Aşure, one of the most popular desserts of Turkish cuisine, is one of the most nutritious flavors with the variety of ingredients and health benefits. Acıbadem Fulya Hospital Nutrition and Diet Specialist Melike Şeyma Deniz “Aşure; Thanks to its wheat, chickpea, dried beans, dried figs, dried apricots, hazelnuts, walnuts and cinnamon, it stands out as both a good vegetable protein source and a storehouse of vitamins and minerals. The way to make both nutritious and high-calorie asurea healthier, especially for diabetics and those who follow a weight loss diet, is to reduce sugar and increase fruit while preparing asure. Another point to be considered is to increase the amount of nuts rich in good quality oils such as walnuts and hazelnuts. Melike Şeyma Deniz, who emphasized that portion control is very important when consuming ashura, which has a high calorie content with its rich content, explained the 6 benefits that come with asure, and made important warnings and suggestions.
Ashura consists of foods of plant origin. This means that it is low in saturated fat, which is a risk factor for heart disease. The fiber it contains slows down the synthesis of cholesterol in the liver and helps to lower the level of cholesterol in the blood. Nuts added to Ashura also have a protective effect on cardiovascular health, thanks to the omega 3 they contain. All these features make aşurea stand out as a heart-protecting dessert.
Fiber intake is very important for a healthy digestive system. Legumes and dried fruits are good sources of fiber. Aşure stands out as a good fiber source thanks to the foods such as chickpeas, dried beans, dried apricots and dried figs. Consuming these foods accelerates bowel movements and helps reduce complaints such as constipation and indigestion.
The variety of vitamins, minerals and antioxidant compounds and adequate amount of good quality protein are very important in strengthening the immune system. The cereals, B group vitamins, legumes, good quality vegetable protein, the fruits used in A, C, and E vitamins, and the added nuts provide vitamin E and omega 3, and meet almost all the criteria for strengthening immunity.
Helps with weight control
Foods high in fiber have an important place in controlling blood sugar and preventing hunger. As a good source of fiber, ashura can be considered as a delicious snack that keeps you full for a long time. It both meets the need for sweets and supports the intake of pulp. When you eat it sprinkled with cinnamon, you benefit from the positive effects of cinnamon on blood sugar control. With these features, it can support weight control when portion control is done.
Provides protein support to vegetarians
Nutrition and Diet Specialist Melike Şeyma Deniz “The indispensable foods of vegetarian nutrition plans; legumes, nuts and fruits. Aşure is a good vegetarian dessert as it combines these 3 points and can be used as a good source of vegetable protein for vegetarians who want to diversify their diet, and who want to use legumes as a meal or boiled them other than adding them to salads.
Preserves eye health
The prominent vitamins for eye health are vitamins A, C and E. Ashura contains all these vitamins. Also; Adding apricots to ashura also increases the benefits on eye health. Beta carotenoid, which gives apricot its orange color, works as a precursor of vitamin A, and carotenoids are powerful antioxidants that have an important place in eye health.