most useful palms in the world. Every part of the tree is useful for human for some
11:55 purpose or the other. Therefore the coconut palm is also called as kalpa rshia meaning the tree of heaven and the coconut the white kernel of coconut are extremely rich in calories though not a very good source of protein. It is a most important point to be considered here because the calories are extremely high in the kernel of the coconut but definitely not the protein and it has been extensively used in cookery in Tamil Nadu and Kerala. Almost in the preparation of all dishes in the states of Tamil Nadada and Kerala, coconut will be the principal compound which is present in all the foods and in some
12:41 parts the white kernel or the fresh kernel can be dried which is called as copra and that has a high content of oil which also used in the Indian households. What about the role of coconut in cookery? kernel is grounded and or used as thickening agent. For example, when doing any of the curries when do you feel that the curry consistency is not good? By the time people used to grind a slice of coconut peas and they can add in the gravies so that the desirable texture can be opted without compromising the flavor and in the preparation of curries, chutney, sweets and also in the pudding. So coconut will be the principal compound
13:28 and coconut dried and made into flour is used in bakeries. Nowadays the desiccated coconut or dried coconut is much available in all the supermarkets. Thereby it can be used in the preparation of bakeries and also coconut is also used in the preparation of sweets like as we people are knew about the coconut burfy and all such stuffs definitely has the presence of coconut in it and in sometimes coconut oil can be used as a medium of cooking. What are the health benefits of coconut? As we already stated which is extremely high in calories. So can we consume that or not? The answer to the question is obviously here are few points stating that coconut is used for its strong
14:14 antioxidant properties and health benefits and it also improves digestion and in some studies it supports stating that it wards off the wrinkles and it also stabilizes the blood glucose level therefore which is helpful for the diabetes patient and also there are few studies quoted that regular consumption of coconut can able to lower down the cholesterol levels in the body. So these are the health benefits of coconut. So coconut is being a heavenly food and consuming that in the moderation can able to have the better health benefits. Let's move on to the almonds. Almonds are the best concentrated source of
15:01 energy as they have 60%age of fat. Almonds have 20 percentage of protein like pulses. Usually almonds contribute to the higher amount of fat when compared with the protein. If you see here almost 60%age of fat is extremely high and also 20%age of protein is good but still uh which is actually a superfood I could say and like other nuts carbohydrate content is also very low in the almonds. So almonds are used in the preparation of many sweets including the preparation of bada milk you know some uh as a garnishing agent in many fruits or many foods many sweets
15:47 the almonds can be preferred and it is a rich source of protein and they are not of high biological value protein as we can say there are two types of protein right high biological value and also the low biological value high biological value proteins Almonds are considered to be the super protein or the good quality protein. So even though the almonds are the rich source of protein, they are not considered to be that superior protein. Almonds are an excellent source of vitamin E and antioxidant. As we all know, vitamin E is a very good nutrient which is needed for the heart health. By the time almonds have the tendency to satisfy those heart healthy nutrients. So thereby which is heart healthy and
16:33 this is what the next point also suggests that it reduces the heart disease and by reducing the LDL levels as we discussed in the prior slides the ill effects of LDL so LDL which is considered to be the bad cholesterol which is not required in the body so to some people who consume the non-vegetarian foods regularly or maybe the fried ones or the junk foods they have the highest level of LDL deposits in the body for them definitely the consumption of the almonds on a regular basis can helps to have a good heart health. So this is all about nuts. So we'll delve onto the oil seeds. Now basically oil is extracted from a range of oil seeds, fruits, nuts and also the
17:19 seed kernels. However, not all oilbearing seeds and nuts contain the edible oil. Some contain poisons or unflavor or unpleasant flavors and or used only for the pains. Whenever we say the word oil, it is not required to be used only in the household cookery. As this point rightly states, some are very poisonous and some oils are actually having a poor order the unpleasant flavor. So that also stops us to use it in the regular diet or the food. So by that twin those oils can be used for the preparation of paints etc. So then a variety of vegetables oil are used for
18:06 household cooking and also as an ingredient for other food products such as baked items and snacks. As we have discussed like a variety of oil we have sesame oil, ground nut oil, sunflower oil, safflower oil like that. A variety of vegetable oil can be used for household cooking and also it offers you know food products such as baked items, snacks etc. Many oil seeds like mustard corn mustard many oil seeds like mustard oil, corn oil, sunflower oil, sesame oil, palm oil and olive seeds are used everyday in various parts of a country for the cooking purpose. So what is about the
18:52 mustard seeds? Mustard seeds are used for making mustard oil which is widely used for cooking in India. And the mustard oil is a great oil substitute for traditional cooking oil as it is often used as a stimulant to help digestion and circulation. Due to the mustard seeds oil's antimicrobial properties, the oil can be able to prevent due to its antimic due to its antibacterial properties. This oil can able to prevent skin diseases, coughs etc. So let's discuss about the corn oil.
