Best Dry Fruits for Health
Best Dry Fruits for Health:
In this fast paced world, you always look for shortcuts in anything you do, even when it comes to food intake. Best Dry Fruits for Health are the perfect quick fix food that most people depend on to satiate those uninvited hunger pangs, especially when they are running against time or are trying to stick to their diet.
These snacks are all the best dry fruits for health like almonds, cashew, raisins, prunes, etc., that you find in markets and department stores all around you. Dried fruits are basically fresh fruits that have been dried. Fruits are dehydrated by conventional sun drying or other drying techniques. They shrivel up and the pulpy remains are the dry fruits that you enjoy at breakfast or during those mid-meal breaks. As the water content is removed, the fruits become energy-bombs with concentrated nutrients.
Best Dry Fruits for Health:
In this fast paced world, you always look for shortcuts in anything you do, even when it comes to food intake. Best Dry Fruits for Health are the perfect quick fix food that most people depend on to satiate those uninvited hunger pangs, especially when they are running against time or are trying to stick to their diet.
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| Best Dry Fruits for Health |
What are the best dry fruits for health?
Here is a list of commonly available and super-nutritious best dry fruits for health that should be consumed every day for all the benefits that they possess.
(1) ALMONDS
In the list of best dry fruits for health, we are recommending first dry fruit as "Almonds".
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| Best Dry Fruits for Health |
Almonds are packed with vitamins, minerals, protein, and fiber, and are associated with a number of health benefits. Just a handful of almonds — approximately 1 ounce — contain one-eighth of our daily protein needs.
Almonds may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.
Almonds are, in fact, seeds; they are a "drupe" and are therefore not considered a true nut.
Almond trees are believed to have been one of the earliest trees to have been domesticated. Evidence of domesticated almond trees dating to 3000-2000 BC have been unearthed in Jordan.
The health benefits of almonds have been documented for centuries, and modern research backs up some of these claims - there any many goods reasons to include them in your diet.
Fast facts on Almonds
Here are some key points about almonds. More detail and supporting information is in the main article.
Almonds are not, in fact, a true nut.
The almond is a species of tree native to India, North Africa, and the Middle East.
Wild almonds contain a powerful toxin.
Some evidence suggests that almonds can lower cholesterol levels.
Almonds were first domesticated thousands of years ago.
Benefits of Almonds
There are a number of potential health benefits associated with almonds.
1) Almonds and cholesterol
A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.
2) Almonds and cancer risk
A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.
They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.
3) Almonds and heart disease
Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and being good for the heart.
There is some evidence indicating that including almonds in your diet may help ward off heart disease, but overall, the evidence is inconclusive.
4) Almonds and vitamin E
Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage.
Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer's, some cancers, and heart disease.
5) Almonds and blood sugar
There is some evidence that almonds may help keep blood sugar under control.
This ability is thought to be due to their high levels of magnesium — containing almost half the daily recommended amount in just 2 ounces of almonds.
6) Almonds help manage weight
Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken in overall.
Nutrition
Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bio active molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which may help prevent cardiovascular disease.
As far as vegetable foods are concerned, nuts and seeds are the richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.
Almond nutritional report
One cup of whole, raw almonds (143 grams) contains:
Water - 6.31 grams
Energy - 828 kilocalories
Protein - 30.24 grams
Total lipid (fat) - 71.40 grams
Carbohydrate, by difference - 30.82 grams
Fiber, total dietary - 17.9 grams
Sugars, total - 6.01 grams
Cholesterol - 0 grams
Calcium, Ca - 385 milligrams
Iron, Fe - 5.31 milligrams
Magnesium, Mg - 386 milligrams
Phosphorus, P - 688 milligrams
Potassium, K - 1048 milligrams
Sodium, Na - 1 milligrams
Zinc, Zn - 4.46 milligrams
Vitamin C, total ascorbic acid - 0 milligrams
Thiamin - 0.293 milligrams
Riboflavin - 1.627 milligrams
Niacin - 5.174 milligrams
Vitamin B-6 - 0.196 milligrams
Folate, DFE - 63 micrograms
Vitamin B-12 - 0 micrograms
Vitamin A, RAE - 0 micrograms
Vitamin A, IU - 3 International Units
Vitamin E (alpha-tocopherol) - 36.65 milligrams
Vitamin D - 0 International Units
Vitamin K (phylloquinone) - 0 micrograms
Caffeine - 0 milligrams
Almonds may be eaten on their own, raw, or toasted; they are available sliced, flaked, slivered, as flour, oil, butter, or almond milk.
