• Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the shell. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all of the zinc-containing portions of the seed will be consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the seed kernels remain a good source of zinc, you'll be able to increase your zinc intake if you consume the unshelled version.
• While pumpkin seeds are not a highly rich source of vitamin E in the form of alpha-tocopherol, recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. From any fixed amount of a vitamin, we are likely to get more health benefits when we are provided with that vitamin in all of its different forms. In the case of pumpkin seeds, vitamin E is found in all of the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol. These last two forms have only recently been discovered in pumpkin seeds, and their health benefits—including antioxidant benefits—are a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. The bottom line: pumpkin seeds' vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.

Peanut is the name of a bush and its fruit with the scientific name of “Arachis hypogaea”. This plant is native of south America, taken from there to other parts of the world. Its bush is an annual one and has the height of 30-50 cm. warm climate is suitable for cultivating the native plant of Brazil. It has a straight stem with paired leaves, and its flowers are in two different types in yellow color, which after inoculation, their tails are bent and reach to the ground level. Then, they gradually embed in the soil, and its fruit is emerged in the soil.

Studies show that the rate of bad cholesterol of blood reduces in the people, who consume nuts as a diet for their health. It is worth knowing that high rate of this type of cholesterol in the blood is one of the main reasons of cardiac diseases.

Also, by appropriate use of the kernels, blood coagulation is avoided and heart attacks can be presented.

Unsaturated fat: The reason for this point is not still known, but it is found that the existing useful fat in nuts reduces the bad cholesterol level in blood.

Omega-3 fatty acids: Many nuts have a proper rate of omega-3 fatty acids. Omega-3 is among the useful fatty acids that helps heart health. This fatty acid is also found in other materials such as various fishes, but nuts are among the best herbal sources of that.

Fiber: All types of nuts possess great rates of fiber, which reduce the cholesterol. It also causes the sense of being full in the person, leading to having less amount of food. Consuming fiber is also effective in preventing diabetes.

Vitamin E: The researchers are not still sure about it, but they think the vitamin E can control and stop the growth and increasing plaques in the arteries in narrowing them and hence chest pain and heart attacks.

Cashew is grown suspended from the stems of a plant called cashew pear. Casew has come from Brazil, and imported to India by the Portuguese explorers.

Cashew is mainly eaten as junk food and nuts, but it can also be used in preparing some foods. It is rich in vitamin A.

Pistachio is rich in copper, magnesium, and various types of vitamin B that improve the immunity system of body and prevents various diseases. Vitamin B6 is essential for preserving the function of immunity system. Deficiency of vitamin B6 leads to inefficiency of the immunity system against infections. Moreover, consuming pistachio helps appropriate production of red blood cells. Pistachio is one of the best sources of potassium, and its rate of potassium, despite its small body, is equal to an orange.
Since it is rich in vitamin E, pistachio is useful for skin, since vitamin E protects the skin against UV radiation.
Pistachio is a kernel with high rate of fiber, and in addition to digesting the food, it helps the reduction of cholesterol and blood sugar.
Also, pistachio, as a source of iron, is useful for preventing anemia.
Pistachio stimulates the sexual desire and also the memory.

Soft shell almond is the modified type of ordinary almond. It is a plant with laxative, tranquilizing, antioxidant properties with nutritive materials, which has industrial and medical uses in addition to edible consumption.

Properties of soft shell almond:

It causes loss of weight, reduces blood sugar and prevents diabetes; moreover, it stimulates the pulmonary function, strengthens the bones, and increases sexual desire.

