Dryfruits

Helps prevent cancer and other chronic diseases.

Watermelon seeds, which can be eaten raw or dried, are rich in magnesium — which Derocha explains plays a key role in energy production, nerve function, DNA and protein synthesis, as well as blood pressure regulation. They also contain folate, which can help your risk for cancer and depression.

Walnut polyphenols are metabolized by gut microbiota to create bioactive, anti-inflammatory compounds. And adding more walnuts to your diet can help you reap these benefits for your digestive health.

Walnut polyphenols are metabolized by gut microbiota to create bioactive, anti-inflammatory compounds. And adding more walnuts to your diet can help you reap these benefits for your digestive health.

As mentioned, sunflower seeds are high in dietary fiber. This fiber bulks up the stool and facilitates the peristaltic movement of the intestines, thus optimizing the digestive process. Another benefit of consuming this seed is that it makes uptake of nutrients more efficient in the gut by improving bacterial balance

Dates are free from cholesterol and contain very low fat. Dates are rich in vitamins and minerals. They are rich source of protein, dietary fiber and rich in vitamin B1, B2, B3 and B5 along with vitamin A1 and C.

Raisins are naturally sweet and high in sugar and calories, but they also contain fiber, antioxidants, and important minerals like iron.

Adding fiber-rich foods like quinoa into your diet can help support your digestive health by promoting regular bowel movements and fueling beneficial bacteria in your gut. Eating a high fiber diet can help you maintain a moderate body weight.

In particular, if you aren’t used to eating a lot of fiber, you could get stomach cramps and possibly diarrhea from eating a lot of pumpkin seeds at once. To help avoid this, don’t eat more than a serving size (about ¼ cup) at a time.

Sweet and savory, dried prunes add a rich flavor to cooking and desserts. They are in high potassium, vitamin A and dietary fiber with zero cholesterol and sodium. Dried prunes have been found to restore bone mass and structure.

Pistachios are the seeds of the pistachio tree. They’re usually green, and they taste slightly sweet. They’re called nuts, but botanically pistachios are seeds. People have been eating them for thousands of years.