Eating nuts at least twice a week is associated with a 17% lower risk of death from cardiovascular disease, according to research presented today at ESC Congress 2019 together with the World Congress of Cardiology. (1)

“Nuts are a good source of unsaturated fat and contain little saturated fat,” said study author Dr Noushin Mohammadifard of Isfahan Cardiovascular Research Institute, Iran. “They also have protein, minerals, vitamins, fibre, phytosterols, and polyphenols which benefit heart health. European and US studies have related nuts with cardiovascular protection but there is limited evidence from the Eastern Mediterranean Region.”

This study examined the association between nut consumption and the risk of cardiovascular disease and death in the Iranian population. A total of 5,432 adults aged 35 and older with no history of cardiovascular disease were randomly selected from urban and rural areas of the Isfahan, Arak and Najafabad counties. Intake of nuts including walnuts, almonds, pistachios, hazelnuts, and seeds was assessed in 2001 with a validated food frequency questionnaire.
heart attack
Participants or family members were interviewed every two years until 2013 for the occurrence of cardiovascular events and death. The specific outcomes investigated were coronary heart disease, stroke, total cardiovascular disease, death from any cause, and death from cardiovascular disease.

During a median 12-year follow-up, there were 751 cardiovascular events (594 coronary heart disease and 157 stroke), 179 cardiovascular deaths, and 458 all-cause deaths.

Eating nuts two or more times per week was associated with a 17% lower risk of cardiovascular mortality compared to consuming nuts once every two weeks. The connection was robust even after adjusting for factors that could influence the relationship such as age, sex, education, smoking, and physical activity. Nut intake was inversely associated with the other outcomes but lost significance after adjustment.
heart attack
ESC guidelines list 30 grams of unsalted nuts per day as one of the characteristics of a healthy diet, while noting that the energy density of nuts is high. (2)

“Raw fresh nuts are the healthiest,” added Dr Mohammadifard. “Nuts should be fresh because unsaturated fats can become oxidised in stale nuts, making them harmful. You can tell if nuts are rancid by their paint-like smell and bitter or sour taste.”

You may also find this article interesting: What is the Best Time of the Day to Eat Nuts?

Source: “European Society of Cardiology“

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Nutrition Research

Sugar Content: Dried Fruit vs. Fresh Fruit

Raisins contain naturally occurring sugars, with fructose and glucose being the most common. The levels of sugar may differ according to drying methods, as well as regional and varietal factors. However, the most important observation is that one raisin contains about the same amount of nutrients as a fresh grape, but in a much smaller package.

Read more benefits of raisins here.

Tooth Decay

Traditionally, raisins have been thought to promote dental caries due to their “stickiness” and natural sugar content. However, scientific evidence suggests the contrary: Raisins may in fact promote oral health. Bioactive compounds found in raisins appear to have antimicrobial properties that inhibit the growth of bacteria that cause cavities and gum disease.

A 2013 study concluded that raisin consumption alone does not drop oral pH below the threshold that contributes to enamel dissolution, do not remain on the teeth longer than other foods, and contain a variety of antioxidants that inhibit Streptococcus Mutans, bacteria that is a primary cause of dental caries. However, further research in this area should be considered.

According to UK’s National Health Service, dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay. This is a case of urban myth according to Jennette Higgs, Registered Public Health Nutritionist & Dietitian, and principal consultant for Food to Fit. A 2016 study concluded that there is a lack of scientific evidence to support restrictive advice for dried fruits intake on the basis of dental health parameters and further research is required. Advice on dried fruit consumption should also take account of their nutritional benefits, being a source of fiber, low in fat and containing useful levels of micronutrients.

Phytochemicals

Raisins are high in potassium, which contributes to the maintenance of normal blood pressure. They are also high in copper and a source of fiber.

In addition, raisins provide essential nutrients and bioactive compounds, such as antioxidants which may help to prevent oxidative stress (cell damage).

A 2016 study observed that raisins contain a considerable phytochemical content, phenolic compound levels and antioxidant capacities.

These findings confirmed the antioxidant potential and health-promoting properties. Oxidative damage results from an imbalance in free radicals and antioxidants. When oxidative damage is cumulative, it contributes to oxidative stress, which can further initiate or propagate aging and several diseases. Phenolic compounds, such as phenols, phenolic acids, flavonoids, tannins and anthocyanins, have received considerable attention for their high antioxidant activity.

