Almonds

Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. The health benefits of almonds include lower blood sugar levels, reduced blood pressure, and lower cholesterol levels. They can also reduce hunger and promote weight loss. Almonds are 4% water, 22% carbohydrates, 21% protein, and 50% fat (table). In a 100-gram (3+1⁄2-ounce) reference amount, almonds supply 2,420 kilojoules (579 kilocalories) of food energy. The almond is a nutritionally dense food (table), providing a rich source (20% or more of the Daily Value, DV) of the B vitamins riboflavin and niacin, vitamin…

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Black Raisins

Black raisins are packed with antioxidants that may help fight against signs of aging and keep our blood toxin-free. Black raisins may improve hair health such as reducing thinning of hair and premature graying. Black raisins may keep blood pressure in control due to their high potassium content. Raisins are 15% water, 79% carbohydrates (including 4% fiber), 3% protein, and contain negligible fat (table). In a 100 gram reference amount, raisins supply 299 kilocalories and moderate amounts (10–19% DV) of the Daily Value for several dietary minerals, riboflavin, and vitamin B6

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Cashew Nuts

Cashews are rich in fiber, protein, and healthy fats. They also contain a variety of vitamins, minerals, and health-protective beneficial plant compounds. Similarly to nuts, cashews may promote weight loss, blood sugar control, and heart health. However, there’s less research on cashews than on other nuts. Raw cashews are 5% water, 30% carbohydrates, 44% fat, and 18% protein (table). In a 100-gram reference amount, raw cashews provide 553 kilocalories, 67% of the Daily Value (DV) in total fats, 36% DV of protein, 13% DV of dietary fiber and 11% DV of carbohydrates.[33] Cashews…

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Coconut (Copra)

Dry coconut is rich in healthy fats, fiber, vitamins, and minerals. It can promote better digestion, boost immunity, improve heart health, and provide energy. Copra has traditionally been grated and ground, then boiled in water to extract coconut oil. It was used by Pacific island cultures and became a valuable commercial product for merchants in the South Seas and South Asia in the 1860s. Nowadays, coconut oil (70%) is extracted by crushing copra; the by-product is known as copra cake or copra meal (30%).The coconut cake which remains after the oil is extracted…

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Dry Dates

Dried dates are rich in iron. Iron deficiencies are common, and many people who lack iron in their diet often experience fatigue. The combination of high iron content and carbohydrates found in dried dates can provide a helpful boost of energy. On average, dates contain 21% water, 75% carbohydrates (63% sugars and 8% dietary fiber), 2% protein, and less than 1% fat. In a 100-gram (3+1⁄2 oz) reference amount, dates supply 1,180 kilojoules (280 kilocalories) of food energy and are a moderate source (10-19% of the Daily Value) of pantothenic acid, vitamin B6,…

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Golden Raisins

The benefits of dry or desiccated grapes can be attributed to their minerals, vitamins, and proteins. They can ease constipation, help manage hypertension, and reduce the risk of cancer. They also promote healthy weight gain as they are rich in natural sugars. Raisins are 15% water, 79% carbohydrates (including 4% fiber), 3% protein, and contain negligible fat (table). In a 100 gram reference amount, raisins supply 299 kilocalories and moderate amounts (10–19% DV) of the Daily Value for several dietary minerals, riboflavin, and vitamin B6

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Green Raisins

There are several main properties of green raisins, including treating anemia, preventing cancer, improving digestion, preventing hair loss, improving skin diseases, alleviating joint pain, adjusting the body’s pH level, reducing fevers, and strengthening vision health, and increasing energy. Raisins are produced commercially by drying harvested grape berries. For a grape berry to dry, water inside the grape must be removed completely from the interior of the cells onto the surface of the grape where the water droplets can evaporate. However, this diffusion process is very difficult because the grape skin contains wax in…

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Pistachio

High levels of unsaturated fatty acids and potassium. Both have antioxidant and anti-inflammatory traits. They can lower your chances for cardiovascular disease. Pistachios are bursting with the fiber, minerals, and unsaturated fat that can help keep your blood sugar, blood pressure, and cholesterol in check. Raw pistachios are 4% water, 45% fat, 28% carbohydrates, and 20% protein (table). In a 100-gram reference amount, pistachios provide 2,351 kilojoules (562 kcal) of food energy and are a rich source (20% or more of the Daily Value or DV) of protein, dietary fiber, several dietary minerals,…

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Walnuts

Walnuts Are Rich in Nutrients. They Deliver Healthy Fats. Walnuts Can Help Gut and Heart Health. They Help Reduce Blood Pressure. They Can Benefit Brain Health. Walnuts Offer Cancer Protection. They Play a Role in Weight Regulation. Walnuts Can Improve Sperm Vitality. Walnut meats are available in two forms: in their shells or de-shelled. Due to processing, the meats may be whole, halved, or in smaller portions. All walnuts can be eaten on their own (raw, toasted, or pickled), or as part of a mix such as muesli, or as an ingredient of…

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Wet Dates

Dates are Highly Nutritious. Aids Healthy Bowel Movements. High Concentration of Antioxidants. Improves Brain Functionality. Facilitates Natural Labour. Reduces Risk of Cancer. Prevents Microbial Infections. Helps Fight Diabetes. On average, dates contain 21% water, 75% carbohydrates (63% sugars and 8% dietary fiber), 2% protein, and less than 1% fat. In a 100-gram (3+1⁄2 oz) reference amount, dates supply 1,180 kilojoules (280 kilocalories) of food energy and are a moderate source (10-19% of the Daily Value) of pantothenic acid, vitamin B6, and the dietary minerals magnesium, manganese, and potassium, with other micronutrients in low…

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