Dryfruits

uses, benefits, and nutrition values of almonds:

1. Nutrition Values:
   • Almonds are highly nutritious and packed with essential nutrients. A 1-ounce (28-gram) serving of almonds contains:
     • Fiber: 3.5 grams
     • Protein: 6 grams
     • Healthy Fats: 14 grams (9 grams of which are monounsaturated)
     • Vitamin E: Provides 48% of the daily value (DV)
     • Manganese: Offers 27% of the DV
     • Magnesium: Provides 18% of the DV
     • Additionally, almonds contain copper, vitamin B2 (riboflavin), and phosphorus¹.

2. Health Benefits:
   • Antioxidants: Almonds are rich in antioxidants, particularly concentrated in the brown skin layer. These antioxidants protect your cells from oxidative damage, which contributes to aging and diseases like cancer¹.
   • Heart Health: Almonds support heart health by reducing “bad” cholesterol (LDL) levels and promoting overall cardiovascular well-being².
   • Inflammation Reduction: Consuming almonds can reduce markers of inflammation in the body, thanks to their anti-inflammatory properties¹.
   • Energy and Nutrient Boost: Almonds provide energy, fiber, and essential vitamins and minerals, making them a wholesome snack³.

Remember that almonds are versatile and can be enjoyed raw, roasted, or in various forms like almond milk, oil, butter, and flour. So go ahead and include these nutrient-packed nuts in your diet!

uses, benefits, and nutrition values of walnuts:

1. Nutrition Values:
   • Walnuts are nutrient-dense, containing a variety of essential nutrients. A 1-ounce (30-gram) serving of walnuts (about 14 halves) provides the following nutrients:
     • Calories: 185
     • Protein: 4.3 grams
     • Carbohydrates: 3.9 grams
     • Sugar: 0.7 grams
     • Fiber: 1.9 grams
     • Fat: 18.5 grams (primarily healthy fats)
     • Walnuts are particularly rich in omega-3 fatty acids, including alpha-linolenic acid (ALA), which is beneficial for heart health and inflammation reduction¹.

2. Health Benefits:
   • Antioxidants: Walnuts have high antioxidant activity due to vitamin E, melatonin, and polyphenols. These compounds protect against oxidative stress and may lower LDL (bad) cholesterol levels².
   • Omega-3 Fats: Walnuts are an excellent plant source of omega-3s (ALA), which support heart health and reduce inflammation².
   • Inflammation Reduction: The polyphenols and ALA in walnuts help fight inflammation, a key factor in chronic diseases².
   • Gut Health: Walnuts promote a healthy gut microbiota, which is linked to overall well-being

uses, benefits, and nutrition values of pistachios:

1. Nutrition Values:
   • Pistachios are highly nutritious and offer a variety of essential nutrients. A 1-ounce (28-gram) serving of pistachios (about 49 kernels) contains:
     • Calories: 159
     • Carbohydrates: 8 grams
     • Fiber: 3 grams
     • Protein: 6 grams
     • Fat: 13 grams (primarily healthy fats)
     • Potassium: 6% of the Daily Value (DV)
     • Phosphorus: 11% of the DV
     • Vitamin B6: 28% of the DV
     • Thiamine: 21% of the DV
     • Copper: 41% of the DV
     • Manganese: 15% of the DV
     • Notably, pistachios are one of the most vitamin B6-rich foods available, important for blood sugar regulation and hemoglobin formation¹.

2. Health Benefits:
   • Antioxidants: Pistachios are rich in antioxidants, including lutein and zeaxanthin, which promote eye health and protect against age-related macular degeneration¹.
   • Heart Health: Pistachios help lower cholesterol levels due to their fiber content and healthy fats, reducing the risk of heart disease¹.
   • Blood Sugar Regulation: With a low glycemic index, pistachios don’t cause significant blood sugar spikes. Their antioxidants and compounds support healthy blood sugar levels

Gut Health: The fiber in pistachios acts as a prebiotic, promoting the growth of beneficial gut bacteria