Nuts are among the alternative foods that their regular consumption is greatly recommended, and they become most popular in special days of the year such as Yalda night (the longest night of the year) or Nowrouz (New Year period). Nuts and different types of fatty grains have various properties, since in addition to causing the fast sense of being full, they are among the low-calorie materials that their consumption does not cause obesity. There are different types of nuts that you can have some of them directly, or, roast them to improve their tastes, or you can process them in different ways. Many of the nutritionists recommend regular consumption of nuts in the diet.
Why is it recommended to regularly use nuts? The most important reason is the existence of extensive nutrients in nuts. It can be said that nuts include rather complete nutrients; these nutrients include vitamins, minerals, etc. benefiting from all the nutrients in nuts depends on their processing type. One of the best ways to prepare nuts without wasting their nutrients is boiling them.
Not only nuts, but also the dried fruits have extensive advantages for human health. A dried fruit is one that the fluid in it is evaporated to a great extent by the drying processes. The volume of the fruit gets smaller and its appearance becomes wrinkled, but the compaction of its energy increases. In this article, we intend to describe some of the advantages of dried fruits and nuts for human health.
1-Source of protein
The first property of nuts for health is their richness in protein, by which they can help maintain health. You do not need to have different expensive and astonishing foods to provide your body protein. It is only sufficient to have nuts.
2-Properties of nuts: Rich in calcium
One of the properties of nuts is being rich in calcium. Calcium is useful and essential for the health of teeth and bones. If you have encountered with tooth problem or osteoporosis, it is essential to have nuts every day.
3-A source of potassium
Nuts are considered as a natural source for potassium. Potassium is one of the important nutrients for the body that can improve and maintain heart conditions. Maintaining the heart proper conditions preserves the health of all the body.
4-Properties of nuts: A source of vitamin B
Nuts are a healthy food material and a healthy and natural source for vitamin B. In case of having nuts every day and if your body is not confronting with the deficiency of vitamin B, you will be protected against different diseases.
5-Antioxidant function
Nuts contain a considerable amount of antioxidants. Antioxidants have the duty to protect the body against destructive effects due to free radicals.
6-Useful for the health of muscles
If you regularly consume nuts, you will protect the health of your muscles. Consuming this healthy and unique food material can help the tranquility of your muscles and prevent the symptoms such as cramps and stiff muscles in the body.
7-Properties of nuts: Arthritis prevention
By regular consumption of nuts, women can benefit from many of its advantages. These delicious and tasty foods prevent the onset of many diseases that women confront more than men. One of these disease is arthritis that can have negative effects on the health of body.
8-Nutrition of heart
One of the other properties of nuts for health includes its effects on proper heart functioning. Not only consuming nuts is essential for improving the heart performance, but you can even consume them with other edible materials such as vegetables and the fruits rich in nutrients for your heart to benefit from the considered advantages of the.
9-Prevention from brain stroke
Brain stroke can easily be prevented by consuming nuts. If you feel some of the signs of stroke in your body, you’d better consume more nuts regularly, since nuts have powerful properties that can prevent brain strokes.
10-Properties of nuts: Maintaining the brain concentration
A healthy brain is one that can easily concentrate, especially when you are doing various activities that require the brain function. Help yourself to have more concentration by increasing the consumption of nuts.
11-Maintaining oral health
The existing bioactive contents in dry fruits, especially raisin can fight against the microbes affecting the oral disorders. One of the effective materials in the nuts is oleanolic acid that fights against Porphyromonas gingivalis, the cause of periodontal disease. Moreover, oleanolic acid can help prevent dental plaque formation.
12-Strengthening the bones and heart
The group of dried fruits, rich in polyphenols, such as apricot, cranberry, blueberry, and date can help the structure and compaction of bones and protect heart against different problems. Moreover, calcium, manganese, and iron existing in the dried fruits can help prevent osteoporosis.
13-Protecting the digestive system
Similar to fresh fruits, dried fruits are also rich in fiber. Fiber can certainly help in improving the performance of digestive system and maintaining its flexibility.
14-Prevention from chronic diseases
According to Dr. Daniel Gallagher from Minnesota University in the U.S.A., dried fruits have low glycemic load. This can help in preventing the diseases related to blood sugar, such as diabetes. Not only the dried fruits prevent diabetes, but also according to the researcher, they can prevent the onset of cancer, since the contents of some dried fruits can stop the growth pf cancerous cells and suppress their inflammation.
15-Anticancer
Consuming an apple can take you away from various diseases. Apple and dried apricot daily consumption can prevent the onset of cancer. Apple and dried apricot contain herbal nutritive materials that act as antioxidants. Also, these two edible materials are considered as good sources of fiber. Furthermore, they contain vitamin A, vitamin C, and iron.
16-Skin nourishment
Healthy skin is usually fresh, bright and humid. The foodstuff such as dried mango contains large amounts of herbal nutrients, vitamin A, vitamin C, vitamin E, omega-3 and omega-6 fatty acids that help in nourishing the skin. Raisin or dried grape can also be used for maintaining skin health and preventing early-aging.
17-Properties of nuts: Rich in potassium
Exactly similar to nuts, dried fruits also contain potassium. Potassium is important for maintaining and adjusting blood pressure. Potassium deficiency potentially cause hypertension. Regular consumption of sodium and potassium compositions can balance the existing water in the body and skin. For the daily requirement of potassium, you can have some dried apricots or died plums.
18-Rich in iron
Consuming iron can help in improving the blood circulation. For the daily requirement of potassium, you can have dried plums or dried apricots or raisin. Plums and apricots can prevent the emergence of anemia. Moreover, raisin is also rich in potassium, magnesium, phosphorous, and iron.
19-Rich in calorie
Calorie indicates the body source of energy. Dried fruits can be the source of energy. Thus, it is recommended to have dried fruits in your breakfasts. A combination of dried fruits such as raisin, and dried cranberry and plum with grains and milk can provide a complete breakfast for everybody. Your body will be ready for doing the required activities by having such a breakfast.
Other properties of nuts for health
20-Helping the digestive system
21-Useful for skin
22-Helping in brightness of skin
23-Preventing dried and dark skin
24-Anticancer
25-Generally, nuts contain a great amount of important minerals such as phosphorous, potassium, zinc, selenium, and copper, which are essential for the health of vital members of body.

