Nandolo zobiriwira ndi nkhokwe ya zakudya zofunika kuti thupi lathu liziyenda bwino. Ganizirani momwe nandolo zingathandizire kupewa kukula kwa matenda ena, komanso kupereka zodzitetezera.
Izi zimachitika chifukwa cha kuchuluka kwa antioxidants, monga: flavonoids - catechin ndi epicatechin carotenoids - alpha-carotene ndi beta-carotene phenolic acids - ferulic ndi caffeic acid polyphenols - coumestrol Nandolo zobiriwira zimakhala ndi anti-inflammatory properties ndipo zili ndi: vitamini C, vitamini E ndi zinc okwanira, omega-3 mu mawonekedwe a alpha-linolenic acid. Kuchuluka kwa fiber ndi mapuloteni kumachepetsa kuyamwa kwa shuga. Antioxidant ndi anti-inflammatory properties amalepheretsa kukula kwa insulin kukana (mtundu wa 2 shuga). Ma carbs onse amachitika mwachilengedwe mashuga ndi masitache opanda shuga woyera kapena mankhwala kuti akuchititseni mantha. Kapu imodzi ya nandolo yobiriwira imakhala ndi 44% ya tsiku lililonse la vitamini K, yomwe imathandiza kuyamwa kwa calcium m'mafupa. Vitamini B amalepheretsa kukula kwa osteoporosis. Niacin mu nandolo amachepetsa kupanga kwa triglycerides ndi low-density lipoprotein, zomwe zimachepetsa cholesterol "yoyipa" m'thupi ndikuwonjezera "zabwino".