Often people who are nutrition conscious add fruits, protein rich food, fibrous eatables and healthy smoothies to their regular eating habits but sometimes miss one of the most important components of “Balanced Diet” which is “GOOD FATS”.
Types of fats
Fats are of two types, saturated fat and unsaturated fat. Saturated fat remains solid at the room temperature while unsaturated fat are liquid. Saturated fat is available in dairy products like butter, milk and cheese. One can also attain them from animal meal, pre-packed snacks and also from processed meat. This type of fat is considered bad for the body as it increases the LDL (low density lipo-proteins) cholesterol.
Unsaturated fat is available in avocado, flax seeds, Olives (olive oil), nuts (dry fruits), and in certain fishes like tuna, salmon etc. This fat is good for the body and helps in cholesterol too.
Best source of healthy fat
Depending upon the area where people live, the availability of certain food items gets restricted. One cannot avail avocados in few places where as some people cannot avail fish for healthy fat. One food item that can be availed in almost every corner of the world is “Dry fruits”. You can find nuts everywhere easily; nuts can enrich your body with their number of health benefits.
Few benefits are listed below, so you could fall in love with nuts and never miss them from your regular diet:-
- Beneficial for hemoglobin level:- Dry fruits are full of vitamins, minerals, protein, fiber etc. Every dry fruits give us different nutrients. Almonds are good source of fatty acid, protein and fiber. Almonds are goof for better hemoglobin levels and cholesterol levels. Almonds improve the condition of lungs; they prevent breast cancer, and helps skin in improving fairness. Some people have reported improvement in hair condition after regular use of almonds in their diet plan. One can use some soaked almonds, crushed and mixed with milk to make a face pack for fairer face skin. You can also use almond-oil for growth of your shiny-healthy hair. Almonds also help in formation of new blood cells and better circulation of blood in our body.
- Prevents heart diseases:- Dry fruits such as cashews nuts, dates, pistachios are good to prevent heart diseases and cardiovascular problems. Cashews nuts are good for cardiovascular system. Cashews provide us unsaturated fats. Dates protect us from heart strokes. Pistachios are good source of vitamin B6, vitamin E, protein and fiber which are good for healthy heart.
- Helps in preventing anemia:- Dry fruits are good source of vitamins, minerals, protein, iron etc. Dry fruits like raisins, dry apples, prunes are good to prevent the problem of anemia. But raisins are very good and are mostly recommended by doctors for anemia.
- Maintain cholesterol level:- Almost all the dry fruits are good in maintaining cholesterol level. One can add almonds, raisins, and some pistachios in daily diet to control cholesterol level. Raisins are good source of magnesium, iron, potassium and phosphorus. Pistachios and cashews are very good to control cholesterol level.
- Helps in improving and maintaining beautiful skin:– We can keep our skin beautiful forever with the use of dry fruits. Cashews nuts are used in many skin creams to prevent anti aging, to remove sun tan. Cashews contains Vitamin E which is good for skin we can add a limit of cashews in our diet. We can use almonds face packs for fairer skin. Walnuts are also good for dry skin, helps to keep moistures, wrinkles and fine lines free skin. Raisins are also helpful to slow down the problem of skin ageing.
- Help to protect your eyes:– raisins are good to keep safe your beautiful eyes. If you are concerned with the eye sight and never want to use glasses, you should start taking a handful of raisins daily. Vitamin A present in them keep your eyes sight healthy.
- Prevent the problem of migraine:- Migraine is very common very problem in today’s women. If you want to get rid of this problem you should eat cashews. Cashews are good sources of magnesium which is very helpful for migraine headache, tensions, and muscles and bones of body.
- Walnuts for better hormonal levels:- People who report low sperm-count are often prescribed to consume walnuts by their doctors along with different medicines. Walnuts are very potent and help is improving hormonal imbalance in men. They also prevent memory loss in old aged people and children are given walnuts to sharpen their memory even further. They are suggested when people are looking for weight loss diet and often people gain muscle mass and reduce fat when they incorporate walnuts and other dry fruits to their diet.
- Dry fruits reduce water bloating:- People who are losing fat also have to simultaneously deal with the excess water retention in their body. This bloat of water around belly or arms and sometimes legs can be reduced by having dry fruits at various intervals in the day.
- Meal replacement smoothies:- When somebody wants to gain weight, smoothie is considered the best meal because it replaces the regular chewing food again and again and is always easy on the belly along with saving time that requires in consuming regular meal. One can add dry fruits to the smoothie and take the benefit of high protein with good fat and minerals to enrich the muscles quickly for better growth.
So now you know that cholesterol can be controlled easily with the help of dry fruits, thus making you fit and healthy inside out. Just incorporate the essential good fat items and keep yourself and your family happy and healthy for smiling and peaceful life.
