To lead a healthy lifestyle, eating meals during regular intervals is very important. Regular eating comes with three main meals and two small meals. When we say small meals, it is usually a mid-morning snack, a mid-noon snack and an evening snack. When mid-morning snack should be eaten two hours post breakfast, mid-noon and evening snacks should be eaten two hours post-lunch and dinner respectively. And it is worth mentioning that dry fruits and nuts are a great option for mid-meal snacking.
So, what are Dry fruits?
Dry
fruits are fruits without water. The water portion from the fruit can be
removed by sun drying process or by using dehydrators or dryers. After the
procedure, the fruit shrinks and get smaller. Dry fruits are popular
for their nutritional value and sweet taste and long shelf life. Post
dehydration, the dried fruits become a powerhouse of energy and several
nutrients.
Some of the dried fruits and nuts are
Almonds
Raisins
Prunes
Figs
Apricots
Cranberries
Cashews
Pistachios
Walnuts
These dry fruits and nuts are packed
with several micro-nutrients, fatty acids and essential amino acids.
Why we should Take dry fruits Daily:-
·
It
boosts up energy. It keeps you active and energetic
·
They
are Natural Laxative and contain a huge amount of fiber.
·
It
is light on the stomach
·
Consuming
dry fruits can prevent premature aging and improve skin health. The
antioxidants in dry fruits stop free radicals and ensure glowing skin.
·
Keeps
extreme hunger at bay
·
Improves
metabolism
·
Controls
blood sugar levels
·
Dry
fruits are tasted enhancer and yummy. So it's excellent to garnish the food.
·
Aids
in Weight loss
·
Eating
just handful a day will keep you satiated.
Benefits of eating dried fruits
Ø Good for Healthy Heart: Nuts are a great source of omega 3 fatty acids. They are
loaded with healthy fats that to help maintain the balance of good
cholesterol in the body. Dry fruits and nuts are also a rich source of
potassium, magnesium and calcium that help in the management of blood pressure.
Studies have revealed that nuts are beneficial in reducing the risks of
cardiovascular diseases, strokes, dyslipidaemia, etc.
Ø Immunity Booster: Dry fruits and nuts are loaded with antioxidants, potassium, iron,
folate, magnesium; it provides the body immunity to fight against diseases.
Ø Manages Weight: Regular consumption of nuts has help individuals manage their weight
better. When nuts and dried fruits are taken in moderation, they are known to
provide satiety and maintain energy levels in the body. It works best as a
mid-meal snack or can be crushed over foods like muesli, porridge, etc to
make the meal more filling.
Ø Healthy Gut: Presence
of soluble fiber in dried fruits acts as a probiotic to the micro flora present
in the gut, thus improving digestion. The ratio of good bacteria to bad
bacteria should be 85:15. Any imbalance in this ratio can cause gut issues like
bloating, acidity, flatulence, constipation, etc and also result in weight
gain. Dry fruits like raisins, figs, prunes etc are rich in fiber content that
helps in maintaining healthy bowels and relieving constipation.
Ø Build Stamina & Energy: We have already seen that dry fruits and nuts are a
powerhouse of energy. Dried fruits like raisins, prunes, dates are rich in
iron, B-complex, vitamins, copper, etc that help you to maintain an optimal
level of hemoglobin. This can be very helpful for individuals suffering from
anemia. Nuts like almonds, walnuts, cashews help to build stamina; hence it
becomes one of the best pre-workout meals.
Ø Brain Health: Dried fruits and nuts have shown to improve memory. They are rich in Omega 3 fatty acid that helps in fighting anxiety disorders and depression. Few nuts like pistachios have the presence of melatonin which helps in regulating sleep disturbances.
Ø Skin scrubbing: We often hear about face packs or scrubs like apricot scrubs, walnut scrubs, almond scrubs, etc. If the application of such scrubs and packs can help your skin look younger and radiant, then imagine what it can do to your body when you include in your diet. Nuts like almonds help in the removal of dead skin cells whereas walnuts are known to prevent dry skin.
Ø Bone Health: Nuts
are rich in calcium, phosphorus, etc which help in maintaining bone mineral
density. This helps in the prevention of bone loss.
The
best nuts are mixed nuts which are lightly roasted and unsalted. Dried fruits
and nuts can be included in a variety of recipes to enhance the taste and add
crunchiness. Instead of consuming almond on its own, you could combine them
with your meals as this would help to lower the glycemic index of the
accompanying food. Add sliced or chopped almonds to salads, pasta or
vegetable gravy. About 4 - 5 pieces of walnuts is the recommended quantity that
can be consumed on a daily basis. Grind them and mix it with chapatti dough or
use it in thicken soups, gravies, sauces, and stew.
Note: If you have a nut allergy or any
sensitivity towards dried fruits and nuts, then please avoid consumption to
prevent allergic reactions like rashes, stomach cramps, etc.
So,
friends, there is no reason to think twice to include dry fruits in your daily
diet.
1 comment:
Nice post, thanks for sharing, keep up the good work, keep posting like this, i highly appreciate this post
buy Avana 100mg tablet
Super P Force Tablets Buy Generic Medicine
Careprost Eye Drop
Cyclophil ME 100 mg tablet
A Ret HC Cream Buy Online
Post a Comment