Walnut is oil-rich food, which is a great source of all important omega-3 fatty acids. Walnut is an excellent source of manganese and copper. They also contain very good levels of magnesium and phosphorous. Good levels of zinc, iron, calcium and selenium can also be found in walnut. They also contain traces of iodine. Walnuts are low in sodium. Walnuts contain excellent levels of vitamin B6, thiamin (B1) and pantothenic acid. They also contain very good levels of vitamin E, niacin (b3) and riboflavin (b2).

Health Benefits of Walnut:Regular consumption of walnuts helps in lowering cholesterol levels, controlling high blood sugars, and improving cardiovascular functions. It is good for various hearth problems. The reason for these benefits of walnuts is that they contain unsaturated fats and little cholesterol, significant amount of omega-3 and antioxidant properties. Walnuts can help prevent gallstones. Though walnut is rich in oil, it low in cholesterol

Health Benefits :Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. They are loaded with vitamins, minerals, proteins & antioxidants. Regular consumption of walnuts has a soothing effect on our mind & nerves, thus enabling sound sleep.

• Walnuts are an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. It has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function and anti-inflammatory benefits
• In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.
• Approximately 15% of the fat found in walnuts is healthy monounsaturated fat. A host of studies have shown that increasing the dietary intake of monounsaturated-dense walnuts has favorable effects on high cholesterol levels and other cardiovascular risk factors.
• Walnuts contain relatively high levels of l-arginine, an essential amino acid, which is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax. Since individuals with hypertension have a harder time maintaining normal nitric oxide levels, which may also relate to other significant health issues such as diabetes and heart problems, walnuts can serve as a great addition to their diets.

Pistachios are rich in potassium (helps regulate the body's fluid balance), phosphorus (helps build bones and teeth) and magnesium (important element in the conversion of the body's energy), and are also a good source of vitamin B6 (aids protein metabolism and absorption) and thiamine (enhances energy and promotes normal appetite).

These nuts also have a relatively low calorie value when compared to other nuts and are cholesterol free, high in fibre and low in saturated fat. These nuts are also a very good source of protein.

Like most other nuts, pistachios can also cut heart disease risk. The high monounsaturated fat content may actually lower cholesterol levels in the blood. Pistachios also contain antioxidants in the form of phytochemicals. These plant nutrients have been associated with a decreased risk for developing chronic diseases, like cancer.

Pistachios are rich in potassium, phosphorus, magnesium, vitamin B6 & thiamine. These nuts have relatively lower calorie value compared to other nuts. They are cholesterol-free, high in fiber & low in saturated fats. Pistachios have a high content of monounsaturated fat content; this actually lowers cholesterol levels. They also contain phytochemicals that act as antioxidants. Pistachios are best stored in airtight containers.

• Pistachios are rich in monounsaturated fats that can play a role in lowering coronary heart disease risk by decreasing both total cholesterol and LDL cholesterol levels.
• Pistachios are rich in the nutrients like arginine that are thought to reduce hardening of the arteries. Arginine is beneficial because it helps make nitric oxide in the blood, and nitric oxide can prevent build-up along the arterial walls.
• Pistachios also contain phytosterols that may have anti-cancer properties.
• Minerals such as potassium, magnesium, and calcium, found in pistachios are important in maintaining normal blood pressure.
• Participants in the Penn State pistachio study showed no changes in blood pressure, body mass index or weight gain, further supporting previous studies that have also demonstrated no weight gain from the addition of pistachios to the daily diet.
• A 1-oz serving of pistachios, with 49 kernels and 160 calories, offers an excellent source of vitamin B6, copper and magnesium; and are a good source of fiber, thiamin and phosphorus making them a wise snack choice.

Prunes' soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose (the form in which sugar is transported in the blood) following a meal. Soluble fiber also increases insulin sensitivity and can therefore play a helpful role in the prevention and treatment of type 2 diabetes. And, prunes' soluble fiber promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain.

