ALMONDS
Almonds are a variety of nuts that are super popular not just because of their nutritional profile but also because of their rich taste. Almonds are a great source of antioxidants which prevent inflammation as well as the risk of grave problems like cancer, reduce levels of oxidative stress, make you happy and slow down ageing. Almonds are among the few nuts and seeds that are really beneficial for people with diabetes. Since almonds have good fibre and are fairly low on carbs, they help manage your high blood sugar levels. Due to the presence of high concentration of magnesium in it, it helps improve insulin function since a lot of diabetic patients are also deficient in magnesium. Almonds are also fairly high on protein and fibre, it helps promote satiety in the body, making you crave less and ultimately effecting on your hunger levels. For better absorption of nutrients, it is however advised to soak them overnight, peel off their brown skin and then have them but having them raw is no less beneficial. A handful of almonds (roughly 28 grams) contains:
Calories: 161
Fibre: 3.5 grams
Protein: 6 grams
Carbs: 2.5 grams
Fat: 14 grams
CASHEWS
Cashews are seeds that are extremely popular throughout the world, for to its buttery and mild salty sweet flavor, which makes it a food worth savoring. Cashews have ample of health benefits which includes aid in production of blood, supporting heart health, improving blood pressure, preventing cancer and support in weight loss as well. Other benefits include increase in bone mass density, maintain skin health, help preserve vision, support liver health and help improve fertility. Cashews are great sources of copper and iron, which are important pre-requisites in the production of red blood cells. Though, calorie dense, they are highly nutritious and extremely delicious. The nutritional value 100 grams of cashews possess are as follows:
Total Carbohydrate -33g 11% RDA
Dietary Fibre -3.5g 13% RDA
Sugars -5.9g
Total Fat -44g 67% RDA
Saturated Fat-7.8g
Monounsaturated Fat-24g
Polyunsaturated Fat-8g
Protein -18.5g 36% RDA
PISTACHIOS
Pistachios are another nutrient-loaded nut that can be enjoyed as a healthy snack or as part of a delicious recipe. Pistachios are rich in antioxidants that protect eyes from cellular damage, keeping eyesight sharp as the years go on. Pistachios have a fairly high essential amino acid ratio and the highest percentage of branched-chain amino acids that are believed by some to improve muscle recovery after exercise. Pistachios have been studied for their potential role in prevention of colon cancer. Roasting pistachios does not lower the nutrient value in this regard. Raw or roasted varieties both are considered protective against colon cancer. Pistachios are also a rich source of vitamin B6, phosphorus, and thiamine, and an excellent source of copper. A single serving of pistachios offers more potassium than half of a large banana. Pistachios also have the highest phytosterol content among nuts. The following nutrition information is provided by the USDA for 1/2 cup of unsalted pistachios without shells (64g).
Calories: 366
Fat: 29g
Sodium: 8mg
Carbohydrates: 18g
Fibre: 7g
Sugars: 5g
Protein: 13.5g
Potassium: 645mg
WALNUTS
Walnuts are edible seeds that have a delicious taste and crunchy texture. They are extensively used in many desserts and baked goods such as cookies, cakes, granola, cereals, energy bars, and the ever-popular banana walnut bread. Walnuts are packed with essential fatty acids and is known for anti-aging properties. Walnuts are 65 percent fat by weight and 15 percent protein. They are richer than most nuts in polyunsaturated fats (considered as the “good” fats) and have a relatively high amount of omega-3 fatty acid called alpha-linolenic acid (ALA). Walnuts are also particularly rich in linoleic acid which is an omega-6 fatty acid.
Walnuts offer a lot of health benefits which includes reduced inflammation, regulated sleep, improved digestive system and metabolism, improved bone and brain health, manages weight, improved heart health and is also beneficial in maintaining skin and hair health. The nutritional value of 100 grams walnuts is as follows:
Water [g] 4.07
Energy 654
Energy [kJ] 2738
Protein [g] 15.23
Total lipid (fat) [g] 65.21
Ash [g] 1.78
Carbohydrate, by difference [g] 13.71
Dietary Fibre [g] 6.7
Sugars, total including NLEA [g] 2.61
RAISINS
Raisins are actually grapes that have been dried in the sun or in a food dehydrator. Raisins are naturally sweet and fairly high in sugar and calories, but they’re beneficial to our health when eaten in moderate amounts. Raisins are known to aid digestion, keep your bones strong and boost iron levels in your body. A half cup of raisins gives you 3.3 grams of fibre, which is roughly 10-25% of your daily needs. Fiber helps you feel full for longer and aids in digestion as well. Raisins are a great source of iron, which helps in the formation of red blood cells. They also contain a fair amount of calcium and boron. Boron works with calcium and vitamin D to keep your bones and joints healthy. It also plays a role in treating osteoporosis. Raisins are an excellent source of antioxidants like phenols and polyphenols. These antioxidants help remove free radicals from your blood and may prevent damage to your cells, preventing diseases like cancer, heart disease, and stroke. Raisins can be enjoyed direct from the box or added to a lot of delicacies like muffins, oatmeal and breads. The nutritional value of raisins per ounce is as follows:
Calories 85
Carbs 22g
Protein 0.9g
Fiber 1.1g
Fat 0.1g
DATES
Dates are a popular fruit, highly beneficial due to the innate composition of macronutrients and many other healthy elements. The nutritional value of dates is really off the charts. The fruit is packed with a lot of essential vitamins and other nutrients that can be extremely beneficial to your overall health. Dates are also rich in carbs and fibre which makes it one of the healthiest dry fruits. Dates contain high concentration of antioxidants that help in preventing dangerous diseases like cancer, heart attack. Regular consumption of dates by pregnant woman gives way to delivering by natural labour. Some studies have found consumption of dates beneficial in fighting microbial infections. Dates have the ability to increase the production of insulin, thereby reducing the blood glucose levels proving to be extremely beneficial for people with diabetes. The presence of phenolics and flavonoids in dates contributes to it’s excellent capability in reducing the inflammation that occurs within the body. The high concentrations of vitamin C and vitamin D in dates prevents faster ageing and helps you look younger. The nutritional value of per date is as follows:
Calories 20
Carbs 5.3g
Fiber 0.6g
Protein 0.2g
Fat 0g
APRICOTS
Apricots are stone fruits that are extremely nutritious, loaded with many essential vitamins and minerals. Apricots are a good source of many antioxidants like beta carotene, flavonoids and vitamins A, C, and E. They help protect your body from oxidative stress, which is connected to many chronic diseases. Apricots are good sources of compounds like vitamin A and E that do great benefits to the health of your eyes. Apricot is a good source of Vitamin C and E that may benefit your skin and help fight skin damage caused due to sunburns, UV light exposure. It also builds collagen which gives your skin elasticity and strength. Apricots are high in potassium, a mineral that aids nerve signaling, muscle contractions, and fluid balance. Consuming potassium-rich foods, such as apricots, may reduce your risk of stroke and help prevent high blood pressure. Apricots are naturally high in water, which is vital for optimum health. They have also been found to improve your gut health. Just 2 fresh apricots (70 grams) provide you with followed nutrition:
Calories: 34
Carbs: 8 grams
Protein: 1 gram
Fat: 0.27 grams
Fiber: 1.5 grams
7 Dry Fruits to include in your Daily Diet to stay Healthy