Almonds are, in fact, seeds; they are a "drupe" and are therefore not considered a true nut.
Almond trees are believed to have been one of the earliest trees to have been domesticated. Evidence of domesticated almond trees dating to 3000-2000 BC have been unearthed in Jordan.
The health benefits of almonds have been documented for centuries, and modern research backs up some of these claims - there any many goods reasons to include them in your diet.
Fast facts on Almonds
Here are some key points about almonds. More detail and supporting information is in the main article.
Almonds are not, in fact, a true nut.
The almond is a species of tree native to India, North Africa, and the Middle East.
Wild almonds contain a powerful toxin.
Some evidence suggests that almonds can lower cholesterol levels.
Almonds were first domesticated thousands of years ago.
Benefits of Almonds
There are a number of potential health benefits associated with almonds.
1) Almonds and cholesterol
A study published in the Journal of the American Dietetic Association suggests that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.
2) Almonds and cancer risk
A study, published in 2015 in Gynecologic and Obstetric Investigation, looked at nut consumption and cancer risk.
They found that individuals who consumed higher quantities of peanuts, walnuts, and almonds had their risk of breast cancer reduced by 2–3 times.
3) Almonds and heart disease
Almonds, along with nuts and seeds in general, are often associated with improved levels of blood lipids and being good for the heart.
There is some evidence indicating that including almonds in your diet may help ward off heart disease, but overall, the evidence is inconclusive.
4) Almonds and vitamin E
Almonds contain relatively high levels of vitamin E, an antioxidant. In fact, they are one of the best natural sources of vitamin E, providing 37 percent of the recommended daily intake in just 1 ounce. Vitamin E helps protect cells from oxidative damage.
Also, higher vitamin E intake has been tentatively associated with a reduced risk of certain diseases, such as Alzheimer's, some cancers, and heart disease.
5) Almonds and blood sugar
There is some evidence that almonds may help keep blood sugar under control.
This ability is thought to be due to their high levels of magnesium — containing almost half the daily recommended amount in just 2 ounces of almonds.
6) Almonds help manage weight
Because almonds are lower in carbohydrates and high in protein and fiber, they can help people feel fuller for longer; this has the potential to reduce the number of calories taken in overall.
Nutrition
Almonds are a source of vitamin E, copper, magnesium, and high-quality protein; they also contain high levels of healthy unsaturated fatty acids along with high levels of bio active molecules (such as fiber, phytosterols, vitamins, other minerals, and antioxidants), which may help prevent cardiovascular disease.
As far as vegetable foods are concerned, nuts and seeds are the richest in fiber after cereals, which could explain why almonds are good for cardiovascular health.
Almond nutritional report
One cup of whole, raw almonds (143 grams) contains:
Water - 6.31 grams
Energy - 828 kilocalories
Protein - 30.24 grams
Total lipid (fat) - 71.40 grams
Carbohydrate, by difference - 30.82 grams
Fiber, total dietary - 17.9 grams
Sugars, total - 6.01 grams
Cholesterol - 0 grams
Calcium, Ca - 385 milligrams
Iron, Fe - 5.31 milligrams
Magnesium, Mg - 386 milligrams
Phosphorus, P - 688 milligrams
Potassium, K - 1048 milligrams
Sodium, Na - 1 milligrams
Zinc, Zn - 4.46 milligrams
Vitamin C, total ascorbic acid - 0 milligrams
Thiamin - 0.293 milligrams
Riboflavin - 1.627 milligrams
Niacin - 5.174 milligrams
Vitamin B-6 - 0.196 milligrams
Folate, DFE - 63 micrograms
Vitamin B-12 - 0 micrograms
Vitamin A, RAE - 0 micrograms
Vitamin A, IU - 3 International Units
Vitamin E (alpha-tocopherol) - 36.65 milligrams
Vitamin D - 0 International Units
Vitamin K (phylloquinone) - 0 micrograms
Caffeine - 0 milligrams
(2) CASHEW NUTS
In the list of best dry fruits for health, we are recommending second dry fruit as "Cashew Nuts".