All prunes are plums, but not every plum is choicest to be a prune. They are good source of potassium the mineral for maintaining normal blood pressure, heart function & reduced risks of a stroke. It also promotes bone health & slows down muscular degeneration. Prunes also aid in normalizing blood sugar levels, provide intestinal protection & lower cholesterol. Remember to keep prunes fresh by storing them in airtight containers in a cool, dry & dark place.

Health Benefits of Prunes
Prunes' Fiber for Regularity, Lower Cholesterol, & Intestinal ProtectionPrunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, prunes' insoluble fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment prunes' insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.

Health BenefitsPrunes are absolutely bursting with nutrients and goodness.

• Prunes are the richest food source of protective antioxidants providing a massive boost to natural resistance and vitality. Antioxidants may help lower the risk of heart and lung diseases, some cancers, cataract formation and the effects of aging.
• Prunes have vitamin A, important for healthy eyes and skin, vision, growth, reproduction and the immune system.
• They contain potassium, necessary for nerve impulses and muscle contractions.
• Prunes contain magnesium, vital to many basic metabolic functions.
• Prunes also contain copper that helps the body metabolize and use carbohydrates, thus providing it with energy.
• Prunes provide both soluble and insoluble dietary fibre. About 60 per cent of the dietary fibre in Prunes is pectin, a soluble fibre linked to lowering blood cholesterol levels. Soluble fibre helps reduce blood cholesterol levels thereby reducing the risk of heart disease. Insoluble fibre works mainly in the large intestine, acting like a laxative.
• According to research, prunes may also boost skeletal health. Prunes may contribute to the prevention of bone loss in post-menopausal women. The study showed that women who ate 12 prunes daily for three months had significant increases in serum markers of bone formation, and serum BSAP (bone-specific alkaline phosphatase) activity.

Pine nut is actually a seed produced by a certain variety of pine tree. They are tiny, but do not underestimate its goodness. Pine nuts are an excellent source of iron, manganese, copper, magnesium & high monounsaturated fat, which keeps the cardiovascular system healthy. The oil extracted from pine nuts is precious and useful for health benefits. Chilgozas are high-fat nuts and are rich in carbohydrates and proteins.

It's also packed with vitamins A, C & D, which boost the immune system. Pine nuts contain almost three milligrams of iron in one-ounce serving. They are also higher in protein than most nuts & are a good source of thiamine, potassium & phosphorus. Pine nuts are best kept in the refrigerator, in airtight containers.

Health BenefitsListed are a few health benefits of pine cones and the reasons why you should add them to your diet

• Pine nuts can be a potent appetite suppressor as they are a good source of a polyunsaturated fat known as pinolenic acid. When you eat a handful of pine nuts, the pinolenic acid stimulates the secretion of a hormone produced by the intestines known as CCK. CCK sends the signal to your brain that youre full which turns off your appetite.
• Pine nuts are nutritional powerhouses. A single serving of the pine nut can provide up to fourteen grams of protein per serving, depending upon the species. Pine nuts are anywhere from ten to thirty-four percent protein.
• Pine nuts are also an excellent source of fiber as well as vitamins E, K, and niacin. In terms of minerals, theyre an excellent source of magnesium and potassium which is important for maintaining a healthy heart and blood pressure.
• Pine nuts are high in monounsaturated fats, which have been shown to reduce blood cholesterol levels and also help to protect the arteries from damage which can lead to a heart attack.
• Pine nuts are also high in antioxidants which help to protect the cells of the body from free radical damage.

Walnut is oil-rich food, which is a great source of all important omega-3 fatty acids. Walnut is an excellent source of manganese and copper. They also contain very good levels of magnesium and phosphorous. Good levels of zinc, iron, calcium and selenium can also be found in walnut. They also contain traces of iodine. Walnuts are low in sodium. Walnuts contain excellent levels of vitamin B6, thiamin (B1) and pantothenic acid. They also contain very good levels of vitamin E, niacin (b3) and riboflavin (b2).

