Unlocking the Nutrient Riches: A Deeper Dive into Almonds, Walnuts, Raisins, Dates, and Pistachios
1. Almonds (Badam) : The Energizing Elixir
Almonds are a treasure trove of energy. Packed with vitamin E, they boost your immune system and keep your skin glowing. These crunchy delights are also a source of healthy fats and protein, making them an ideal snack for sustained energy.
Per 100 grams of almonds:
Protein: Approximately 21 grams
Vitamin E: About 25 milligrams
Carbohydrates: Around 22 grams, mainly dietary fibers
2. Walnuts (Akhrot) : Brain Food Extraordinaire
Walnuts are like brain fuel in a shell. Loaded with omega-3 fatty acids, they support cognitive function and are a fantastic source of antioxidants. Walnuts bring a delightful crunch to your diet while nourishing your mind.
Per 100 grams of walnuts:
Protein: Approximately 15 grams
Carbohydrates: Around 7 grams
Fats: Approximately 65 grams (Rich in Omega-3 fatty acids)
Vitamin E: About 0.7 milligrams (Antioxidant)
3. Raisins (Kishmish) : Nature’s Candy with Benefits
Raisins are nature's sweet gift with a nutritional punch. Rich in iron and potassium, they aid in blood circulation and maintain a healthy heart. These little gems are a natural way to satisfy your sweet tooth while taking care of your well-being.
Per 100 grams of raisins:
Vitamins: Primarily vitamin C (3.0 mg) and vitamin K (3.5 mcg).
Carbohydrates: Around 79 grams (mainly natural sugars and dietary fiber).
Fats: Minimal, approximately 0.5 grams.
Protein: About 3 grams.
4. Dates (Khajur) : The Natural Sweetener
Dates are not just a delicious alternative to sugar; they're a nutrient powerhouse. Packed with fiber, vitamins, and minerals, dates provide a quick energy boost. They're also a natural remedy for digestive issues.
Per 100 grams of dates:
Vitamins: Primarily Vitamin B6, Vitamin K
Carbohydrates: Around 75 grams (mainly natural sugars and fibers)
Fats: Minimal, less than 1 gram
Protein: About 2.5 grams
5. Pistachios (Pista) : The Green Powerhouse
Pistachios are green wonders loaded with nutrients. They are rich in fiber, protein, and healthy fats. These vibrant nuts contribute to heart health, weight management, and even support eye health.
Per 100 grams of pistachios:
Protein: Approximately 20 grams
Fats: Around 45 grams (mainly healthy fats)
Carbohydrates: About 28 grams
Vitamins: Contains various vitamins, notably vitamin B6 (1.7 mg per 100g), providing benefits for metabolism and nerve function.
Incorporating these dry fruits into your diet not only satisfies your taste buds but also provides a diverse array of essential nutrients. Whether as a snack, in your morning cereal, or as a part of your recipes, these dry fruits elevate your overall well-being.
