Dried Nuts and Health

Research has shown that dried nuts comprise a category of food that people have consumed from ancient times or anquity.

They provide our body with energy as well as several nutrients.

A small amount of dried nuts provides us with high amounts of energy, unsaturated falty acids, plant  proteins, vitamins and minerals and dietary fibres.

They also contain calcium and iron and no cholysterol.Each different has a characteristic taste.Eventhough tey are rich in calories sensible consumption of dried nuts will benefit us by:

• Reducing "bad" cholesterol (LDL) while increasing "good" cholesterol (HDL)
• Improving our heart's arteries function
• Protecting us from  diabetes
• Improving digestion and covering a large part of our dietary needs
• Fighting stress

Walnuts

Walnuts are one of the richest sources of ω-3 and ω-6  fatty acids. Dark skinned walnuts contain a higher consentration of vitamin Aas compared to  skinned walnuts which shields our body's defence system against infections. A handful of walnuts contains 190 calories (kcal). Studies have shown that a handful and a half of walnuts eaten on a daily as part of basis of a well balanced diet helps improve our blood vessels  function.

Peanuts

Peanuts are an excellent source of the vitamins niacin and folic acid as well as plant  sterols, substances which help  decrease our body's absorption of cholesterol. On the other hand folic acid aid, the regeneration of blood cells and protects the individual against anaemia and blood clotting. A handful of peanuts contains 160 calories (kcal). Recent studies have shown that peanuts help improve overall and the "good" cholesterol (HDL) levels while they also have an antioxidant effect.

Almonds

Almonds are considered to be an excellent source of mono-unsaturated fatty  acids as well as vitamin E and B2. Vitamin B2 is very effective against skin problems. A handfull of almonds contains 160 calories (kcal). They are also  low in saturated fat. Research has shown that whereas almonds aid in lowering the levels of "bad" cholesterol (LDL) they don't lower the levels of "good" cholesterol (HDL).

Hazelnuts

Hazelnuts are a good source of soluble fibres as well as Manganese an element  with an antioxident effect on our body. They are also very rich in vitamin B6 which is very important for the proper functioning of our nervous system. A handful of hazelnuts contains 177 calories (kcal). Studies have shown that hazelnuts   increase the plasma's antioxidant effect 20%.

Pistachios

Pistachios contain the vitamins   niacin and folic acid. Niacin releases energy from cells while improving our skin's healty and its well being. Among all dried nuts pistachios are the richest in niacin. A handful of pistachios provides us with 167 calories (kcal) and  improves the levels of overall and HDL cholesterol.

Pumpkin seeds

Pumpkin seeds are very nutritious product. They contain 40-50% oil which is rich in unsaturated fatty acids and 30-40% protein while their  iron contact  is higher  than that found in any other dried nut. They also contain vitamin E and C. A handful of pumpkin seeds provides 154 calories (kcal). Research has shown that pumpkin seeds  prevent problems such as prostate while regulating the function of the urinary system.

Sunflower seeds

Sunflower seeds are one of the most healthy dried nuts. This is due to the fact that they are rich in unsaturate fat acids. In total they contain 70% polyunsaturates, 20% mono-unsaturates and only 10% saturates. Unsaturated falty acid are beneficial to the human body and are considered to be a most for a healthy diet. They are rich in proteins and fibres. A handful of sunflower seeds contains 85 calories (kcal).

Prunes

Prunes are rich in vitamins and minerals both of which are of vital importance for our body's metabolism and health. They are a source of antioxidant vitamins such as vitamin A which aids vision and the well being of our skin as well as vitamin C, a very important vitamin for the regeneration of tissues. Except for the vitamins mentioned above, they also contain minerals and elements like Iron, Copper, Potassium and Selinium. Studies have shown that eating prunes results in protecting our cardiovascular system reducing the levels of " bad" cholesterol and reducing the risks of developing various type of cancer.A prune contains 10,64 calories (kcal).

Dried figs

Dried figs are left to dry in the sun without adding any chemical preservatives. They are delicious and very nutritious. They are rich in minerals such as Calcium, Phosphorus, Iron, Magnesium in vitamins such as vitamin A and  fibres which all together make them a good source of energy for the human body. A large dried fig contains 60 calories (kcal).