The nuts must be part of a balanced diet for its large amount of essential fatty acids, essential for the proper functioning of the body.

As a dried fruit is known all that food that is covered by, a shell and that can be taken without cooking. One of its main properties is that they have essential fatty acids or healthy fats, such as omega 3, which promote the health of the nervous and immune systems.

The consumption of nuts, within a healthy diet, reduces the levels of LDL cholesterol (“bad cholesterol”) in the blood, increases the HDL cholesterol (“good cholesterol”) and protects against the development of arteriosclerosis. Although they have many calories, they are powerful satiating, so they can help in a diet that aims to lose weight. They are also rich in fiber, so they prevent the appearance of constipation. We tell you 5 that can revolutionize your diet.

1. Afghan Pine Nuts (Jalghoza)

Afghanistan's export quality dry fruit pine nuts

Jalghoza is a type of pine nuts that is found in Afghanistan. Pine nuts have a high content of thiamine, vitamin E and K, and minerals such as iron, magnesium, phosphorus, zinc, copper and manganese. They are a source of fiber, potassium, niacin and riboflavin. Among nuts, pine nuts contain the highest amount of vitamin K (53.9 mcg / 100 g). Afghanistan is the main exporter of pine nuts, followed by Russia, North Korea, China and Pakistan.

2. Almonds

Best quality Afghanistan's Almonds for export

They are everywhere: in salads, on pizzas, snacks or with all kinds of condiments (they even have their own milk). Almonds are one of the nuts with higher protein, but even cheaper than others like nuts. They are also high in manganese and vitamin E, vital defenders against oxidative damage. Those who consume almonds regularly have a lower risk of developing heart disease. You can add it to your diet in many ways, how about your protein shake?

3. Nuts

High quality Afghanistan's walnut for export

If superfoods really exist, nuts are certainly one of them. Much of the stellar reputation of the nut comes from its richness in essential fatty acids, particularly alpha-linolenic acid and linoleic acid. Studies find that fatty acids derived from regular consumption of walnuts lower the total cholesterol level of patients and LDL cholesterol. They also contain phytonutrients and antioxidants that are known to be useful in reducing levels of inflammation and preventing type 2 diabetes.

4. Pistachios

Boustan Sabz offers the best quality pistachios for export

Pistachios are one of the great forgotten in the diets, although we do not understand why, since they have great health benefits. They have even fewer calories than other nuts, but they are quite high in protein and fiber. They also shine in vitamin B6 content, providing 18 percent of daily needs, while most other nuts fall below five percent of metric.

5. Cashew nuts

leading exporter of cashew in Afghanistan

Cashews are one of the nuts richest in nutrients, with lots of iron, zinc and minerals. Studies indicate that the consumption of cashew nuts in the diet facilitates the adherence to this and therefore the monitoring and compliance of the same, since it is a very satiating food and rich for its flavor. A single serving has 163 calories, with about 7.7 grams of omega-3 fatty acids, essential for the health of our heart.

6. Peanuts

peanut dry fruit

Peanuts are one of the great energy foods; it does not matter if you are an athlete or a computer rat trying to keep the concentration in a long day of work. They are rich in protein, dietary fiber and antioxidants. The consumption of peanuts also reduces the chances of stroke, since they increase the natural production of nitric oxide, which dilates blood vessels.