Glycemic Index & Diabetes

Dried fruits show promising potential for blood glucose (sugar) management. Specifically in reducing glycemia -the presence of glucose in the blood-. A 2018 clinical trial conducted in subjects with and without diabetes showed dried fruits (including dates, apricots, raisins and sultanas) to have a low (≤55) to medium (56-69) glycemic index (GI) and to have beneficial effects on postprandial glucose and insulin levels.

Be interesting to read “The Effect of Pistachio, Dates, and Raisin on diabetes“.

This means that raisins should not cause major spikes in blood sugar or insulin levels after meals. Some studies have shown that raisins may help reduce glycemia and some cardiovascular risk factors, including blood pressure rate, although this needs to be confirmed by large, long-term clinical trials in the future

Source: INC-Nutfruit Magazine- March 2020

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More about Melatonin

Melatonin is produced by the brain’s epiphysis. The secretion of this hormone is maximized at night and noon. The function of this hormone in humans is not well understood. However, it appears to be involved in the regulation of circadian rhythms. Melatonin may start earlier, or in most cases, on short days of winter. This change in the process of melatonin secretion may play a role in the symptoms of seasonal mood disorder (SAD) or winter depression. The natural level of melatonin gradually decreases with age. In some seniors, melatonin production may fall to a low level or may stop completely.
Research shows that melatonin is very important for the body. If you suffer from insomnia, you may have melatonin deficiency. So you need to think about increasing this hormone through food and other recommendations.
Pistachio is one of the most useful nutrients in the body that contains some melatonin.

How does pistachio help to sleep better?

Pistachio is one of the good sources of tryptophan amino acid that helps improve sleep by helping to produce serotonin and melatonin hormones. The function of these hormones is to regulate the body clock and wake-sleep cycles. Also, researchers have found that pistachio is a source of melatonin, so it has a greater effect on sleeping earlier.

Dehydrated contains a lot of melatonin. Consuming some of these dried fruits before bedtime improves sleep quality. Omega-3 fatty acids found in nuts are essential for the health of the cardiovascular system and other important functions of the body. However, be careful not to overdo it. Because they are high in calories and excessive consumption, they can cause problems such as obesity.

Pistachio is a good source of iron and thus helps to increase hemoglobin and red blood cells. Also, the presence of melatonin in pistachios prevents disorders such as dizziness, insomnia, and nausea. So if you have health problems and weaknesses, add a handful of pistachios to your snacks.

Pistachio contains magnesium. One of the properties of magnesium is that it helps improve sleep. Because magnesium can relax the muscles and act as a nerve messenger inhibitor, it plays a role in the brain. That’s why many of us enjoy drinking a glass of warm milk with some powdered pistachios before bedtime.

If you are looking for relaxation and sleepiness, use traditional foods and foods instead of sleeping medicines. Pistachio is one of the most useful ingredients for relaxing at night that invites you to relax with the melatonin in it.

Source: irandriedfruit

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During Ramadan, Muslims are required to abstain from all fluid and food intake during the period from sunrise to sunset.
When you decide to fast and will not eat anything for a number of hours, we suggest consuming nuts. Nuts include caloric value and the fats or protein or carbohydrates that are effective to provide the nutrients that the body needs during fasting.

The changes in eating habits and lack of fluids during the day may cause constipation for some people. When you can eat and drink, consuming plenty of high fiber foods, such as dried fruit and nuts alongside plenty of fluids may help to ease constipation as well as doing some light physical activity, such as going for a walk after fast breaking.

Consuming Dates during Ramadan

Also, at sunset, the fast is broken with dates and water. Breaking fast with dates has a spiritual as well as scientific reason. Spiritual reason, The Messenger of Allah would break his fast with ripe dates before he would pray

Scientific reason:

•     Dates contain a high content of natural sugars, which directly is converted to energy by the liver very quickly as compared to any other food item. This punch of energy is important at breaking the fast to continue with sunset prayers.
•     Due to the entire day of fasting the body is weakened and cannot digest the complex meal immediately. Hence dates are consumed to get the body’s digestive system running which was in rest for long hours.
•     Dates are rich in several vitamins, minerals, and fiber too. These delicious fruits contain oil, calcium, sulfur, iron, potassium, phosphorous, manganese, copper, and magnesium. Hence consuming dates during Ramadan is like taking a multivitamin.
•     Dates are rich in fiber, which prevents constipation due to eating traditionally rich food (S).
• Another big bonus of dates is that they do not spike your blood sugar level and are free from cholesterol.
• Dates are rich in protein and they help one stay fit. Also, the iron contained in them can promote healthy teeth and be beneficial for people who suffer from iron deficiency (S).