Health Benefits of Walnut:Regular consumption of walnuts helps in lowering cholesterol levels, controlling high blood sugars, and improving cardiovascular functions. It is good for various hearth problems. The reason for these benefits of walnuts is that they contain unsaturated fats and little cholesterol, significant amount of omega-3 and antioxidant properties. Walnuts can help prevent gallstones. Though walnut is rich in oil, it low in cholesterol

Health Benefits :Walnuts are a delicious way to add extra nutrition, flavor and crunch to a meal. They are loaded with vitamins, minerals, proteins & antioxidants. Regular consumption of walnuts has a soothing effect on our mind & nerves, thus enabling sound sleep.

• Walnuts are an excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture. It has many potential health benefits ranging from cardiovascular protection, to the promotion of better cognitive function and anti-inflammatory benefits
• In addition, walnuts contain an antioxidant compound called ellagic acid that supports the immune system and appears to have several anticancer properties.
• Approximately 15% of the fat found in walnuts is healthy monounsaturated fat. A host of studies have shown that increasing the dietary intake of monounsaturated-dense walnuts has favorable effects on high cholesterol levels and other cardiovascular risk factors.
• Walnuts contain relatively high levels of l-arginine, an essential amino acid, which is converted into nitric oxide, a chemical that helps keep the inner walls of blood vessels smooth and allows blood vessels to relax. Since individuals with hypertension have a harder time maintaining normal nitric oxide levels, which may also relate to other significant health issues such as diabetes and heart problems, walnuts can serve as a great addition to their diets.

Pistachios are rich in potassium (helps regulate the body's fluid balance), phosphorus (helps build bones and teeth) and magnesium (important element in the conversion of the body's energy), and are also a good source of vitamin B6 (aids protein metabolism and absorption) and thiamine (enhances energy and promotes normal appetite).

These nuts also have a relatively low calorie value when compared to other nuts and are cholesterol free, high in fibre and low in saturated fat. These nuts are also a very good source of protein.

Like most other nuts, pistachios can also cut heart disease risk. The high monounsaturated fat content may actually lower cholesterol levels in the blood. Pistachios also contain antioxidants in the form of phytochemicals. These plant nutrients have been associated with a decreased risk for developing chronic diseases, like cancer.

Pistachios are rich in potassium, phosphorus, magnesium, vitamin B6 & thiamine. These nuts have relatively lower calorie value compared to other nuts. They are cholesterol-free, high in fiber & low in saturated fats. Pistachios have a high content of monounsaturated fat content; this actually lowers cholesterol levels. They also contain phytochemicals that act as antioxidants. Pistachios are best stored in airtight containers.

• Pistachios are rich in monounsaturated fats that can play a role in lowering coronary heart disease risk by decreasing both total cholesterol and LDL cholesterol levels.
• Pistachios are rich in the nutrients like arginine that are thought to reduce hardening of the arteries. Arginine is beneficial because it helps make nitric oxide in the blood, and nitric oxide can prevent build-up along the arterial walls.
• Pistachios also contain phytosterols that may have anti-cancer properties.
• Minerals such as potassium, magnesium, and calcium, found in pistachios are important in maintaining normal blood pressure.
• Participants in the Penn State pistachio study showed no changes in blood pressure, body mass index or weight gain, further supporting previous studies that have also demonstrated no weight gain from the addition of pistachios to the daily diet.
• A 1-oz serving of pistachios, with 49 kernels and 160 calories, offers an excellent source of vitamin B6, copper and magnesium; and are a good source of fiber, thiamin and phosphorus making them a wise snack choice.

