Who doesn’t like to chew on dry fruits? But then weight-conscious people will caution you against having them, lest you become fat.
However, you need not worry too much. Rather, a healthy diet chart and correct consumption of dry fruits will enrich your health by reducing the risks of a number of deadly diseases.
Here, My City Links lists some dry fruits that are must additions to your food chart:
Almonds are one of the prime dry fruits. These are the seeds derived from almond trees (Prunus dulcis). Eating small amounts of almonds enriches the body with fibre, proteins, monounsaturated fats, vitamin E and many other components. Almonds are also great anti-oxidants as they contain phytic acid that binds and absorbs certain minerals. They are also proven to control cholesterol, sugar and heart ailments as well as have cancer-preventing elements.
The dried versions of grapes, raisins are another favourite with people. These are loaded with high fibre, iron, calcium and boron. Raisins also contain other anti-oxidants and anti-microbial compounds, which act as preventives against cancer, strokes, and heart diseases, strengthen bones and keep cells active. They are also effective against certain gynaecological issues. What’s more, one can make raisins at home.
Apricots or Armenian plums are a kind of stone fruits. Apricots are proven to be extremely useful for digestion and eyesight. These are best when eaten with the peel as it contains high amounts of fibre. These are also rich in potassium. Anti-oxidants present in apricots also work wonders for the skin and gut as well as protect the liver, reduce the chances of obesity and risks of heart disease.
Brazil nut contains selenium that is highly beneficial for cell growth and the immune system and also reduces the risk of the thyroid. It is also helpful in reducing the risks of heart ailments and lowers cholesterol. The presence of copper helps in tissue building and generates energy in cells. Brazil nuts are a high source of protein as well.
Dates are a great source of anti-oxidants. Regular consumption of a small number of dates helps in improving brain function, maintains bone mass, balances blood and sugar level, and reduces blood pressure.
Walnuts are rich in monounsaturated, polyunsaturated fats and omega 3 fatty acids, which are the good sources of protein. These nutritious nuts boost the cardiovascular system, improve bone health, and reduce the risk of gallbladder disease and epilepsy. Walnuts are proven to be beneficial in weight management too.
Groundnuts or peanuts are the most common dry fruits. Loaded with magnesium, vitamin E, copper and arginine, groundnuts also contain health-friendly fats that lower the risk of heart diseases. The protein and minerals balance several nutritional needs of the body as well.
Last but not least, pistachios are a good addition to your list. These small tree nuts are a source of high fibre and proteins. A right amount of pistachios would not only safeguard you against high cholesterol and contracting heart diseases but are proven to be effective for eyesight too. They contain cancer-fighting elements and especially good to reduce the risk of colon cancer.