Other popular dried fruits and nuts in Ramadan are Pistachio, raisins, walnuts, almonds, dried figs, cashew, etc. They can be consumed as helpful and energetic snacks after fast breaking time. Some of them also are used as decoration in traditional Ramadan foods.

Source: Researched By “Taher Agroindustrial Group”

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Age, Cognitive Decline and Nuts

Over 50 million people worldwide suffer from dementia and the number is set to triple by 2050. Age is the biggest known risk factor for cognitive decline. Cognitive decline simply means that your brain doesn’t function as well as it used too. However, although there is no known treatment that can prevent or cure dementia, all is not lost as a recent study has observed an inverse association between nut consumption and the prevention of cognitive decline. The findings identified that eating nuts regularly (at least once serving per week), may help boost brain function in older people.

Why Eating Nuts May Help?

Nuts have an interesting nutritional composition which is essential for providing the health benefits they give us. Nuts contain plant-based protein, unsaturated fats (also good for your heart health), fiber, vitamins, minerals and bioactive compounds such as phytosterols and phenolic compounds. It is these compounds that act as antioxidants which may prevent cell damage and consequently aging. Nuts have a considerable antioxidant load and with research showing that antioxidant-rich diet patterns could contribute to the prevention and treatment of early stages of dementia, adding them to your diet is plausible advice.

A Balanced Diet Could Also Be the Key

As well as higher nut consumption, maintaining a balanced diet is also key for better cognitive function. A 2018 study, the Rotterdam study, showed that a better diet quality (healthy diet) that was based on vegetables, fruit, nuts, whole grains, dairy, fish and limited consumption of sugary drinks – proved to be associated with larger brain volume which basically means brain health.

So, there you have it. By following healthy eating patterns and the inclusion of nuts into your diet, you may help protect yourself against brain diseases. Try the ideas below for some quick and easy ways to add nuts to your daily routine.

Go nuts for nuts

• Add nuts into your breakfast bowl.
• Sprinkle them chopped up on top of yogurt.
• Replace croutons with nuts in salads or soups.
• Add a handful of nuts to your Buddha Bowls for an additional nutrition boost.
• Mix them into your stir-fries for an extra crunchy touch.
• Add nuts to bread or pancakes.
• Take them with you as a snack. You could make nut bars or nut balls or simply roast and spice them.

Remember the recommended daily allowance for nut intake is 28 g/1 oz, a small healthy handful.

You may also be interested in reading this article: How many nuts should We eat a day?

Source: INC

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Consumption of fruits, vegetables, and nuts contaminated with the Coronavirus causes the disease, so we must disinfect them before consuming them.

It is worth noting that although washing these items with water reduces viral contamination to some extent, new strategies must be adopted to ensure more excellent safety.

How to disinfect nuts?

Due to the specific dry conditions, they are generally not washable, but dry fruits such as leaves and raisins can be washed before use,

Then dry in a suitable oven with a microwave oven, oven, or sun. Use packaged nuts, but there are ways to disinfect these items.

Method 1: Using a humidified temperature, pour 1 to 2 tablespoons of water into a saucepan and place the pan in the pan and heat it. After 1 to 2 minutes, the water evaporates, and you can remove, and air dries the nuts.

Method Two: Using a microwave can also be effective. First, put the nuts in a nylon bag and then close in the microwave for 1 to 5 minutes. In these conditions, the dry temperature reaches above 2 degrees Celsius, and its viruses are killed.

If you know more ways to disinfect nuts and dried fruits against CoronaVirus, please share them in the comments section.

Source: “healthsaar.com”

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Coronavirus (COVID-19): While working from home many are worried about weight gain. Exercising at home is the best way to stick to your fitness routine. Here are some healthy snacks you can add to your diet to fight hunger pangs.

Are you working from home? Due to the coronavirus outbreak, almost every office has implemented work from home policy to control the spread of coronavirus. While working from home many are worried about weight gain. Exercising at home is the best way to stick to your fitness routine. You can also make changes in your diet to fight weight gain. Snacking can add a huge amount of unwanted calories to your diet. During the gap between the meals, you are more likely to consume more calories to beat hunger pangs. Here are some healthy snacks you can add to your diet with a limited amount of calories to prevent weight gain.