Prunes' soluble fiber helps normalize blood sugar levels by slowing the rate at which food leaves the stomach and by delaying the absorption of glucose (the form in which sugar is transported in the blood) following a meal. Soluble fiber also increases insulin sensitivity and can therefore play a helpful role in the prevention and treatment of type 2 diabetes. And, prunes' soluble fiber promotes a sense of satisfied fullness after a meal by slowing the rate at which food leaves the stomach, so prunes can also help prevent overeating and weight gain.

All prunes are plums, but not every plum is choicest to be a prune. They are good source of potassium the mineral for maintaining normal blood pressure, heart function & reduced risks of a stroke. It also promotes bone health & slows down muscular degeneration. Prunes also aid in normalizing blood sugar levels, provide intestinal protection & lower cholesterol. Remember to keep prunes fresh by storing them in airtight containers in a cool, dry & dark place.

Health Benefits of Prunes
Prunes' Fiber for Regularity, Lower Cholesterol, & Intestinal ProtectionPrunes are well known for their ability to prevent constipation. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, prunes' insoluble fiber also provides food for the "friendly" bacteria in the large intestine. When these helpful bacteria ferment prunes' insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.

Health BenefitsPrunes are absolutely bursting with nutrients and goodness.

• Prunes are the richest food source of protective antioxidants providing a massive boost to natural resistance and vitality. Antioxidants may help lower the risk of heart and lung diseases, some cancers, cataract formation and the effects of aging.
• Prunes have vitamin A, important for healthy eyes and skin, vision, growth, reproduction and the immune system.
• They contain potassium, necessary for nerve impulses and muscle contractions.
• Prunes contain magnesium, vital to many basic metabolic functions.
• Prunes also contain copper that helps the body metabolize and use carbohydrates, thus providing it with energy.
• Prunes provide both soluble and insoluble dietary fibre. About 60 per cent of the dietary fibre in Prunes is pectin, a soluble fibre linked to lowering blood cholesterol levels. Soluble fibre helps reduce blood cholesterol levels thereby reducing the risk of heart disease. Insoluble fibre works mainly in the large intestine, acting like a laxative.
• According to research, prunes may also boost skeletal health. Prunes may contribute to the prevention of bone loss in post-menopausal women. The study showed that women who ate 12 prunes daily for three months had significant increases in serum markers of bone formation, and serum BSAP (bone-specific alkaline phosphatase) activity.

Pine nut is actually a seed produced by a certain variety of pine tree. They are tiny, but do not underestimate its goodness. Pine nuts are an excellent source of iron, manganese, copper, magnesium & high monounsaturated fat, which keeps the cardiovascular system healthy. The oil extracted from pine nuts is precious and useful for health benefits. Chilgozas are high-fat nuts and are rich in carbohydrates and proteins.

It's also packed with vitamins A, C & D, which boost the immune system. Pine nuts contain almost three milligrams of iron in one-ounce serving. They are also higher in protein than most nuts & are a good source of thiamine, potassium & phosphorus. Pine nuts are best kept in the refrigerator, in airtight containers.

Health BenefitsListed are a few health benefits of pine cones and the reasons why you should add them to your diet

• Pine nuts can be a potent appetite suppressor as they are a good source of a polyunsaturated fat known as pinolenic acid. When you eat a handful of pine nuts, the pinolenic acid stimulates the secretion of a hormone produced by the intestines known as CCK. CCK sends the signal to your brain that youre full which turns off your appetite.
• Pine nuts are nutritional powerhouses. A single serving of the pine nut can provide up to fourteen grams of protein per serving, depending upon the species. Pine nuts are anywhere from ten to thirty-four percent protein.
• Pine nuts are also an excellent source of fiber as well as vitamins E, K, and niacin. In terms of minerals, theyre an excellent source of magnesium and potassium which is important for maintaining a healthy heart and blood pressure.
• Pine nuts are high in monounsaturated fats, which have been shown to reduce blood cholesterol levels and also help to protect the arteries from damage which can lead to a heart attack.
• Pine nuts are also high in antioxidants which help to protect the cells of the body from free radical damage.