The dried fruits have been habitually indicated and expelled from diets considered as healthy, especially those that aim to lose weight. Its high amount of calories and fat is what has traditionally caused the rejection of these foods, although it is a major error.
Today there is more than enough scientific evidence to say that eating nuts does not make you fat, or at least there is no statistic that shows the relationship between eating them and gaining weight. In addition, nuts have health benefits that make them essential in any healthy and balanced diet.
Specifically, there is a study prepared in the United States and published in 2017 that associates an increased risk of cardiovascular accident – the biggest cause of premature death in the world – to eat too few nuts, vegetables, seeds and cereals.
Specifically, they have bounded to 10 nutrients whose deficit in the diet can significantly worsen your health. Some are old acquaintances, such as Omega-3 fatty acids, while others are newer, such as unsaturated fatty acids.
These are the benefits of nuts for which you should eat them daily:
Reduce cholesterol: Unsaturated fatty acids help increase good cholesterol (HDL) and reduce bad (LDL).
Prevent arrhythmias: omega-3 helps prevent the development of erratic rhythms in the heart.
They prevent the formation of clots: there is some evidence that omega-3 can serve to prevent the formation of clots, with an effect similar to that of aspirin.
Relax blood vessels: nitric-oxide is a compound that helps relax the veins and arteries and improves circulation. To form it, it is necessary to have enough arginine, very present in nuts.
Prevent diabetes type 2: by increasing glucagon levels, nuts maintain stable glucose levels, preventing the formation of diabetes.
Satisfy the appetite: being rich in fat and calories, the effect of nuts on your diet may be contrary to what you thought: they fill you up and therefore prevent you from eating other foods that you do not need. It is just the opposite effect to low calorie diets.
Besides Nuts are a great source of many nutrients. The nuts are very nutritious. One ounce (28 grams) of mixed nuts contains approximately:
- Calories: 173
- Protein: 5 grams
- Fat: 16 grams, including 9 grams of monounsaturated fat
- Carbohydrates: 6 grams
- Fiber: 3 grams
- Vitamin E: 12% of the RDI (Recommended Daily Intake)
- Magnesium: 16% of the IDR
- Phosphorus: 13% of the IDR
- Copper: 23% of the IDR
- Manganese: 26% of the IDR
- Selenium: 56% of the IDR
Does it matter what kind of dried fruit you eat?
It probably does not matter too much what type of nut you choose to eat. Most nuts seem to be, in general terms, healthy; However, some can provide more heart-healthy nutrients than others. For example, nuts have a high content of omega-3 fatty acids.
Almonds, macadamia nuts, hazelnuts and pecans are other nuts that seem to be quite healthy for the heart. Peanuts (which technically are not a nut, but a legume, like beans) seem to be relatively healthy.
Keep in mind that the fact that the nuts are covered with chocolate, sugar or salt can end up counteracting the benefits for the heart.
Next, we include nutritional information about the frequent types of nuts. All calorie and fat content values correspond to 1 ounce (28.4 g) of unsalted nuts.
The dried fruits are those that have undergone a desiccation to preserve them edible for a long period of time … know their benefits.
First, we must define what dry or dehydrated fruits consist of so as not to be confused with nuts (nuts, pistachios, etc.). It sounds very similar and even consumed mixed but they really are different.
The dry fruits are those that have undergone a desiccation to conserve them edible for longer period of time; that is to say, they are normal fruits that by means of an industrial process or a homemade method of desiccation, remain dry and consumable for many months. To be consumed, they can be rehydrated or used dry. Within this group are the raisins (with or without seeds), the dried apricots, pear, etc.
The nuts are fruits that by their nature have a hard shell and are always dry. They are consumed as they are, included here are nuts, hazelnuts, almonds, pistachios, etc.
The differences between both types of fruits are important, not only for their nutritional composition but also for the culinary characteristics. The dried fruits contain the same composition as the fresh fruits; They contain vitamin A, a 10 of sugars and fibers, although they are different in their consistency because they are dehydrated.
In contrast, nuts are very energetic because they provide between 500 and 600 calories per 100 grams; They are high in protein and unsaturated fats that belong to the group of omega-3 fats, they also contain vitamin E, magnesium and potassium.
The dried fruits offer diverse nutritional benefits, since when drying the fresh fruit, they concentrate to the maximum their elements: proteins, hydrates of carbon, vitamins, mineral salts and fiber. Dry fruit can be considered as a natural food since it is not refined nor has it been subjected to industrial processes that include artificial additives.
Incorporating dried fruit into the diet can help alleviate problems such as anemia, constipation and skin disorders. They do not require cooking, they are easy to transport and eat at any time and in any place, and they are available all year round. They can be used in salads, muffins, soups, desserts, etc.
The dried fruit can be classified into two categories: the vine fruits (raisins, muscatel, etc.) and dried fruit of the tree that are the dried apricots (peaches, pears, apples, etc). There is another subcategory that includes figs, bananas and dates.
Therefore, the next time you go shopping at the supermarket, include some dried fruits but remember that they are consumed in moderation because of their high sugar content.
What is your favourite dried fruit?