19:37 Corn oil is considered to be the healthy edible oil. It is composed mainly of polyunsaturated fatty acids and also they are low in saturated fat. Though unlike corn oil is not predominantly used in the Indian cookery but still they are considered to be the healthy edible oil. The next is all about the castor seeds. Castor seeds are used for making castor oil which is mostly used for beauty care purpose like hair care, skin care and other health benefits. And castor oil has little higher viscosity as it is little stickier than other types of oil. If you
20:22 see the corn oil, the safflower oil, it doesn't have that much viscosity and the stickiness will be not higher. It is more or like a watery consistency but not exactly water. But in the castor oil, it has a very higher viscosity and very stickier when compared with the other types of oil. Let's discuss about the sunflower seeds. Sunflower seeds are used for making sunflower oil which is be widely used in cooking. It is low in carbohydrate and contains nearly 40%age of fat and a good quality protein. Sunflower oil is also the great option because it contains the good amount of vitamin E. As discussed earlier, vitamin
21:08 E is essential for the heart health. So thereby vitamin E through the sunflower oil consumption can makes the heart healthy. And it is also stated that the sunflower seeds contain all the essential nutrients that are required for a healthy body. So making the sunflower seeds oil consumption is the complete source and the presence of polyunsaturated fatty acids which is pufa in the sunflower seeds which helps to lower down the LDL levels or the bad cholesterols in the body and also in some studies it states that it prevents colon cancer and is helpful in the preparation of the body. It boosts the
21:55 immune system and also promotes the appropriate functioning of the nervous system as well. This is a kind of a new research where we can support this. The colon cancer prevention is not that much easy but the all the essential nutrients present in this sunflower seeds oil can helps to have this desirable health outcome. So what about the sesame seeds? Sesame oil is made from sesame seeds. It is used for cooking, body massage, oily weather vea and also used as alternative medicine. In most of the spas, in most of the you know probably uh physical health oriented um companies or industries they
22:41 predominantly use the sesame seeds where people doesn't use sesame seeds for the cooking purpose but also for relieving all kinds of ache in the body for the body massage purpose and also in ayurvea and also in alternative medicine. Sesame oil is one great choice as it has a few restorative properties. Sesame oil is beneficial for diabetics and also brings down the circulatory strain of the heart. And it has been stated that like many oils, sesame oil is also a good source of vitamin E. So thereby it helps to keep the heart very healthy and it has been a very good choice when compared with the other oil and it helps
23:28 to and also certain studies quoted that this sesame seeds can helps us to maintain a good oral and dental health as well. Let's discuss about the palm oil seeds. Palm oil seeds are largely obtained from tropical, subtropical and warm regions of the world. These seeds are used for making palm oil which has a many benefits and palm oil is considered to be the rich source of antioxidants, keratins and vitamin E. So let's discuss about the olive oil seeds. Olive seeds are largely found in Mediterranean region in some parts of Asia and Africa.
24:16 Olive oil is used in cooking and it is also good for the heart. So instead olive oil is being familiar nowadays like lot of social media platforms promoting oil olive oil but in the Indian culture mostly olive oil is not used but because of the higher popularity people have started using olive oil as well. So let's discuss about the fatty acid composition of oil. So here the most commonly used oil are being listed here. So when you see all these the saturated content of the oil is extremely high in coconut oil. The second least will be the palm oil and the total monoounsaturated content is
25:01 extremely high in olive oil and the sesame seeds and the mustard oil also has the good total monounsaturated fatty acid content. Just moving on to the pufa which is polyunsaturated fatty acid content. The corn oil and also the sunflower oil seems to be have the highest amount and the least amount of pua is found in the coconut oil and this is the overall tabular which shows the fatty acid profile of the consumption of oil. Moving on to the refined oil. Vegetable oils are produced from oil containing seed, fruits or nuts by various pressing processes by solvent extraction and also by combination of these. So the seed cake that is
25:49 relatively high in protein remains after fat extraction is often used for animal feeds. Let's discuss about the hydrogenation technique. Plant oils contain a large percentage of unsaturated fatty acids and hence have a tendency to become rancid. These unsaturated glycerides in oil can be converted to saturated glycerides by the addition of hydrogen and this process is termed as hydrogenation. Hydrogenated fat is manufactured from vegetable oils by the addition of molecular hydrogen to the double bonds in the unsaturated fatty acids in the presence of a substance called nickel.