Coronavirus: Healthy snacks you can choose while working from home

1. Protein bars

Protein can keep you full for longer and make you eat less. One of the best options to choose from is protein bars. Protein bars are a quick snack that you can enjoy anytime. You can also prepare protein bars at home with some ingredients and enjoy anytime.

2. Boiled egg

A hard-boiled egg is filling with just 77 calories. It is one of the best protein sources. You can add a boiled egg to your breakfast. It will also keep you full for longer. Eggs are also a powerhouse of other essential nutrients.

3. Fresh fruits

Fruits are loaded with several nutrients. It is advised to add fruits to your daily diet. You can prepare a mixture of different fruits. Add citrus fruits to your daily diet, it will also help you boost immunity.

4. Trail mixture

Create a mixture of nuts, seeds and dried fruits. A handful of this mixture will help you beat hunger pangs. It is a tasty snack with plenty of nutrients. This will also provide you several health benefits.

5. Popcorn

Another tasty snack with limited calories is popcorn. You can simply eat a bowl of popcorn. But try not to add extra butter or salt to your popcorn.

Source: NDTV

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“It is known that vitamin E provides a degree of protection against certain forms of cancer. Higher intakes of gamma-tocopherol, which is a form of vitamin E, may reduce the risk of lung cancer,” said Ladia M. Hernandez, M.S., R.D., L.D., senior research dietitian in the Department of Epidemiology at the University of Texas M. D. Anderson Cancer Center, and doctoral candidate at Texas Woman’s University — Houston Center.

“Pistachios are a good source of gamma-tocopherol. Eating them increases intake of gamma-tocopherol so pistachios may help to decrease lung cancer risk,” she said.

Pistachios are known to provide a heart-healthy benefit by producing a cholesterol-lowering effect and providing the antioxidants that are typically found in food products of plant origin. Hernandez and colleagues conducted a six-week, controlled clinical trial to evaluate if the consumption of pistachios would increase dietary intake and serum levels of gamma-tocopherol. A pistachio-rich diet could potentially help reduce the risk of other cancers from developing as well, according to Hernandez.

“Because epidemiologic studies suggest gamma-tocopherol is protective against prostate cancer, pistachio intake may help,” she said. “Other food sources that are a rich source of gamma-tocopherol include nuts such as peanuts, pecans, walnuts, soybean and corn oils.”

The study, conducted at Texas Woman’s University – Houston Center, included 36 healthy participants who were randomized into either a control group or the intervention group consisting of a pistachio diet. There were 18 participants in the control group and 18 in the intervention group. There was a two-week baseline period, followed by a four-week intervention period in which the intervention group was provided with 68 grams (about 2 ounces or 117 kernels) of pistachios per day; the control group continued with their normal diet.

The effect on the intake and serum cholesterol-adjusted gamma-tocopherol was investigated. Intake was calculated using the Nutrition Data System for Research Version 2007, and consumption was monitored using diet diaries and by measuring the weights of the returned pistachios.

Hernandez and colleagues found a significant increase in energy-adjusted dietary intake of gamma-tocopherol at weeks three and four in those on the pistachio diet compared with those on the control diet. A similar effect was seen at weeks five and six among those on the pistachio diet compared with those on the control diet. For those on the pistachio diet, cholesterol-adjusted serum gamma-tocopherol was significantly higher at the end of the intervention period compared to baseline.

“Pistachios are one of those ‘good-for-you’ nuts, and 2 ounces per day could be incorporated into dietary strategies designed to reduce the risk of lung cancer without significant changes in body mass index,” said Hernandez.

Maybe, you like to know about “Benefits of Eating Pistachios during Pregnancy”.

Source: “ScienceDaily“

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Is It Safe To Eat Pistachios During Pregnancy?

Yes, it is safe to include pistachios during pregnancy (1). They are power-packed with protein, fiber, potassium, folate, calcium, and iron, all of which are important for the growth and development of the fetus.

What Are The Benefits Of Pistachios During Pregnancy?

The nutrients present in pistachios are beneficial during pregnancy and aid in the healthy development of the baby. The nutritional benefits include:

1. Aids fetal development

Pistachios contain a good amount of protein that is essential for the development of your unborn baby’s tissues and muscles (2). It also keeps your weight under check (3) by regulating blood sugar levels.

