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What are the properties and benefits of nuts and dried fruits?
Nuts have become one of the cultural symbols of Iran for a long time, in such a way that some traditional Iranian ceremonies such as Nowruz and Yalda do not find their meaning without the presence of nuts. The consumption of nuts and seed kernels can be a kind of challenge and debate between nutritionists and doctors, so that adding nuts to the diet is ideal for some people and is also recommended by nutritionists and doctors. On the other hand, for some others, these foods are known as calorie bombs because they contain a lot of fat, and they can be effective in weight gain if consumed in excess.
In recent years, the use of nuts as a healthy snack and substitute for unhealthy food and snacks has been recommended.
Which properties of nuts make them healthy?
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Nuts and dried fruits are a rich source of these compounds and elements: -
Omega 3 fatty acid -
Monounsaturated fat -
Polyunsaturated fat -
Dietary fiber -
Vitamin A, B and E -
Minerals such as potassium, magnesium, calcium and iron -
Plant sterols -
arginine
Properties of nuts for the skin
Nuts actually have various benefits that can help you maintain your skin and hair, consuming a few of each type of nuts and dried fruit can meet our body's general need for minerals. You can meet your body's daily needs of magnesium, calcium and phosphorus by eating a few almonds and walnuts. Nuts contain many minerals; Some of them more and some less. One of the ingredients in nuts that makes food work better and easier to digest is fiber. Almost all nuts have fiber. The proper functioning of the digestive system has an extremely positive effect on your skin.
Nuts are strong antioxidants
One of the properties of nuts and dried fruits is that they are antioxidants and can play an effective role in preventing cancer. Antioxidants are usually absent in our daily food and we should add these substances to our diet by consuming foods that have antioxidants.
Nuts and unsaturated fat
Nuts
also
contain unsaturated fat, which is why they are a very good source of body fat. Nut fat is either MUFA monounsaturated fat or PUFA polyunsaturated fat. These types of fats not only do not involve the liver for digestion, but also do not lead to the production of harmful fats in the body, such as abdominal fat. Nuts are a very rich source of omega-3. Omega 3 is one of the fats that are considered polyunsaturated. Many nuts are high in omega-3s; For example, every three walnuts have 200 grams of omega-3 fish meat.
Nuts, contain fiber
Nuts and dried fruits also contain fiber, fiber is considered a vital substance for the digestive system. The lack of this substance in our daily diet can lead to digestive diseases, constipation and various cancers of the digestive system. Nuts are a suitable food item to compensate for daily food fiber; Especially if it is raw or under-roasted.
The properties and benefits of nuts can be named in general and according to the amount of nutrients as follows:
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Prevention of cardiovascular diseases -
Blood pressure regulation -
Preventing various cancers, including gastrointestinal cancer and prostate cancer -
Supply of minerals -
Aid to the digestive system -
Skin and hair protection -
Hormonal balance -
Prevent type 2 diabetes -
Suitable for all diabetic patients -
strengthen the heart -
Prevent osteoporosis -
A source of vitamins -
Eliminates the need for fat
.