Best Dry Fruits for Health
Cashews are a type of nut with a soft consistency and sweet flavor.
They are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. These regions are the largest producers of cashews today. Cashews are sold both raw or roasted, and salted or unsalted. Cashews have recently been used to make dairy alternatives, such as cashew milk, cashew-based cheese and cashew-based cream sauces and sour cream.
This article is part of a collection of articles on the best dry fruits for health benefits. It gives information on the nutritional value of cashews and their possible health benefits.
Cashew nuts are full of anti-oxidants, vitamins and minerals which are required for the normal functioning of the body. The kidney shaped or bean shaped nuts have many health benefits, a few of which are presented below:
Health Benefits of the Cashew Nuts:
Below listed are the benefits of cashew nuts.
1. Prevents Cancer:
Proanthocyanidins are a class of flavonols which fight against tumor cells by stopping them to divide further. These proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells and keeps you away from colon cancer. This is one of the major cashew nut benefits.
2. Healthy Heart:
Cashews contain low fat content when compared to other nuts and that too in the oleic acid form which is very healthy for heart. They are cholesterol free and the antioxidants present keeps you away from heart diseases.
3. Lowers High Blood Pressure:
Cashew nuts lower your blood pressure with the help of magnesium present in them.
4. Helps Hair:
Copper is the mineral which helps your hair get that color. So if you take cashews which are full of copper content, you can get that black hair that you always wished for.
5. Healthy Bones:
Like calcium, magnesium is also important for bone health which is the main content in cashew nuts.
6. Healthy Nerves:
Magnesium is stored on the bones surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract. It also leads to high blood pressure, migraine headache etc.
7. Prevents Gallstones:
Daily intake of cashewnut can reduce the risk of developing gallstones up to 25%.
8. Helps in Weight Loss:
Even though cashew nuts are considered as fats, it contains good cholesterol. So contrary to popular belief, those who eat cashews at least twice a week gain less weight when compared to those who eat less.
9. Anti-oxidants:
Selenium, copper, magnesium etc. act as co-factors for many enzymes.
10. Helps Digestion:
Cashew nuts help in growth and development, nucleic acid synthesis and digestion.
11. High on Vitamins:
Cashew nuts are rich in vitamins like riboflavin, pantothenic acid, thiamin, niacin etc. These vitamins keep you safe from sideroblastic anemia, pellagra, etc.
12. Healthy Gums and Teeth:
As mentioned before, the magnesium content present in cashew nuts is very good for bones. So it gives healthy teeth as well as strong gums to hold them.
13. Pleasant sleep:
After menopause, these cashew nuts can give you relaxed and pleasant sleep during nights.
14. Free Radicals:
Cashew nuts help our body to utilize iron properly and eliminate free radicals which cause health problems.
15. Macular Degeneration:
Cashew nuts have the ability to filter Sun’s UV rays and protect us from macular degeneration.
Now that you know the health benefits of Cashew nuts, ensure that you eat a few once every week and I am sure you already love them.
Nutrition
Cashews also contain vitamins C and B, including 7 micrograms (mcg) of DFE folate.
A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein.
Cashew nutritional report
According to the US Department of Agriculture (USDA) National Nutrient Database, 1 ounce of raw cashews (28.35 grams) contains:
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157 calories
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8.56 grams (g) of carbohydrate
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1.68 g of sugar
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0.9 g of fiber
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5.17 g of protein
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12.43 g of total fat
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10 milligrams (mg) of calcium
-
1.89 mg of iron
-
83 mg of magnesium
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168 mg of phosphorus
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187 mg of potassium
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3 mg of sodium
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1.64 mg of zinc
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| Best Dry Fruits for Health |
They are native to South America, specifically Brazil, and were introduced by colonists to Africa and India. These regions are the largest producers of cashews today. Cashews are sold both raw or roasted, and salted or unsalted. Cashews have recently been used to make dairy alternatives, such as cashew milk, cashew-based cheese and cashew-based cream sauces and sour cream.
