Nuts are an alternative food that is highly recommended for regular consumption. In addition to make full faster, nuts are also low-calorie grain types that will not make your body become fat. Several types of nuts that exist, you can consume directly or you can process in order to taste more delicious. Many health experts recommend us to consume nuts with a routine.
What is the reason to consume nuts regularly? The most important reason is the nutrient content in the nuts. Nutritional content in nuts can be quite complete, ranging from vitamins, minerals and other contents. All the content you can get depends on how you process it. One of the best ways to consume nuts is by boiling.
Not only nuts, you also can get the Health Benefits of Dried Fruits. Dried fruit is a fruit that barely has all the water content because it has been removed through the drying process. During this process, the fruit shrinks into a small dry fruit but dense of energy. There are some of List of Dry Fruits and Their Benefits.
Here are the health benefits of nuts and dried fruit for your body.
- Protein sources
The first benefits of nuts are a good source of protein for your body’s health. You do not need to eat any kind of expensive or troublesome food to process. Simply by eating nuts only.
- Rich in calcium
The benefits of nuts are also rich in Benefits of Calcium which is good for dental health as well as bone. If you often experience a toothache or bone loss, you need to eat nuts every day.
- Source of potassium
Nuts are also a natural source of potassium. Potassium is one of the important nutrients that can make your heart become healthier. A healthy heart will also keep the whole body health.
- Source of vitamin B
Nuts are healthy foods that are a healthy source of natural B vitamins. Various types of diseases can be prevented if your body is not lack of vitamin B intake that you can get by consuming nuts every day.
- Antioxidant function
Nuts also contain quite a lot of antioxidants. Antioxidants have a function to keep the body from the effects that are triggered by exposure to free radicals that will affect your body’s health.
- Good for muscle health
Muscle health can be maintained if you consume nuts regularly. Consumption of this one of healthy foods will make your muscles more relaxed without the emergence of symptoms of cramps or stiffness in the body.
- Prevent arthritis
For women, you will get the benefit if you consume nuts regularly. This will prevent your body from a number of diseases, one of which is an arthritis disease that can interfere with the health of the body.
- Nourish the heart
The other benefits of nuts are also able to make your heart healthier. Not only the type of nuts, but you also need to balance it with other foods such as vegetables and fruits that are rich in nutrients for the health of the heart.
- Prevent stroke
Stroke can easily be prevented with nuts. If you have symptoms of stroke, you need to eat some more nut types routinely because the benefits are very powerful to prevent stroke.
- Maintain brain concentration
A healthy brain is a brain that can easily concentrate, especially if you do a lot of activities that require brain performance. Help to increase your brain concentration by consuming lots of nuts.
- Maintain oral health and teeth
The bioactive content contained in dried fruits, especially raisins, can fight microbes that cause gum and oral disturbances. One of them is oleanolic acid that works against bacterial porphyromonas gingivitis, the cause of periodontal disease. Not only that, oleanolic acid can also help prevent the formation of tartar.
- Strengthens bones and heart
Type of dried fruit rich in polyphenols, such as Health Benefits of Plum Fruits, cranberries, blueberries, and dates can help improve bone structure and density and protect the heart from damage. In addition, the content of calcium, manganese, and iron in dried fruit also helps prevent osteoporosis.
- Protects your digestion
Just like fresh fruit, dried fruit is also rich in fiber. Fiber can certainly help the work of the digestive system and maintain its flexibility.
- Prevent chronic disease
According to dr. Daniel Gallaher of the University of Minnesota in the United States, dried fruit has a low glycemic load. This can help prevent the presence of glycemic diseases such as diabetes. Not only preventing diabetes, researchers also believe that dried fruit can prevent cancer. Because the nutrient content of some dried fruit is able to stop the development of cancer cells and suppress the occurrence of inflammation.
- Anticancer
An apple can make you avoid disease. Many people believe that eating apples and dried apricots every day can prevent you from getting cancer. In apples and Health Benefits of Dried Apricots, there are phytonutrients that act as antioxidants as well as a good source of fiber. In addition, they also contain vitamin A, C, and iron.
- Nourish the skin
Healthy skin is usually fresh, shiny and moist. Well, fruits such as dried mangoes contain lots of phytonutrients, vitamins A, C and E, and Omega 3 Fatty Acids Health Benefits and omega 6 that help nourish the skin. Dried raisins or grapes can also be used to maintain healthy skin and prevent premature aging.
- Rich in potassium
Like nuts, dried fruit also contains Benefits of Potassium For Health. Potassium is important for maintaining blood pressure. Potassium deficiency has the potential to cause hypertension. The combination of sodium and potassium are consumed regularly can even balance the water content of the body and skin. To meet daily potassium requirements, you can eat dried apricots and prunes.
- Rich in iron
Intake of iron helps blood circulation in the body. You can take dried prunes and dried apricots or raisins to meet iron needs. Prune and apricot may prevent anemia. While raisins are rich in potassium, magnesium, phosphorus, and iron.
- Rich calories
Calories are a source of energy for the body. Dried fruits can be a source of energy that you can include in the breakfast menu. Dried fruits like raisins, cranberries, and prune pieces can be mixed with cornflakes and liquid milk for your breakfast. You are ready to do the activity in the morning with a strong body.
Other health benefits of nuts are:
- Healthy digestive system
- Good for skin health
- Brighten the skin
- Prevent dry and dull skin
- Anti-cancer
- Nuts also contain important minerals such as phosphorus, potassium, zinc, selenium, and copper in large quantities that are essential for fetal development.
Cautions!
Although there are many health benefits of nuts and dried fruit for the body, there are some things you need to pay attention when you consuming dried fruits:
- The process of drying the fruit lowers its nutritional content
The drying process is usually done after the fruit is picked to prevent the nutrients from being lost. All fruits can be dried effectively, and this is usually done by drying under the sun, drying use the warm air, and by freezing. Of the three types of drying, freezing can retain most nutrients, but sun and air drying also only eliminates small amounts of nutrients.
Moreover, the freezing process is more expensive and less used. Drying with warm air is the most common because it is faster than sun drying and is not as expensive as freezing. This means that dried fruits that are widely produced for consumers have a slightly lower nutritional value than fresh fruit.
- The dried fruit contains sulfur dioxide
After the fruit is dried, the fruit is packed using sulfur dioxide, which is an artificial antioxidant and an antibacterial agent. This can prevent dried fruit from changing color and extending fruit storage time. Dry fruits contain higher levels of sulfur dioxide than other foods, and this high amount is the concern of many people.
A small percentage of people are sensitive to sulfur dioxide, especially people with asthma. Eating sulfur dioxide can cause headaches, respiratory problems, and itchy skin. Even in extreme circumstances, this will cause heart problems. So you’re better off avoiding dried fruits that have sulfur dioxide, but often these are hard to find and usually more expensive.
- Dried fruits often get added sugar
The only common ingredient added to dried fruits is sugar, and this is usually used to add flavor. Fruit is relatively high in sugar, so adding more sugar can contribute to the effects of the disease. Sugar from dried fruits actually does not cause side effects, but combining them with added sugar can cause health problems.
Get the health benefits of nuts and dried fruit for your body by consuming it daily but at the same time taking into account the amount of dried fruit you consume.