Nutritious Zone by W.Eqra Saeed

⏩ Health Benefits of Sunflower 🌻 Seeds

✅ Immunity Booster:
Immunity boosting effects of sunflower seeds are due to the presence of vitamin E, zinc and selenium in them.

✅ Reduces Cholesterol:
The fibre content of sunflower seeds decreases levels of LDL cholesterol in the blood.

Niacin or vitamin B3 present in sunflower seeds reduces total cholesterol levels and risk of heart diseases.

✅ Cardioprotective Effects:
Sunflower seeds are rich in oleic and linoleic acid and low in saturated fats and sodium. They also contain magnesium, potassium and fibre.

They help to lower blood pressure and serum cholesterol levels. Consuming them also reduces the occurrence of arrhythmias. All these effects help to protect our body from occurrence of cardiovascular disorders.

✅ Management of Diabetes:
Sunflower seeds are useful in reducing blood sugar levels in patients with type 2 diabetes mellitus.

✅Boosts function of Brain:
Sunflower seeds contain vitamin B6. It improves mood and concentration and enhances memory. It releases serotonin and norepinephrine in our body.

Sunflower seeds also help to ease symptoms associated with premenstrual syndrome (PMS).

✅Helps in Weight Loss:
Sunflower seeds are rich in proteins and fibre. They make us feel full for a long time, reduce our food intake and finally reduce the number of calories consumed. This helps in reduction of weight.

✅ A Powerhouse of Energy:
Sunflower seeds are a good source of thiamine ( vitamin B1 ). Thiamine helps to breakdown carbohydrates, proteins and fats present in our food into energy. They also help in muscle building.

A handful of sunflower seeds can give you instant energy when consumed.

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⏩ Flax seeds are tiny seeds full of nutrition even commonly known as linseed or alsi. They have earthy and nutty flavour. According to the research, flax seeds have numerous uses and benefits.

1- Flax seeds for Hair and skin
Flax seeds benefits are even seen for hair and skin. Flax seeds are a good source of vitamin E. Linseed oil can be applied directly on the scalp to get the most benefits of it. It helps to make the hair stronger and promote hair growth. Similarly Flax seeds gel can benefit hair and skin. Apply flaxseed gel on hair and wash for 1 hour before hair wash. It will help to increase the shine of hair and face.

2- Flax seeds to Cure constipation
Soaked flax seeds are rich in fibre and consist of natural laxatives therefore it has benefits to cure constipation.One can use roasted flax seed powder to soak it in water for overnight.

3- Flax seeds Regularise menstrual cycle

Flax seeds benefit females by maintaining the normal length between the ovulation and menstruation. It also helps females in fertility by increasing the chances of conception. It also helps to maintain the hormonal balance. Flax seeds have also shown some benefits for improvement of PCOS.
It is a progesterone rich food and a great source of omega 3s & 6s.

4- Flax seeds for Weight loss
Alsi benefits include that of weight loss. They are a high source of omega fats and fibre due to which they give you satiety value. To get the proper absorption of nutrients it's better to have flaxseeds powder should be consumed. Even flax seeds oil can be consumed for optimal benefits.

5- Flax seeds are Heart friendly
Studies say that Flaxseed oil capsules can be taken for omega fatty acid which is known as good oil or heart friendly oil. Even flax seed water can be consumed for cardiovascular benefits. Grind the flaxseed and add it to the water .

⏩ Seeds are great sources of fiber. They also contain healthy monounsaturated fats, polyunsaturated fats and many important vitamins, minerals and antioxidants.

When consumed as part of a healthy diet, seeds can help reduce blood sugar, cholesterol and blood pressure.

✅ Here are Benefits of Some Seeds;

1- Flaxseed
Flaxseeds are an excellent source of fiber, omega-3 fats, lignans and other nutrients. A lot of evidence has shown they may reduce cholesterol, blood pressure and even the risk of cancer.

