Properties, calories and tips for using dried fruit for a healthy diet
You may have heard, at least once in your life, “Dried fruit makes you fat!”. Right?Well, even though dried fruit is very caloric, this sentence is actually incorrect. First of all, as with all foods, we must emphasize that there is nothing that in itself “makes you fat” or “makes you lose weight”.
It all depends on your diet, the amount of physical activity you do, your habits. And we'll tell you more: information on the beneficial properties of dried fruit is now available to everyone. It is in fact a healthy, genuine source of energy, rich in nutrients and mineral salts.
For this reason, dried fruit should actually be consumed more often, even better daily, in portions of 10 to 30g per day . Do you buy and consume it regularly?
In the meantime, discover with us what the real beneficial properties of this food are, for each variety, so as to understand which one to introduce into your diet for a healthier and more balanced diet.
The beneficial properties of dried fruit
Walnuts
Walnuts are one of the most well-known and consumed types of dried fruit. They are excellent on their own, as a snack, or used in many recipes, for example to enrich appetizers, first courses, second courses or even desserts. It is perhaps one of the most versatile foods that exist!
The good news is that walnuts are also rich in beneficial properties: first of all, they contain Omega 3 , fatty acids that help protect circulation and the heart, and also have a valuable anti-inflammatory function.
They also contain ellagic acid – a powerful antioxidant that helps the immune system – and melatonin , a substance also produced by our body that helps regulate the sleep-wake rhythm.
Finally, walnuts are very rich in mineral salts , mainly magnesium, calcium and potassium.
Calories in walnuts: 607 calories per 100g
Almonds
Almonds are also a type of dried fruit that is widely used and well-known: these too, like walnuts, are very versatile and can be enjoyed alone or in numerous recipes, both sweet and savoury.
For example, vegetable almond milk is widely used and can be purchased in supermarkets or made at home using a juice extractor .
Almonds are a source of important nutrients such as proteins and good fats (monounsaturated). Their intake, especially mid-morning or mid-afternoon, as a snack, helps to break the hunger by providing energy to the body.
They are rich in antioxidants and contain calcium, magnesium and phosphorus, mineral salts that are very useful for maintaining healthy bones.
Almonds calories: 600 calories per 100g
Peanuts
Peanuts , often known to those with a sweet tooth because of peanut butter , are an excellent ally for health, if consumed in moderation but regularly.They contain vegetable proteins and are therefore very useful for those who practice sports, as well as mineral salts such as magnesium, phosphorus, potassium, manganese. They are also rich in vitamin E , fiber and good fats.
But be careful: especially in supermarkets this type of dried fruit is found almost exclusively with added salt . This type of peanuts should be avoided, because excessive consumption could promote hypertension and would therefore be anything but healthy.
Peanut calories: 600 calories per 100g
Hazelnuts
Who doesn't love the smell of hazelnuts ? Their intense and particular taste?
However, most people tend to associate this type of dried fruit with spreadable creams, where in reality a very small percentage of it is found, forgetting that that flavor can be found, with greater health benefits, in hazelnuts as a food to be eaten alone.
It is one of the fruits richest in vitamin E , it contains many good fats and helps lower cholesterol levels if consumed as part of a balanced and healthy diet.
They also contain many B vitamins and minerals including iron and calcium.
Hazelnut calories: 628 calories per 100g
Pistachios
Here is another very well-known type of dried fruit, unfortunately almost always consumed only with the addition of salt .
In this case, as with cashews, excessive consumption is really not recommended, as it would be harmful to the health of our body.
Instead, we welcome the consumption of natural pistachios , without added salt, alone as a snack or in grains, to add to many savory or sweet dishes. A real treat!
You should know that pistachios help keep blood cholesterol under control, increasing the value of the good kind, and they are also rich in mineral salts , especially iron.
They contain vitamins B and E and numerous good fats , essential for a balanced diet rich in all nutrients.
Pistachio calories: 562 calories per 100g
Some tips
As we have seen, dried fruit is truly a prodigious food: rich in calories , yes, but also in nutrients that are good for our body. In short, it is a truly quality source of energy, perfect for a healthy snack!Try it with yogurt, juices or smoothies, or why not make your own tasty nut butter at home.
How to do it? Simply insert the dried fruit (for example peanuts or almonds, but also walnuts, pistachios or hazelnuts) into our VIVO Blender and blend it.
Dried fruit is already very oily, so the butter will come out naturally. If you want it softer and spreadable, just add a little seed oil and blend again.
Try it, you will discover that homemade nut butter is not only healthier and more genuine than the packaged one, but also tastier!