1-It helps the heart health
Many mortalities are occurred due to the diseases related to heart and heart attacks. Heart attacks can occur at any time, and none of us are certainly ready for that. Heart attacks can cause death in seconds. Thus, you should take care of your heart any stage of your life. Exercises and appropriate diet are the best methods for protecting the hearts. Bad cholesterol should be controlled in the body. It is said that pistachio controls the bad cholesterol and increases the good cholesterol. Also, it is believed that pistachio helps stimulate the nerves and hence, it causes the heart also to be strengthened in due time.
2-It controls diabetes
In case of excessive sugar in blood, preventing diabetes will be difficult. If you suffer from diabetes type II, a cup of pistachio can help you in confronting with that. A cup of pistachio contains a great amount of phosphorous, helping the protein to be decomposed into amino acids. This controls the glucose level, and hence, it is a good help for the people affected to diabetes.
3-It increases the no. of hemoglobin
Blood requires sufficient amount of hemoglobin. Any deficiency in the no. of hemoglobin can lead in losing the body energy. A rich source of oxygen is essential for blood. Blood us distributed all over the body, guaranteeing the health in an appropriate level. Pistachio has vitamin B6. This vitamin helps prepare oxygen in blood; hence, it increases the no. of hemoglobin in blood.
4-It stimulates the nervous system
The existing vitamin B 6 in pistachio stimulates the nervous system in the body. This vitamin builds amino acids in the body that helps in sending the required signals to the nervous system.
5-It prevents the emergence of Macular degeneration (yellow spot damage)
This problem usually occurs at old age. Macular degeneration leads in losing vision, and causes reading and writing to become difficult for the affected person. Also, it is possible that faces appear oblique for the affected people, and recognizing other to become difficult for them. Human body has free radicals that damage the cells, and this may cause the macular degeneration. Pistachio contains the antioxidants called lutein and zeaxantin. It is said that pistachio fights against free radicals, in such a way that being alive for them will be difficult. Thus, pistachio can prevent cellular damages.
6-It stimulates the immune system of the body
Immunity is a word that is used regularly in our life, since all of us may sometimes be sick. The white blood cells should be strong enough in fighting against microbes and bacteria that cause infections in the body. The existing vitamin B6 in pistachio improves the immune system, since it helps in supplying oxygen to the blood.
7-One of the properties of pistachio is stimulating the glands
Our bodies have various glands that should be healthy in order to do their duties. The glands can work properly if there is the flow of rich blood in them. There are glands the stimulate the platelets and blood cells act as shields for the body. Consuming a fistful of pistachios is essential for the body.
8-Another property of pistachio is to prevent infections
We touch many objects during the day, and this may cause infections. It is believed that vitamin B6 prevents infections, and pistachio contains that vitamin. You should add these delicious kernels to your diet.
9-It prevents cancer
When these cells are increased, they create tumors. The tumors end up in cancer. It is said that pistachio is a rich source of vitamin B6 and stimulates white blood cells, causing them to have the ability to fight against cancer cells and other disorders.
10-It reduces inflammations
Pistachio has anti-inflammatory property and helps in fighting against inflammations. This kernel has vitamin B6 and vitamin E, and this causes it to be as good product for skin.
11-It improves the brain health
The existing vitamin B6 in pistachio helps in activation of various parts of brain, since it delivers the blood rich of oxygen to the brain cells. Thus, the brain activities and performance will be promoted.
12-It is a good energizer for the body
Pistachio is a good source of energy. 100 g of pistachio provides about 570 calories for the body. In addition, consuming protein in providing carbohydrates, fat, protein, and fiber helps the body. Other vitamins and minerals in this delicious kernel are calcium, zinc, and magnesium.
13-Properties of pistachio: It is useful for controlling the body weight
Perhaps one of the best properties of pistachio is helping the body weight. Pistachio contains HDL (good cholesterol) and provides suitable calorie for the body. The risk of increasing the weight is low due consuming it. Also, it provides adequate protein for the body, and it is worth noting that protein plays an important role in burning the body fat.
14-It prevents dizziness, nausea, and insomnia
Pistachio is a good source of iron, and helps in increasing hemoglobin and red blood cells. Thus, it prevents the disorders such as dizziness, nausea, and insomnia. Therefore, if you encounter with the health problems and weakness, you know what to do. You should add a fistful of pistachio as your daily snack.
15-Properties of pistachio: It is considered as a good sexual stimulator
It has been centuries that pistachio is used as a powerful sexual medicine. Pistachio is useful for sexual disorders.
16-Properties of pistachio: It improves the general health
Since pistachio is rich in antioxidants, it helps in improving the body immune system and fighting against infections and diseases. Thus, it prevents the microbial attacks and promotes the general health.
17-It accelerates the digestion
Due to having fibers, it helps in improving the digestion process and the digestive system. Dietary fiber facilitates the digestion process. The results of the researches in this regard have shown that consuming 20 g of pistachio that contains about 3 g of dietary fiber us quite appropriate for the performance of the digestive system.
18-It increases the cholesterol level
Pistachio has the highest rate of phytoestrogen among the kernels. This material increases the estrogen level and regulates the menstrual cycle and the secondary sexual features.
19-It is useful for the pregnancy and breast-feeding periods
Pistachio is rich in nutrients. Thus, it can provide the required nutrients during pregnancy and breast-feeding. Make sure to add pistachio in your snacks.
20-It helps in reducing cholesterol and hypertension
Research in this regard has shown that consuming pistachio can reduce cholesterol and hypertension.
Some of the properties of pistachio for skin
21-It prevents early aging
Vitamin e is the queen of all vitamins, having extensive advantages for skin. Pistachio is a rich source of vitamin E that prevents early aging. This delicious kernel also nourishes the skin and give it a proper texture. You can buy pistachio oil and use it on your skin. Let the oil to remain on your face all the night and wash it in the morning. If you follow this method in daily basis, you will certainly benefit from its advantages.
22-It maintains humidity on your skin
When you can easily use natural ointments on your skin, why do you look for expensive products and moisturizers? Pistachio oil is a natural moisturizer, which not only cleans your skin, but it also guarantees your skin to get rid of impurities in its depth. This oil removes dryness of your skin and keeps your skin healthy and bright.
23-It causes more brightness of your skin
It is stated that the existing fatty acids in pistachio improve the skin color, and this is among the best properties of pistachio.
Although black or white skin is not a criterion for distinguishing between human beings, but everybody is interested in a bright and fresh skin. We examine various methods for having a beautiful skin, but most of them are waste of time. You can use pistachio oil to brighten your skin. Take some drops of oil by the tip of your fingers and gently massage it on your skin and neck. Let the oil to remain for some hours and then wash it by ordinary water.
24-It protects your skin against damages
Skin should be adequately ready to fight against solar UV radiation. We cannot avoid radiations, but we can prevent from their damages. Use the pistachio oil on your face, hands, and neck to prevent skin cancer. If you encounter with sunburn or if your skin has gone darker, this ointment can be a suitable treatment for you.

