Eat Plenty of Nuts and Dried Fruits

Nuts are rich in iron, proteins, healthy fats and omega-3 fatty acids, which are necessary for body. So we can include pistachios, walnuts, peanuts, almonds and hazelnuts as snacks in our diet. Dried fruits are also significant for the growth of our body.


In addition to fiber and protein, almonds are rich in iron. ┬╝ cup of almonds is equivalent to 2 tablespoons of peanut butter, which has more than 1 mg of iron. You can mix nuts or nut butter with oats and Greek yogurt and add them to fruit smoothies that contain nuts.

Dried figs

Dried figs are rich in antioxidants and fiber. Also, dried figs have more calcium than other dried fruits. Figs also provide adequate amounts of potassium and vitamin K.

Dried dates

Dried dates contain a significant amount of an important and essential element called iron. Lack of iron in the body causes fatigue and lack of energy in the body. Eating a good amount of Kurma Piarom Shah Alam during the day can effectively relieve the symptoms of fatigue and lack of energy caused by anemia in the body.


The research results show that pistachios have a surprising ability to reduce bad blood cholesterol (LDL) due to their high amount of monounsaturated fats and phytosterols. A research on pistachios published in the “American Journal of Clinical Nutrition” has placed pistachios among foods that lower cholesterol levels. In this research, 28 adults with blood fat above the permissible level but healthy were studied.

These people were divided into three groups; The diet of the first group was low fat but without pistachios, the second group was healthy with one serving of pistachios (equivalent to 10% of the energy needed during the day) and the third group was healthy with 2 servings of pistachios per day. At the end of the study, the LDL (bad cholesterol) level of all the people who used pistachios in their diet had decreased.

The results of this study showed that if a person has a heart-healthy diet, adding one serving of pistachios per day to the diet will increase blood cholesterol levels by 9% and adding two servings of pistachios per day will increase blood cholesterol levels by 12%. % decreases

High blood cholesterol is the most important cause of coronary heart disease. Therefore, by reducing blood cholesterol levels, you can reduce the risk of developing dangerous diseases such as coronary artery occlusion. In addition, pistachios are rich in a variety of antioxidants that are extremely beneficial for heart health.

Pistachios are also rich in the amino acid arginine, which plays an important role in the body’s metabolic processes and increases the level of nitric oxide in the body, and nitric oxide helps prevent blood vessel clogging (arteriosclerosis).