Wholesome Nutrition With Dry fruits
As professional life becomes excessively demanding in urban areas and everyday schedules become more hectic, young and middle aged working professionals find little or no time to look after their health. As a result, people are resorting to different type of diet options to help. keep them going and to sustain good health. The measures range from going vegan, stopping carbohydrate intake after six in the evening, substituting meals with salads and drinks to more drastic ones which include popping pills and dietary supplements.
Everyone is looking for that one magical super food which can provide wholesome nutrition, which is convenient to consume, healthy, low in calories and helps in weight maintenance. Although supermarkets and stores are loaded with over-the-counter nutritional supplements that are of little or no health benefit, there is a super food that has been underrated as a nutritious snack – dry fruits, nuts and seeds, particularly raw tree nuts, such as almonds, cashews, walnuts and more, have been linked to lower cholesterol, better heart health, managing weight and even lowering the risk of cancer.
Dried fruits. nuts and oilseeds provide one essential oils (polyunsaturated and monounsaturated fats), proteins, vitamins, minerals and soluble fibre, putting them in the category of super healthy foods. Weight conscious people shudder at the idea of nuts as part of a healthy diet, For years, dieters have shunned nuts because of their high fat content. However, you can forget everything you ever heard about nuts and delight in knowing that they are healthy foods and a great snack idea. The key to include nuts ¡n a healthy diet without overdoing the fat and calories, is portion control.
Seeds and nuts are rich in omega 6 and omega 3 fatty aads which are vital to maintain the health of the brain, cardiovascular and immune system and even the hair and skin. Apart from supplying us with healthy monounsaturated fats and essential fatty acids, nuts also provide fibre, trace minerals and proteins.
Nuts are considered health food, but that’s not a license to overindulge. When you add nuts to your diet, you add calories along with the health benefits. So, it’s important to decrease calories from other sources to avoid weight gain. Nuts are also very high in dietary fibre and are one of the best plant sources of protein. Some healthy dried fruits and nuts are almonds, walnuts, cashew, flaxseeds, sesame seeds, sunflower seeds, dates, raisins, apricots and figs.
Almonds, walnuts, cashew, flaxseeds, sesame seeds, sunflower seeds and apricots contain high levels of mono and polyunsaturated fats and omega 3 fatty acids, which are important for heart health and can lower cholesterol levels. They are also rich in a multitude of antioxidants including vitamin E, folate, manganese and selenium. These substances are important for the body as they help fight damage causing free-radicals and thus are thought to protect against cancers.
Dates. raisins, apricots and figs are especially rich in soluble fibre. Soluble fibre has the ability to reduce high LDL and total cholesterol levels. They also have significant amounts of potassium and iron that help maintain healthy blood pressure levels and prevent iron deficiency. But remember, although nuts can be had at any time of the day and with meals, the best way to eat nuts is as snacks on the go.
Dried fruits, nuts and oilseeds provide essential oils, proteins, vitamins, minerals and soluble fibre, putting them in the category of super healthy foods
How To Include Nuts And Seeds In The Daily Diet
- One of the richest sources of omega 3 fats and alpha-linolenic acid are flax seeds. Flaxseeds are small and can be hard to digest, therefore, it must be eaten ground. They are best consumed by adding them to everyday cereal, muffins or cookies recipes, breads, smoothies, or even used in salads or soups, yogurt and even in a dip. Flax seeds powder can also be added to flour to make roti to attain their nutritional benefits.
- By mixing roasted walnuts, almonds, pumpkin and sunflower seeds, you can make your own seed and nut mix. Roast all in an oven for 15 minutes at 150 degrees. These nuts are the perfect snack and can be taken to work and eaten whenever hunger pangs hit. They are also a great change for chips, coffee or other fatty snacks. Make the nut mix as versatile as possible by adding nuts and seeds of your choice.
- Seeds and nuts of all kinds are the perfect addition to fruit and vegetable salads, soups and cereals.