26:35 Unsaturated fatty acids are of two types. There are monounsaturated fatty acids and polyunsaturated fatty acids. What is vanpati? So hydrogenated oil in India is known as the term called vanaspati. It is manufactured by hydrogenating refined groundnut oil or a mixture of groundut oil with other edible vegetable oils. Good and bad fatty acids are found in vanpati. Therefore it is considered to be harmful for the health. And let's discuss about the margarine. Margarine is made from vegetable oils like cotton, seed oil, soya bean oil, corn oil,
27:22 groundut oil, coconut oil and also from the meat fat. Margarine is made from one or more optional fat ingredients churned with cultured pasteurized skimmed milk or the whey protein. And the margarine is butter and in some cases margarine is widely used as a substitute for butter. Let's discuss about the nutrative value of nuts and oil seeds. Nuts and oil seeds contains a high level of fat. Hence they are not good sources of protein but they are known to be the concentrated sources of energy. Nuts overall they are low in
28:08 saturated fatty acids and high in monounsaturated fatty acids and polyunsaturated fatty acids. Nuts can be included in cholesterol lowering diets and they do have the desirable fat content and good fatty acid profiles. Nuts basically contain omega-3 fatty acids such as mufa and pufa which is nothing but monounsaturated fatty acid and polyunsaturated fatty acids. Almonds are also the good source of vitamin E. Vitamin E is an antioxidant and it is a very essential vitamin for the maintenance of heart health. Thereby almonds helps us to satisfy the same. The next is most nuts are good sources of B vitamins. Thamin which is nothing
28:56 but vitamin B1, riboplavin vitamin B2 and folic acid which is vitamin B9 and the ground nuts are considered to be the excellent source of niacin which is nothing but vitamin B3. Nuts are the healthy snack but to be eaten in moderation. This is a point to note even though nuts are the concentrated source of energy. Nuts they do have this and that health benefits but even though eating them in moderation only matters. The phytochemicals in nuts include allergic acid, flavonoids, phenolic compounds, luteolin and tootrienols all together makes us to have the healthy and also the balanced life. What about the role of nuts and oil seeds in
29:43 cookery? Nuts and oil seeds are used in cookery as whole, halfed, flaked, nipped, ground or even desiccated. Nuts are used in fresh, raw, roasted or boiled or salted forms and also in fried forms. Nuts are considered to be the healthy snack item because it is a concentrated source of energy and presence of all the almost the nutrients present in it and nuts can also be used as a thickening agent. Coconut and cashew nuts are used as thickening agent in the preparation of gravies etc. Chutney can be made and used from nuts example as we discussed ground, coconut
30:31 etc. Sweets can also be prepared from the nuts like chiki, bury, kukatai, cashewut etc. And the peanut butter is used as a topping on the bread or as a side dish along with chapati. Oil is used as a cooking media for frying and seasoning. Oil is also used as preservative when pickles. Powders made out of nuts like ground and coconut are used as chutneys and salad dressing. Nuts are used as garnishing material either raw, roasted, salted or boiled forms. Nuts are also used in the preparation of ice creams, cakes, pastries, pyasm, chocolate and
31:17 also in certain beverages. Example badamir. So this is all about the nuts and oil seeds. So basically the key takeaway is that nuts are highly important to the diet and they are part of the balanced diet but even though it is a concentrated source of energy it contains all the nutrients eating that in moderation matters. Usually the handful of nuts this is what the count we say. So handful of mixed nuts is healthier for everybody. When the moderation is exceeding then it can lead to obesity, health issues etc. Hence moderation is the only key for the consumption of nuts and oil seeds. Thank
32:06 you.
