Health Reservoir: Ashura

Ashure, a symbol of abundance, sharing and unity, is a true health treasure thanks to the legumes, nuts and dried fruits it contains. Acıbadem Dr. Şinasi Can (Kadıköy) Hospital Nutrition and Dietetics Specialist Tuba Sungur stated: "Ashure, made with approximately 15 ingredients today, provides significant health benefits due to its richness in vitamins, minerals, protein and fiber. However, portion control is extremely important. Consumption should not be excessive and should not exceed two small bowls per week. Particularly, diabetic patients should be very careful." Nutrition and Dietetics Specialist Tuba Sungur, noting that a small bowl of ashure contains approximately 350 calories, which equals two slices of bread, two teaspoons of fat and two servings of fruit, continued as follows: "When preparing ashure, instead of refined sugar, it would be more suitable for both those on a diet and diabetic patients to increase the amount of dried fruits such as figs, apricots and raisins and benefit from the fruit's natural sugars. Rather than consuming ashure from outside sources with unknown contents, it would be healthier to consume ashure prepared at home using dried fruits in this way, paying attention to portion control. Since ashure is a high-calorie dessert, those in a weight loss period need to consider their daily energy requirements." Nutrition and Dietetics Specialist Tuba Sungur explained the 6 benefits that come with ashure and provided important warnings and recommendations.

Strengthens immunity

Ashure, containing most plant-based nutrient groups, strengthens immunity and increases body resistance. Standing out as a true vitamin, mineral and protein storehouse, ashure serves as a source of vitamin A and vitamin C thanks to fresh and dried fruits; B group vitamins thanks to grains such as wheat and barley; and an excellent source of vitamin E and omega 3 thanks to oily seeds such as walnuts, hazelnuts and pistachios.

Regulates intestines

Since ashure is rich in fiber through the grains, legumes, dried fruits and nuts it contains, it stands out as an intestine-friendly dessert. Thanks to its rich fiber content, it also provides benefits against constipation problems.

Protects the heart and blood vessels

Nutrition and Dietetics Specialist Tuba Sungur said: "The ingredients used in preparing ashure contain plant protein, meaning they are cholesterol-free. For this reason, those with high cholesterol and those with heart and vascular disease can consume it comfortably as long as they do not overindulge. The nuts in ashure are cholesterol-friendly foods thanks to the good fats they contain." Increases milk production Ashure, with its high energy content and vitamin-mineral balance, helps nursing mothers increase milk production. Additionally, it meets both the increased energy needs and sweet cravings of nursing mothers.

Supports development

For children in their growth and development years, ashure, with its high energy content and rich macro and micronutrient content, is a healthy dessert that supports growth and development in children.

Beneficial for mental health

Nutrition and Dietetics Specialist Tuba Sungur stated: "Since the ingredients used in preparing ashure are rich in B group vitamins and omega 3, they improve mood, have a positive effect on psychology and reduce the risk of depression."