April 26, 2021 by Ebastores editorial team
Updated April 26, 2021
What is the 5 healthiest dry fruits list and their benefits?
In general, this dry fruits list have multiple benefits, as they are good sources of fat, fiber, and protein. In fact, most of the fats in nuts are monounsaturated fats, just like omega-6 and omega-3 fats. However, they also contain saturated fat. In addition to this, nuts also contain a number of vitamins and minerals, including magnesium and vitamin E.
In fact, several studies have shown the health benefits of increasing the consumption of nuts. A review of 33 studies found that diets high in nuts did not significantly affect weight gain or loss. However, despite its small effect on weight, several studies have shown that people who eat nuts live longer than those who don't. This may be due to the ability of nuts to help prevent a number of chronic diseases.
For example, nuts can reduce risk factors for metabolic syndrome, such as high blood pressure and cholesterol levels. In fact, a study of over 1,200 people found that following a Mediterranean diet plus 30 grams of nuts per day reduced the prevalence of metabolic syndrome more than following a low-fat diet or a Mediterranean diet with only olive oil.
1. Almond benefits:
Almonds eaten as part of a low-calorie diet can help with weight loss and lower blood pressure in overweight or obese people.
Additionally, eating a one-ounce (28-gram) serving of almonds may help reduce the spike in blood sugar that occurs after a meal, by up to 30% in people with diabetes, but not by much significance in healthy people. Almonds have also been shown to reduce inflammation in patients with type 2 diabetes.
2. Pistachios benefits:
Similar to almonds, pistachios can improve blood cholesterol levels. In fact, eating 2 to 3 ounces (56 to 84 grams) of pistachios per day can help raise HDL cholesterol.
Additionally, pistachios may help reduce risk factors for heart disease, including blood pressure, being overweight, and oxidative stress. Oxidative stress indicates high levels of oxidative chemicals, which can contribute to heart disease.
3. Cashew nuts:
One study found that following a diet containing cashews for 20% of total daily calories could improve blood pressure in people with metabolic syndrome.
Another study noted that cashews increased the level of antioxidants in the diet.
4. Brazil nuts:
One serving (28 grams) of Brazil nuts will provide you with over 100% of your daily selenium requirement. In fact, selenium deficiency is rare and usually only occurs under certain conditions. For example, one study found that people on dialysis had selenium deficiency. When these people ate only one Brazil nut per day for three months, their blood selenium levels returned to normal; these nuts also had an antioxidant effect on their blood.
Hazelnuts have beneficial effects on mitigating heart disease risk factors. One study found that eating a diet rich in hazelnuts lowered total cholesterol, bad cholesterol, and triglycerides. It also lowers markers of inflammation and helps improve vascular function.
Moreover, other studies have shown that including hazelnuts in diets can improve cholesterol levels while also increasing the amount of vitamin E in the blood.