The Benefits Of Dried Fruit According To Science
Despite the moderate calorie content, science reports the different benefits of dried fruit. It offers, in fact, essential nutrients, including a high content of proteins, antioxidants, minerals and vitamins B and E. Discover all the benefits of dried fruit in this article!
Remember that variety is the foundation of a healthy diet. This is why it is important to introduce different types of nuts to enjoy all their benefits. Each type contains specific nutrients in greater or lesser proportion.
The benefits of dried fruit according to science
The term dried fruit refers to a generic group of foods that are actually grains, seeds or fruit. In common they have a low water concentration and a high fat content. The national associations for cardiovascular health recommend, in principle, to consume a portion equal to about 20-30 grams of dried fruit, or “a fist”.
To enjoy the fatty acids and antioxidants of dried fruit, we can take it natural, that is, not roasted, not fried, with the skin, without additives and without salt.
Weight control
Dried fruit helps keep weight constant, despite being caloric. Let’s see the calories that each 100-gram serving provides:
- Macadamia nuts: 718 kcal.
- Walnuts: 650 kcal.
- Pine nuts: 629 kcal.
- Hazelnuts: 628 kcal.
- Almond: 575 kcal.
- Peanuts: 571 kcal.
- Pistachios: 557 kcal.
- Cashews: 550 kcal.
- Chestnuts: 213 kcal.
It is advisable to consume about 30 grams, therefore the caloric intake is inferior to that indicated above. However, the consumption of dried fruit is not associated with weight gain, as shown by a study published in the European Journal of Nutrition.
What is it due to?
- The high satiating power and the content of proteins, fibers and fats.
- Greater compensation. Dried fruit leads to less eating during the day, compensating for up to 65-75% of calories ingested.
- Greater adherence to the diet, since it is perceived by the brain as a satisfying food.
Benefits of dried fruit for the cardiovascular system
Dried fruit has a high content of monounsaturated and polyunsaturated fatty acids. Precisely for this reason it is excellent for reducing the risk of atherosclerosis and diseases of the cardiovascular system.
Specifically, it lowers total blood cholesterol and its LDL portion, known as bad cholesterol. It also keeps HDL cholesterol levels (also known as good cholesterol) stable or raises them slightly.
We can read more details about it in this publication, which summarizes the results of several studies: the higher the consumption of dried fruit, the lower the mortality rate from coronary heart disease.
The nuts with the highest omega 3 content are walnuts, which help lower cholesterol and triglyceride levels, as well as blood pressure. Hazelnuts and almonds, on the other hand, reduce blood lipid levels and homocysteine levels.
Promotes intestinal transit
Low fiber intake is one of the main causes of constipation. With a content equal to 10.6% of this nutrient, pistachios are precious allies for the good functioning of the intestine.
Furthermore, almonds and pistachios, especially if not peeled, have shown their prebiotic action, that is, they improve the diversity of the microbiota.
Lower risk of developing diabetes and metabolic syndrome
According to science, including nuts in your diet at least twice a week reduces the risk of metabolic syndrome and diabetes by 32%, a study published in Nutrients has shown .
It must also be said that it is rich in trace elements, minerals that the body needs in minimal quantities, especially in the form of magnesium. The latter is an adjuvant to insulin resistance, which helps prevent the development of type 2 diabetes.
Cashews, with 292 mg per 100 g of product, have the highest magnesium content. For their part, pistachios also stand out for their high potassium content (1025 mg), the deficiency of which aggravates diabetes.
Improve cognitive functions
Another benefit attributed to dried fruit is its potential contribution to the prevention of cognitive dementia. Walnuts contain several neuroprotective compounds, such as vitamin E, folate, melatonin, polyphenols, and omega-3s.
Prevents bone pain
Almonds have the highest calcium content: we are talking about 269 mg per 100 g. Consequently, they are a valid option for increasing levels of this mineral and preventing osteoporosis or bone discomfort.
On the other hand, pine nuts offer significant amounts of zinc, 6.45 g per 100 grams, which contributes to the formation and mineralization of bones and joints.
Consume dried fruit regularly
Did you know the benefits of dried fruit? Does your diet already include it? Remember that you can enjoy it for breakfast or as a snack, the important thing is to moderate consumption in order not to exceed the recommended caloric intake.