2- Chia Seeds
Chia seeds are a good source of omega-3 fats and are effective at lowering blood sugar and reducing risk factors for heart disease.

3- H**p Seeds
H**p seeds are a great source of protein and contain all the essential amino acids. H**p seed oil may help reduce symptoms of eczema and other chronic inflammatory conditions.

4- Sesame Seeds
Sesame seeds are a great source of lignans, which may help improve s*x hormone status for estrogen. Sesame seeds may also help reduce inflammation and oxidative stress.

5- Pumpkin Seeds
Pumpkin seeds and pumpkin seed oil are good sources of monounsaturated and omega-6 fats, and may help improve heart health and symptoms of urinary disorders.

6- Sunflower Seeds
Sunflower seeds contain high levels of both monounsaturated and omega-6 fats, and may help reduce inflammation and cholesterol levels.

⏩ Dried APRICOTS are rich in important nutrients, including fiber, potassium, iron, and vitamin C. Some research shows that they may be of help during pregnancy.

If consumed in moderation, dried apricots, like most dried fruits, may also help supplement your weight loss efforts.

✅ Nutritional Facts
Dried APRICOTS are rich in vital nutrients. They are replete with potassium, fiber, and several other nutrients.

A hundred grams of dried apricots (or about 30 dried apricot halves) contains the following:
241 calories
4 g of protein
5 g of fat
63 g of carbohydrates
3 g of fiber
1160 mg of potassium
55 mg of calcium
3 mg of iron
32 mg of magnesium
71 mg of phosphorus
2 mcg of selenium
180 mcg of vitamin A
1 mg of vitamin C
10 mcg of folate

✅ Dried apricots are replete with several essential nutrients. They can be an excellent healthful snack. But as they are calorie-dense, we suggest you limit their portion sizes. A cup of dried apricots (about seven or eight) a day should suffice.

🌰🌰Hazelnuts have a sweet flavor and can be eaten raw, roasted or ground into a paste.

Like other nuts, hazelnuts are rich in nutrients and have a high content of protein, fats, vitamins and minerals. Here are seven evidence-based health benefits of hazelnuts.

⏩ Nutrients facts of Hazelnuts
Hazelnuts have a great nutrient profile. Although they are high in calories, they are loaded with nutrients and healthy fats.

One ounce (28 grams, or about 20 whole kernels) of hazelnuts contains (1):

Calories: 176
Total fat: 17 grams
Protein: 4.2 grams
Carbs: 4.7 grams
Fiber: 2.7 grams
Vitamin E: 21% of the RDI
Thiamin: 12% of the RDI
Magnesium: 12% of the RDI
Copper: 24% of the RDI
Manganese: 87% of the RDI

Hazelnuts also contain decent amounts of vitamin B6, folate, phosphorus, potassium and zinc.

Hazelnuts are a rich source of vitamins and minerals like vitamin E, manganese and copper. Additionally, they have a high content of omega-6 and omega-9 fatty acids.

✅ Nutritious Facts of Dates

Most of the calories in dates come from carbs. The rest are from a very small amount of protein. Despite their calories, dates contain some important vitamins and minerals in addition to a significant amount of fiber.

A 3.5-ounce (100-gram) serving provides the following nutrients (1):

Calories: 277
Carbs: 75 grams
Fiber: 7 grams
Protein: 2 grams
Potassium: 20% of the RDI
Magnesium: 14% of the RDI
Copper: 18% of the RDI
Manganese: 15% of the RDI
Iron: 5% of the RDI
Vitamin B6: 12% of the RDI

Dates contain several vitamins and minerals, in addition to fiber and antioxidants. However, they are high in calories since they are a dried fruit.

⏩ BENEFITS OF DATES

1- High in Fiber
Dates are high in fiber, which may be beneficial for preventing constipation and controlling blood sugar control.

