Nature’s Powerhouses – Pistachios, Walnuts, and Dates

Pistachios, Walnuts, and Dates are rich in healthy fats, fiber, antioxidants, vitamins, and minerals providing phosphorus, manganese, and copper for bone and blood formation. They pack tons of nutrition in a small package. For example, an ounce serving of dry roasted pistachios provides 13% percent of your daily phosphorus requirement and 18 % of your daily copper requirement.

Pistachios

Pistachios provide essential B vitamins for energy regulation and a healthy nervous system. They are rich in antioxidants which fight inflammation, reducing your risk of heart disease, cancer, arthritis, and other aliments. Antioxidant-rich diets may slow the aging process and help diabetics fight the disease’s progression.

Pistachios are high in healthy monounsaturated fats and provide 6 g protein and 3.2g of dietary fiber per serving. Diets rich in fiber and healthy fats help reduce cholesterol.

Walnuts

Walnuts provide omega-3 alpha-linolenic acid which can reduce bone loss from aging. A walnut-rich diet may lower your risk of breast cancer and heart disease and increase artery elasticity. A 2010 Penn State University study indicated walnuts may lower your blood pressure during stress.

A cup of chopped walnuts contains 7.8 g of fiber, nearly a third of an adult’s daily fiber requirement. Fiber aids digestion and keeps you satisfied longer.

Dates

High-fiber dates contain calcium, sulfur, iron, potassium, phosphorous, manganese, copper and magnesium, making them beneficial for anemia, bone health, digestive health, heart health, and the nervous system. They stimulate the growth of healthy intestinal bacteria and relieve constipation and chronic diarrhea.

These nutritional powerhouses have two surprising benefits. In parts of the world, they are used to prevent night blindness; date palm leaves are made into a paste and rubbed on the eyes or dates are simply eaten as medicine.

A 2002 study showed dates may help reduce allergic reactions in people with seasonal allergies. This is likely due to their organic sulfur content; natural sulfur is rarely found in foods, making dates a unique source of this important compound.

For healthy, delicious snacks try natural dates, walnuts, and pistachios; they are remarkably good for you and can be enjoyed in so many ways.

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