This article is part of a collection of articles on the best dry fruits for health benefits. It gives information on the nutritional value of cashews and their possible health benefits.
Cashew nuts are full of anti-oxidants, vitamins and minerals which are required for the normal functioning of the body. The kidney shaped or bean shaped nuts have many health benefits, a few of which are presented below:
Health Benefits of the Cashew Nuts:
Below listed are the benefits of cashew nuts.
1. Prevents Cancer:
Proanthocyanidins are a class of flavonols which fight against tumor cells by stopping them to divide further. These proanthocyanidins and high copper content in cashew nuts help fight against cancerous cells and keeps you away from colon cancer. This is one of the major cashew nut benefits.
2. Healthy Heart:
Cashews contain low fat content when compared to other nuts and that too in the oleic acid form which is very healthy for heart. They are cholesterol free and the antioxidants present keeps you away from heart diseases.
3. Lowers High Blood Pressure:
Cashew nuts lower your blood pressure with the help of magnesium present in them.
4. Helps Hair:
Copper is the mineral which helps your hair get that color. So if you take cashews which are full of copper content, you can get that black hair that you always wished for.
5. Healthy Bones:
Like calcium, magnesium is also important for bone health which is the main content in cashew nuts.
6. Healthy Nerves:
Magnesium is stored on the bones surface which prevents calcium from entering the nerve cells and thus keeps the blood vessels and muscles relaxed. Insufficient amount of magnesium can lead calcium to enter the blood vessels leading them to contract. It also leads to high blood pressure, migraine headache etc.
7. Prevents Gallstones:
Daily intake of cashewnut can reduce the risk of developing gallstones up to 25%.
8. Helps in Weight Loss:
Even though cashew nuts are considered as fats, it contains good cholesterol. So contrary to popular belief, those who eat cashews at least twice a week gain less weight when compared to those who eat less.
9. Anti-oxidants:
Selenium, copper, magnesium etc. act as co-factors for many enzymes.
10. Helps Digestion:
Cashew nuts help in growth and development, nucleic acid synthesis and digestion.
11. High on Vitamins:
Cashew nuts are rich in vitamins like riboflavin, pantothenic acid, thiamin, niacin etc. These vitamins keep you safe from sideroblastic anemia, pellagra, etc.
12. Healthy Gums and Teeth:
As mentioned before, the magnesium content present in cashew nuts is very good for bones. So it gives healthy teeth as well as strong gums to hold them.
13. Pleasant sleep:
After menopause, these cashew nuts can give you relaxed and pleasant sleep during nights.
14. Free Radicals:
Cashew nuts help our body to utilize iron properly and eliminate free radicals which cause health problems.
15. Macular Degeneration:
Cashew nuts have the ability to filter Sun’s UV rays and protect us from macular degeneration.
Now that you know the health benefits of Cashew nuts, ensure that you eat a few once every week and I am sure you already love them.
Nutrition
Cashews also contain vitamins C and B, including 7 micrograms (mcg) of DFE folate.A 1-ounce serving of cashews is about 18 whole cashews. Cashews are high in monounsaturated and polyunsaturated fats and a good source of protein.
Cashew nutritional report
According to the US Department of Agriculture (USDA) National Nutrient Database, 1 ounce of raw cashews (28.35 grams) contains:
- 157 calories
- 8.56 grams (g) of carbohydrate
- 1.68 g of sugar
- 0.9 g of fiber
- 5.17 g of protein
- 12.43 g of total fat
- 10 milligrams (mg) of calcium
- 1.89 mg of iron
- 83 mg of magnesium
- 168 mg of phosphorus
- 187 mg of potassium
- 3 mg of sodium
- 1.64 mg of zinc
(3) WALNUTS
In the list of best dry fruits for health, we are recommending third dry fruit as "Walnuts".
Walnuts are round, single-seeded stone fruits that grow from the walnut tree. They are a good source of healthful fats, protein, and fiber. They may enhance heart and bone health and help in weight management, among other benefits.
Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona.
Beneath the husk of the walnut fruit is a wrinkly, globe-shaped nut. The walnut is split into two flat segments to be sold commercially.
Walnuts are available both raw or roasted, and salted or unsalted.
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| Best Dry Fruits for Health |
Walnut trees are native to eastern North America but are now commonly grown in China, Iran, and within the United States in California and Arizona.
Beneath the husk of the walnut fruit is a wrinkly, globe-shaped nut. The walnut is split into two flat segments to be sold commercially.
Walnuts are available both raw or roasted, and salted or unsalted.
Health Benefits of the Walnuts:
Below listed are the benefits of Walnuts.
1. Rich in Antioxidants
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
2. Super Plant Source of Omega-3s
Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
3. May Decrease Inflammation
Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.
4. Promotes a Healthy Gut
Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk.
5. May Reduce Risk of Some Cancers
The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this.
6. Supports Weight Control
Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.
7. May Help Manage Type 2 Diabetes and Lower Your Risk
Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnuts might have more direct effects on blood sugar control as well.
8. May Help Lower Blood Pressure
Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure.
9. Supports Healthy Aging
A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.
10. Supports Good Brain Function
Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.
11. Supports Male Reproductive Health
Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.
12. Improves Blood Fats
A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk.
13. Widely Available and Easy to Add to Your Diet
Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes.
Walnut Nutritional breakdown
According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:
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Energy: 200 calories
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Carbohydrate 3.89 grams (g)
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Sugar: 1 g
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Fiber: 2 g
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Protein: 5 g
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Fat: 20 g
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Calcium: 20 milligrams (mg)
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Iron: 0.72 mg
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Sodium: 0 mg
Health Benefits of the Walnuts:
Below listed are the benefits of Walnuts.
1. Rich in Antioxidants
Walnuts are an excellent source of antioxidants that can help fight oxidative damage in your body, including damage due to “bad” LDL cholesterol, which promotes atherosclerosis.
2. Super Plant Source of Omega-3s
Walnuts are a good source of the plant form of omega-3 fat, which may help reduce heart disease risk.
3. May Decrease Inflammation
Several plant compounds and nutrients in walnuts may help decrease inflammation, which is a key culprit in many chronic diseases.
4. Promotes a Healthy Gut
Eating walnuts not only nourishes you but also the beneficial bacteria that live in your gut. This promotes the health of your gut and may help reduce disease risk.
5. May Reduce Risk of Some Cancers
The polyphenols in walnuts may reduce your risk of certain cancers, including breast, prostate and colorectal cancers. However, more human studies are needed to confirm this.
6. Supports Weight Control
Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.
7. May Help Manage Type 2 Diabetes and Lower Your Risk
Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnuts might have more direct effects on blood sugar control as well.
8. May Help Lower Blood Pressure
Some studies suggest that eating 1 ounce (28 grams) of nuts daily, including walnuts, as part of a heart-healthy diet may help improve blood pressure.
9. Supports Healthy Aging
A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.
10. Supports Good Brain Function
Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.
11. Supports Male Reproductive Health
Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on sperm health.
12. Improves Blood Fats
A daily 1.5-ounce (43-gram) serving of walnuts may help lower harmful cholesterol and triglyceride levels, which contribute to heart disease risk.
13. Widely Available and Easy to Add to Your Diet
Walnuts are easy to add to your diet since they’re widely available in stores and a great addition to countless dishes.
Walnut Nutritional breakdown
According to the U.S. Department of Agriculture (USDA) National Nutrient Database, 1 cup of unbranded, organic walnuts (30 grams) contains:
- Energy: 200 calories
- Carbohydrate 3.89 grams (g)
- Sugar: 1 g
- Fiber: 2 g
- Protein: 5 g
- Fat: 20 g
- Calcium: 20 milligrams (mg)
- Iron: 0.72 mg
- Sodium: 0 mg
(4) PISTACHIOS
In the list of best dry fruits for health, we are recommending fourth dry fruit as "Pistachios".
Best Dry Fruits for Health
Pistachios are a type of tree nut with numerous health benefits. Pistachios are an excellent source of protein, antioxidants, and fiber.
