The properties of dried fruit, how much and which to eat

In recent years, dried fruit has undergone a phase of extreme re-evaluation from a nutritional point of view and, consequently, is increasingly present in diets.

In recent years, dried fruit has undergone a phase of extreme re-evaluation from a nutritional point of view and, consequently, is increasingly present in diets, both do-it-yourself and those prepared by professionals in the sector. , due to a more aware point of view about the nutritional properties of this type of food : especially among sportspeople, the use of these products is now widespread, which, among other things, provide an important energy and vitamin support.

The truth about fats

Within the world of dried fruit we find a multitude of products with different characteristics but all with different nutritional elements that are very useful to our body: all, for example, contain a high amount of so-called “good” fats , or those capable of fight cholesterol and consequently preserve our cardiovascular system.

All the properties of dried fruit

The incredible properties of dried fruit are difficult to list all in one article, but we will try: nuts are able to provide us with a high intake of Omega 3, and consequently protect us from cardiovascular diseases. Furthermore, the presence of melatonin helps us to regulate the relationship between sleep and wakefulness with antioxidant properties. Finally, walnuts contain a large amount of vitamins, above all vitamin E, and mineral salts such as magnesium, calcium and potassium.

Peanuts contain various vegetable proteins, fibers, good fats, antioxidants, vitamins, especially E, mineral salts, in particular magnesium, potassium, zinc, phosphorus, manganese and copper.

Almonds are extremely rich in proteins, antioxidants and monounsaturated fats; they also prevent any glycemic peaks by helping to stabilize blood sugars. They also contain many mineral salts such as calcium, magnesium and phosphorus.

Now let’s talk about pistachios , which have a high presence of fats capable of reducing bad cholesterol values ​​and promoting good cholesterol. In addition to this, they contain various minerals, antioxidants and vitamins, in particular of the B and E.

Vitamins B and E, as well as good fats, are also very present in almonds; in the latter we also find many mineral salts including calcium, iron, copper, manganese.

In pine nuts we can find a great variety of proteins, vegetable fibers and, also in this case, a high number of mineral salts such as zinc and potassium.

As far as cashews are concerned, the presence of oleic acid is really relevant, the same as oil of olive oil, which is able to bring significant benefits to our cardio-circulatory system. Among the mineral salts we find magnesium, potassium, phosphorus, sodium, zinc, copper and iron.

The right amount

Generally, a quantity of dried fruit is always recommended that can range from 15 to 30 grams per day, based on your personal characteristics , the type of life and physical activity that takes place and the type of dried fruit.