2- High in Disease-Fighting Antioxidants
Dates contain several types of antioxidants that may help prevent the development of certain chronic illnesses, such as heart disease, cancer, Alzheimer’s and diabetes.

3- May Promote Brain Health
Dates may be helpful for lowering inflammation and preventing plaques from forming in the brain, which is important for preventing Alzheimer’s disease.

4- May Promote Natural Labor
Dates may promote and ease natural labor for pregnant women when consumed during the last few weeks of pregnancy

5- Excellent Natural Sweetener
Dates are a healthy substitute for white sugar in recipes due to their sweet taste, nutrients, fiber and antioxidants.

6- Help in Bone health
Dates contain several minerals, including phosphorus, potassium, calcium and magnesium. All of these have been studied for their potential to prevent bone-related conditions like osteoporosis.

⏩ Nutritional Facts and benefits of Figs

A 30g serving of Dried Figs provides:

68Kcal / 290KJ
1.1g protein
0.5g fat
15.9g carbohydrates
3.0g fibre
291mg Potassium
75mg Calcium
24mg Magnesium
1.26mg Iron

An 80g serving of Fresh Figs provides:

34 Kcal / 148KJ
1.0g protein
0.2g fat
7.6g carbohydrate
1.6g fibre
160mg Potassium
12mg Magnesium
30mg Calcium
120mcgCarotene

✅ Health Benefits of Figs

1- Promotes digestive health

Figs are often recommended to nourish and tone the intestines, they act as a natural laxative because of their high fibre content. The fibre they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment which as a result improves digestive wellness.

2- May support bone health

Figs are a good source of bone-friendly minerals including calcium, magnesium and phosphorus. Figs are especially rich in calcium with some studies suggesting they contain 3.2 times more than other fruits.

Being a good source of potassium may help to counteract the urinary excretion of calcium, caused by a high salt diet. This in turn helps to keep calcium in bones and as a result may lessen the risk of osteoporosis.

3- May improve vascular and heart health

Figs may improve blood pressure and blood fat levels, which can help improve your vascular health and decrease your risk of heart disease.

4- May promote healthy skin

Figs may have some beneficial effects on the skin, especially in people with allergic dermatitis — or dry, itchy skin as a result of allergies.

As it's the Winter season and we all love and like to have Dry Fruits or Nuts in our daily diet 🤗
Here are some Benefits of Cashews 😍

⏩ Cashews Are Rich in nutrients
Cashews are rich in a range of nutrients. One ounce (28 grams) of unroasted, unsalted cashews provides you with around

Calories: 157
Protein: 5 grams
Fat: 12 grams
Carbs: 9 grams
Fiber: 1 gram
Copper: 67% of the Daily Value (DV)
Magnesium: 20% of the DV
Manganese: 20% of the DV
Zinc: 15% of the DV
Phosphorus: 13% of the DV
Iron: 11% of the DV
Selenium: 10% of the DV
Thiamine: 10% of the DV
Vitamin K: 8% of the DV
Vitamin B6: 7% of the DV

✅ Cashews are low in sugar and rich in fiber, heart-healthy fats, and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.

✅ Cashews are rich in carotenoids and polyphenols, two categories of antioxidants that may help reduce inflammation and offer protection from disease. However, more cashew-specific research is needed.

✅ Cashews appear to provide fewer calories than once thought. Their rich fiber and protein content can help reduce hunger and increase feeling full. Put together, all of these factors may help you lose excess weight.

✅ Nut-rich diets are consistently shown to be beneficial to heart health. Cashews appear to offer some benefits to lower blood pressure, triglycerides, and cholesterol.

✅ Cashews are low in sugar and rich in fiber — two factors which, when combined, may help reduce blood sugar levels and protect against the development of type 2 diabetes.

