Nuts and dried fruits are among the most useful and richest food items. These food items have high calories and can meet some of the basic needs of the human body.

Nuts can help lower blood pressure, reduce inflammation, and reduce the risk of heart disease and diabetes.

Properties of almonds

Consuming almonds can help reduce insulin levels and prevent the formation of blood sugar clumps after eating. Among the types of nuts, almonds have the highest amount of magnesium. Magnesium prevents the occurrence of diseases, heart attack and regulates blood pressure. Therefore, daily consumption of 5 to 8 raw almonds can reduce the risk of heart diseases by reducing blood vessel congestion and facilitating blood circulation. On the other hand, the magnesium in almonds reduces the risk of diabetes by 15-20% by regulating blood sugar.

Almonds are a great way to get more fiber and antioxidants in your diet. Among different brains, almond consumption can make you feel full because of the lowest amount of calories but high energy. Therefore, in diets, almonds are used to lose weight. After almonds, cashews and pistachios are among the low-calorie nuts.

Another benefit of regular consumption of raw almonds is helping to maintain the health of the digestive system by increasing the amount of beneficial intestinal bacteria. Almonds are rich in minerals such as calcium, potassium, phosphorus, selenium and iron. It also contains healthy fats, vegetable proteins, the right amount of water-soluble fibers, vitamins of group E and B. Therefore, consumption of almonds is useful and strengthens the immune system.

And Dates Fruits

Dates also contain copper, iron, potassium, magnesium, manganese, a number of B vitamins, including vitamin B6 (pyridoxine), niacin, pantothenic acid and riboflavin.

On the other hand, Kurma Medjool Selangor (a kind of date) contains good amounts of vitamins A and K and carotenes, lutein and zeaxanthin. Dates are also rich in fiber, which is very useful for eliminating toxins from the body in a convenient and effective way.

Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

Almonds

One ounce (2 tablespoons) of almonds contains 3 grams of fiber. You can sprinkle some chopped almonds on cooked vegetables or your meals to add fiber to your food in addition to being crunchy and tasty. About 1 cup of almonds are needed to meet your recommended daily fiber intake. Almond butter also contains fiber, but almond milk does not.

Dates

Dates are the fruit of the palm tree. Along with iron, dates contain significant amounts of potassium, dietary fiber, calcium, magnesium, and vitamins A and B. Borong Kurma Green Diamond can increase energy levels and remove digestive diseases.

American walnuts (pecan)

About 1 cup of American walnuts (tropical, small, olive-shaped walnuts) can provide you with the recommended daily amount of fiber. American walnuts also contain zinc, beta-carotene and other essential nutrients. You can sprinkle some toasted pecans on a salad or add some to your favorite homemade cakes and cookies.

Peanuts

A peanut butter and jam sandwich is not only a comfort food favorite, but it’s also packed with fiber, especially when eaten with whole-wheat bread. You need about 1 cup of roasted, unsalted peanuts to get 28 grams of fiber per day.

Walnuts

Walnuts are widely used because of their healthy omega-3 fats. If you eat about 2 cups of walnuts a day, you can get the amount of fiber you need. You can sprinkle walnuts on breakfast cereals and salads, or mix some into a smoothie.

Chia seeds

Chia seeds are a super food worth adding to your diet. These seeds are rich in soluble fiber and are a good thickener for smoothies or you can pour it on yogurt and use it. Each tablespoon of chia seeds contains 4 grams of fiber.

Fiber is very nutritious and has amazing properties. Fiber is mostly found in plant foods and fruits.

The best food sources of Fiber are:

Oat bran:

This food has many properties; Apart from being rich in water-soluble fibers and pectin fiber, it is suitable for reducing cholesterol and weight, while it causes the calories accumulated in the intestine to be removed. It reduces blood cholesterol by 15% and prevents cancer; If you pour three tablespoons of oat bran in a glass of water before meals, it will reduce appetite, wheat bran also has a lot of fiber.

Black olive:

Black olives have a different taste than green olives, but in terms of nutritional value, black olives are more oily than green olives. Natural black olives, which have not been blackened industrially, have high nutritional value and help digestion; 100 grams of this small fruit has 12.2 grams of fiber.

Dates

One of the basic needs for good health is getting enough fiber. By preventing constipation, fiber can also be beneficial for the health of the digestive system because it promotes regular bowel movements by helping to form stools. In addition, the fiber in dates can help control blood sugar. Fiber also slows down digestion and can prevent blood sugar from rising too much after eating. The fiber in dates can help dieters feel less hungry.

Almonds:

Almonds are rich in potassium, magnesium, phosphorus, calcium and iron; The fiber in almonds helps bowel function and has a positive effect on blood cholesterol levels.

Red beans:

Red beans are anti-cancer and lower blood pressure, while eliminating constipation; Red beans prevent colon cancer.