Not only are pistachio nuts tasty and fun to eat, they're also super healthy. Technically a fruit, these edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber and antioxidants.
They also contain several essential nutrients and have benefits for weight loss, as well as heart and gut health.
Health Benefits of the Pistachios:
Below listed are the benefits of Pistachios.
1. High in Antioxidants
Pistachios are among the most antioxidant-rich nuts around. They're high in lutein and zeaxanthin, both of which promote eye health.
2. Low in Calories Yet High in Protein
Pistachios have fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.
3. Lose Weight
Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
4. Promote Healthy Gut Bacteria
Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
5. Lower Cholesterol and Blood Pressure
Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.
6. Benefit Your Blood Vessels
Pistachio nuts may play an important role in promoting blood vessel health. That's because they are rich in L-arginine, which, when converted to nitric oxide, helps dilate your blood vessels.
7. Lower Blood Sugar
Pistachios have a low glycemic index, which might promote lower blood sugar levels.
8. Delicious and Fun to Eat
Besides being a great snack, pistachios can be used in baking and cooking, adding a green or purple color to various dishes.
Pistachios nutritional report
According to the United States Department of Agriculture (USDA), 1 ounce or approximately 49 kernels of unroasted nuts contain:
-
Calories: 159
-
Protein: 5.72 grams (g)
-
Fat: 12.85 g
-
Carbohydrates: 7.70 g
-
Fiber: 3.00 g
-
Sugars: 2.17 g
-
Magnesium: 34 milligrams (mg)
-
Potassium: 291 mg
-
Phosphorus: 139 mg
-
Vitamin B-6: 0.482 mg
-
Thiamin: 0.247 mg
In the list of best dry fruits for health, we are recommending fourth dry fruit as "Pistachios".
Pistachios are a type of tree nut with numerous health benefits. Pistachios are an excellent source of protein, antioxidants, and fiber.
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| Best Dry Fruits for Health |
Not only are pistachio nuts tasty and fun to eat, they're also super healthy. Technically a fruit, these edible seeds of the Pistacia vera tree contain healthy fats and are a good source of protein, fiber and antioxidants.
They also contain several essential nutrients and have benefits for weight loss, as well as heart and gut health.
Health Benefits of the Pistachios:
Below listed are the benefits of Pistachios.
1. High in Antioxidants
Pistachios are among the most antioxidant-rich nuts around. They're high in lutein and zeaxanthin, both of which promote eye health.
2. Low in Calories Yet High in Protein
Pistachios have fewer calories and more protein than most other nuts. Also, their essential amino acid content is higher than any other nut.
3. Lose Weight
Eating pistachio nuts may aid weight loss. In-shell pistachios are especially beneficial, as they promote mindful eating.
4. Promote Healthy Gut Bacteria
Pistachios are high in fiber, which is good for your gut bacteria. Eating pistachios may increase the number of bacteria that produce beneficial short-chain fatty acids like butyrate.
5. Lower Cholesterol and Blood Pressure
Studies show that eating pistachios may help lower blood cholesterol. It may also lower blood pressure more than other nuts.
6. Benefit Your Blood Vessels
Pistachio nuts may play an important role in promoting blood vessel health. That's because they are rich in L-arginine, which, when converted to nitric oxide, helps dilate your blood vessels.
7. Lower Blood Sugar
Pistachios have a low glycemic index, which might promote lower blood sugar levels.
8. Delicious and Fun to Eat
Besides being a great snack, pistachios can be used in baking and cooking, adding a green or purple color to various dishes.
Pistachios nutritional report
According to the United States Department of Agriculture (USDA), 1 ounce or approximately 49 kernels of unroasted nuts contain:- Calories: 159
- Protein: 5.72 grams (g)
- Fat: 12.85 g
- Carbohydrates: 7.70 g
- Fiber: 3.00 g
- Sugars: 2.17 g
- Magnesium: 34 milligrams (mg)
- Potassium: 291 mg
- Phosphorus: 139 mg
- Vitamin B-6: 0.482 mg
- Thiamin: 0.247 mg
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