🥜🥜 Benefits of Peanuts for People with Type 2 Diabetes

Adding peanuts and peanut butter to your diet may be beneficial, especially if you have type 2 diabetes. While not technically nuts, peanuts provide many of the same health benefits as tree nuts, such as walnuts, almonds, and pecans.
Peanuts are also less expensive than most other nuts, which is great if you’re looking to save money but still want the nutritional rewards.

⏩ Peanuts Help Control Blood Sugar.

If you have diabetes, you need to consider the glycemic content of the foods you eat.

Glycemic content is based on how quickly your body converts carbohydrates into glucose, or blood sugar.

The glycemic index (GI) is a 100-point scale that rates foods on how rapidly they cause blood sugar to rise.

Foods that cause a rapid rise in blood sugar are given a higher value. Water, which has no effect on blood sugar, has a GI value of 0. Peanuts have a GI value of 13, which makes them a low GI food.

✅ Peanuts may help with Weight Control

Peanuts may help you feel fuller and have fewer hunger cravings, which can help you maintain a healthy weight and better control your blood glucose levels.

Nutrition Facts of Pistachios

Pistachios contain many essential nutrients.

According to the United States Department of Agriculture (USDA), 1 ounce (oz), or approximately 49 kernels of unroasted, unsalted pistachios containTrusted Source:

Calories: 159
Protein: 5.7 grams (g)
Fat: 12.8 g
Carbohydrates: 7.7 g
Fiber: 3.0 g
Sugars: 2.2 g
Magnesium: 34.3 milligrams (mg)
Potassium: 289.0 mg
Phosphorus: 139 mg
Thiamin: 0.25 mg
Vitamin B6: 0.5 mg

A serving of pistachios provides about 37% of the recommended daily vitamin B6 intake or 1.3 mg for adultsTrusted Source.

Vitamin B6 plays a vital role in the body, particularly in relation to protein metabolism and cognitive development.

✅ Some Benefits of Pistachios describe below 👇

1- Low in calories
Pistachios are one of the lowest-calorie nuts, which means people can enjoy the health benefits of nuts while more easily staying within their daily calorie limits.

2- Good for eye health
Pistachios are a rich sourceTrusted Source of the antioxidants lutein and zeaxanthin, which are essential for eye health.

3- Beneficial for gut health
All nuts are rich in fiber, which encourages a healthy digestive system by moving food through the gut and preventing constipation.

4- Good for blood sugar balance
Pistachios have a low glycemic indexTrusted Source, so they do not cause a sharp rise in blood sugar after someone has eaten them.

5- Packed with antioxidants
Antioxidants are substances that play a critical role in health. They reduce the risk of cancer and other diseases by preventing damage to the body’s cells.

🗣️ Nutrition Information
A quarter-cup of raisins contains:

Calories: 108
Protein: 1 gram
Fat: 0 grams
Carbohydrates: 29 grams
Fiber: 1 gram
Sugar: 21 grams

⏩ Raisins are a good source of:

Iron
Potassium
Copper
Vitamin B6
Manganese

Raisins also contain boron. This mineral helps maintain good bone and joint health, can improve wound healing, and may improve cognitive performance.

✅ Potential Health Benefits of Raisins
Raisins are a great snack option that can add a range of nutrients to your diet. As a dried fruit, however, raisins don’t have the water content of regular grapes. This makes them less filling than whole fruit and easy to overeat. Stick to small portions to avoid adding too many calories to your diet.

Adding a handful to your cereal or snack can have some potential health benefits.

🗣️ Almond is nutrition and delicious which contains anti-oxidant, vitamin E, good fat and others nutrients.

⏩ Here are some Benefits of Almonds and remedies method.

1. Almond helps skin brighter
Anti-oxidant in almond cleans your skin by removing toxin and radicals out of your body. It contains a lot of alpha-tocopherol is main material of vitamin E. This vitamin is called food for skin because it feeds your skin, keeps skin smooth and bright. Besides eating almond, you can use it for mask for bright skin. You need to crush 4 to 5 almonds to have almond powder and mixes it with free-sugar milk, lemon juice and oatmeal. Put mixture to your skin and clean after 30 minutes to have better skin.