Almond is one of the popular and valuable nuts, with extensive properties for health, and physicians in the past even believed that consuming almonds help in increasing the brain capacity and thinking abilities, as well as long age. The other properties of almond are considered hereafter:

Almond has vast useful properties for the body. Moreover, almond can be consumed by various methods. In case almond is consumed raw, it can be considered a healthy snack. Furthermore, raw almond is used as the base material in almond butter, almond milk, and even in producing various body lotions and cosmetics.

Peanut is the name of a bush and its fruit with the scientific name of “Arachis hypogaea”. This plant is native of south America, taken from there to other parts of the world. Its bush is an annual one and has the height of 30-50 cm. warm climate is suitable for cultivating the native plant of Brazil. It has a straight stem with paired leaves, and its flowers are in two different types in yellow color, which after inoculation, their tails are bent and reach to the ground level. Then, they gradually embed in the soil, and its fruit is emerged in the soil.

Watermelon seeds are rich in protein. A glass of dried seeds contains 30.6 g of protein, supplying 61% of our daily requirement. The existing protein in watermelon seeds include some amino acids, one of which is arginine. Although the body produces some arginine, but according to Medline Plus Research Center, additional arginine can help many processes in the body and facilitate some of the physical problems. Some of the medical properties of arginine include: adjusting the blood pressure and treating coronary artery diseases.