Dry fruits like almonds, walnuts, dates, raisins etc. are traditionally known to be a powerhouse of nutrients. They are said to provide us with a host of health benefiting properties.

Warm Oats Cookie is a breakfast favorite dish, cooked oats pair well with fruits, nuts, and seeds. Oatmeal’s unique fiber called beta-glucan, it helps neutrophils travel to the site of an infection more quickly and enhances their ability to eliminate the bacteria they find there.

Ragi or finger millet is one of the most nutritious and healthy cereals. The high protein content makes finger millet a very important factor in preventing malnutrition. The cereal can be an especially good source of protein for vegetarians because of its methionine content that constitutes about 5% of the protein.

Dates are a good source of various vitamins and minerals, energy, sugar, and fiber. It also contains calcium, iron, phosphorus, potassium, magnesium and zinc. Chia seeds are a good source of omega-3 fatty acids, fiber, antioxidants, iron, and calcium.

Almonds are rich in vitamin E, calcium, magnesium and potassium. Out of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds. While many of these calories come from fat, it is primarily the healthy unsaturated fats and not the unhealthy saturated kind.

Most nuts contain large amounts of protein relative to their size, and pistachios are no exception. A 1-ounce serving of these nuts (approximately 49 pistachio kernels) contains 6 grams of protein.

Broccoli is known to be a hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable.Broccoli shares cancer fighting and immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage. Broccoli contains properties that depletes estrogens which usually cause cancer in the body. Research shows that broccoli is extremely suitable for preventing breast and uterus cancer. 

Vegetable-based soups are a great option nutritionally as they combine a high nutrient density with a low energy density – this means that we get lots of key nutrients including vitamins and minerals for relatively few calories.

Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis. Along with calcium, broccoli is also full of other nutrients like magnesium, zinc and phosphorous. Because of these properties, broccoli is extremely suitable for children, elderly and lactating mothers. 

While bulking meals up with low calorie options such as vegetable soup on a regular basis is a great way to load up on nutrition in general, for those wanting to drop a couple of kilos quickly, replacing the heavy meal with a vegetable based soup is a safe way to do it.

The nutrients in kale can help boost well being and prevent a range of health problems.It contains fiber, antioxidants, calcium, and vitamin K, among others. Even the chlorophyll in kale may have health benefits.Kale is high in fiber and water. Both of these help prevent constipation and promote regularity and a healthy digestive tract.

Carrots contain vitamin C, an antioxidant. This helps boost the immune system and prevent disease. Vitamin C can help reduce the severity of a cold, and the length of time it lasts. The antioxidants and phytochemicals in carrots may help regulate blood sugar.

Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health.