2. Benefits for against aging
Diversity anti-oxidants in almond with anti-oxidant properties help to reduce wrinkle. Massage often your skin with almond oil helps your skin bright, radiant and looks younger than your age.

3. Prevent from sunburned skin
Sunlight can cause your sunburned skin, so your skin isn’t bright. You can mix almond oil, lemon juice, honey and formula milk. Apply this mixture on your sunburned skin for 20 minutes. Do it twice a week to reduce your sunburned skin and improve moisture of your skin

4. Treat acne and blackheads
Almond is useful in reduce acne, whiteheads and blackheads. Using often almond oil helps acne disappears time by time. Almond oil also reduces acne scars. For this goal, you can prepare almond oil, lemon juice, honey and milk to apply to scars. Do it for a week can significantly remove scars.

5. Hair loss treatment
Almond oil contains full of not only vitamin D and E, but also minerals as magnesium and calcium. All you need to do is warming almond oil for some seconds and massages gently until it absorbs to your hairline.

Here is Winter's Season and I am sure that we all like Dry Fruits such as Walnuts 😍

🗣️ Some Benefits of Walnuts that will increase your love for Walnuts and you will have it Daily in your diet.

✅ Healthy portion size is 4-6 walnuts daily to keep yourself Healthy and it prevents you from many diseases.

1- Supports Weight Control
Though they’re calorie-dense, you may not absorb all of the calories in walnuts. Additionally, they may even help you control appetite and hunger.

2- May Help Manage Type 2 Diabetes and Lower Your Risk
Eating walnuts may help control type 2 diabetes and reduce your risk of the disease, as the nut may help control your weight. Walnuts might have more direct effects on blood sugar control as well.

3- Supports Healthy Aging
A healthy diet that includes walnuts may help preserve physical function, such as walking and self-care abilities as you age.

4- Supports Good Brain Function
Walnuts contain nutrients that may help protect your brain from damaging inflammation and support good brain function as you age.

5-Supports Male Reproductive Health
Eating walnuts regularly may help counteract potential harmful effects of less-than-ideal eating habits on s***m health.

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🗣️ Nuts for weight loss

There can never be enough nuts in your diet.Worthy of the superfood tag, nuts contain enriching nutrients that fight health issues and provide nourishment. Plus, they are so easy to munch on!

⏩ Are nuts good for you?

Studies have found out that eating nuts regularly may even help people from putting on extra kilos in the long run and prevent the risk of obesity. Here are five nuts you should definitely be eating which are great for your waistline

1- Almonds
Weight loss or not, almonds are always a welcome addition to the diet. According to experts, eating almonds every day can lead to greater weight loss, boost up metabolic rates, fight off bad LDL cholesterol and even cut down on bad lipid strains.

2- Pistachios
There are a number of nutrients present in this green nut! Pistachios contain abundant vitamins, minerals which help in controlling the blood sugar levels, antioxidants which actively fight against the extra fat and even boost your metabolism. All this ultimately speeds up your weight loss.

3- Raisins
Raisins are an excellent weight-loss snack. Dried grapes contain strong chemicals that have the ability to curb your cravings. At the same time, it also contains powerful neurotransmitters known as GABA which can stabilize your appetite, slow down digestion and act on stress levels.

4- Dates
Dates might be comparatively high on calorie content but they contain a good dose of fiber in them, which eases up digestion and helps in regulating fat removal from the body. It is also very satiating and makes up for a good snacking option, aiding your weight loss process.

5- Walnuts
Walnuts are not just good for the brain, they are also loaded with unsaturated fats and certain fatty acids that your body needs. A good nutrient present in walnuts is ALA, which is an important enzyme that lowers the level of bad cholesterol, stimulates digestion, regulates the movement of fat in the body, helping you lose weight faster.

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