2. Balances lipid levels

The high concentration of monounsaturated fatty acids in pistachios lowers bad cholesterol and increases good cholesterol levels, therefore, balancing lipids (4).

3. Boosts immunity levels

Pistachios are rich in antioxidants including carotene, polyphenolic substances, and vitamin A and E that help boost immunity (5).

4. Prevents anemia

Rich in iron and other essential minerals, which help in the formation of red blood cells. Including these nuts in your diet sufficiently will help towards preventing anemia, especially during pregnancy when your body needs more than the usual amount of blood cells (6).

5. Treats constipation

Being rich in fiber, pistachios aid easy digestion and regulate bowel movements. They can also provide relief from constipation which can develop due to hormonal changes in early pregnancy (7).

6. Anti-inflammatory nature

Pistachios are anti-inflammatory in nature and help in fighting joint pains and swelling that are common during pregnancy (8).

7. Good for fetal brain development

Pistachios contain good amounts of omega-3 fatty acids such as oleic and linoleic acids, which are essential for the brain development of the baby (9).

(Read more about “effects of date fruit consumption on labor”)

Keep reading for the complete nutritional profile of pistachios.

Nutritional Value Of Pistachios

Nutrients present in 100 grams of raw pistachios are as follows (10):

g=grams; mg=milligrams; IU=International Units

While pistachios are nutritious, their benefits are greater only when you consume them in the right quantity and stick to plain, unsalted pistachio nuts in their shells.

How Many Pistachios Can You Eat Per Day?

You may have up to ½ an ounce or approximately 24 pistachios per day (1). You should not eat more than the suggested quantity as it could lead to excess essential oils in the body that could be harmful to the brain (11).

What Are The Possible Side Effects Of Eating Pistachios During Pregnancy?

Some things you should keep in mind while including pistachios are:

• They have fructans that will cause digestive problems such as constipation, diarrhea, bloating, abdominal pain and flatulence (12).

• Roasted nuts coated in salt can have high sodium content that may elevate blood pressure (13). So it is best to choose the plain, unsalted variety.

A few precautions while including pistachios in your diet can be a good idea.

How To Include Pistachios In Your Diet?

Here are a few interesting ways in which you can incorporate pistachio nuts into your diet:

• Toss some pistachios to the fruit bowl, and consume it fresh.

• Make a rough powder of them, and use as a dip to chicken before frying or grilling.

• Sprinkle finely diced pistachios to oatmeal, yogurt or cereals for a nutritious breakfast.

• Mix in a milkshake along with almonds, cardamom, and saffron for a super-filling beverage.

Do not worry about eating pistachios unless you have been specifically advised not to eat them by your healthcare provider. Include your daily serving of these nuts in whichever variety you prefer. Remember to stick to the permissible limit though.

Maybe, you like know about “Benefits of Eating Dates during Pregnancy“.

Source: www.momjunction.com

References:

1. Healthy Eating During Pregnancy; UC Davis Medical Center (2013)
   2. Eating Healthy During Pregnancy; clinicaltrials.gov
   3. Bridget Swinney; Eating Expectantly: Revised and Updated; page 50
   4. Pistachios; Colorado State University (2017)
   5. Mercedes Victoria Urquiza-Martínez & Bertha Fenton Navarro; Antioxidant Capacity of Food; Free Radicals and Antioxidants An Open Access, Peer Reviewed Journal (2016)
   6. Iron Deficiency Anemia; Virginia Commonwealth University (2014)
   7. Fiber; Oregon State University (2018)
   8. Helieh S. Oz; Nutrients, Infectious and Inflammatory Diseases; Nutrients. (2017)
   9. Rachel Scherr et al.; Nutrition and Health Info Sheet: Omega-3 Fatty Acids; The Regents of the University of California (2016)
   10. Basic Report; Pistachio nuts, raw; USDA
   11. Mary Purdy; Your Brain On Food: Nutrition For The Mind; Dietitians in Integrative and Functional Medicine
   12. Amy Fedewa & Satish S. C. Rao; Dietary fructose intolerance, fructan intolerance and FODMAPs; Curr Gastroenterol Rep (2015)
   13. Understanding the DASH Diet – 9.374; Colorado State University (2018)

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