What is dried fruit good for?

La nuts (like walnuts, almonds, hazelnuts, pistachios, cashews, etc.) offer many health benefits when consumed in the right amounts. For example, they contain unsaturated fats (omega-3 and omega-6), which are good for the heart and help reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol; they contribute to the maintenance of muscle mass; they aid digestion and keep hunger at bay.

Nutritional properties

Benefits

• Support the nervous system and bones.
• Counteract oxidative stress
• Provide instant energy
• Prevent cellular aging
• Improve concentration and memory
• Replace unhealthy snacks and snacks

Which one to choose

Dried fruit, both the oily and the dehydrated kind, is an excellent snack to be consumed mid-morning or mid-afternoon, because it is energetic, especially for those who study or practice sports. and rich in Iron. The question obviously arises as to which one is the most suitable for certain purposes, especially if you want to be careful about your health. Nutritionists recommend consuming approximately 15/30 grams per day of fruit (depending on the type, of course). Each type, in fact, becomes an effective remedy for a particular ailment. Let's take a look together.

Oily dried fruit

• If you need to get your minerals, cashews are the perfect nut, containing magnesium, zinc, phosphorus, and potassium. Cashews also contain no cholesterol.
• Hazelnuts effectively integrate fiber and promote intestinal transit, facilitating the expulsion of toxins.
• Walnuts are a source of Omega 3 and for this reason they are responsible for protecting the heart and keeping cardiovascular problems at bay.
• Pistachios keep bad cholesterol levels low.
• Almonds are rich in folic acid, magnesium, and calcium. Thanks to the latter, they're excellent for maintaining strong bones.

Dehydrated dried fruit

• Dehydrated banana rebalances the intestinal flora.
• Dried figs, if eaten in abundance, have a laxative effect.
• Dried cherries have an anti-inflammatory effect, similar to that of aspirin.
• Dried apple contains folic acid and is rich in fiber.
• Dried apricots are highly recommended for those suffering from chronic fatigue and anemia.
• Dried dates lower bad cholesterol and are rich in iron.
• Dried plums are laxatives and at the same time act as powerful antioxidants.

Daily amount

How much fruit, whether dried or oily, can be consumed throughout the day? As already specified, nutritionists recommend, as far as oily fruit is concerned, a quantity of about 30 grams per day, which provides enormous benefits to the body and prolongs life. Dried fruit is cholesterol-free, has minimal saturated fat, and high levels of unsaturated fat. This type of fruit also contains numerous flavonoids and carotenoids, vitamins, and minerals. Dried fruit, on the other hand, is fresh fruit from which the water has been removed. This way, the fruit lasts longer and its nutrients remain intact. You can consume about 40 grams of this type of fruit per day, keeping in mind that it has a higher calorie content than fresh fruit, precisely because when the liquid is removed, the sugars are more concentrated.

Does dried fruit make you fat?

Dried fruit it doesn't make you fatIn fact, it's a highly recommended food for breakfast and snacks. Salty fruit contains many more calories and, if consumed in excess, can affect your health and diet. Dried fruit can suppress hunger, prolong the feeling of satiety, and stimulate the intestines, helping to combat constipation. Furthermore, dried fruit helps the body break down waste products that accumulate and lead to excess weight. Dried fruit is a true powerhouse of vitamins and minerals because all its water has been removed. Dried fruit, on the other hand, is low in fat and therefore a great aid in lowering cholesterol. Furthermore, this type of fruit, in the summer, also replenishes the salts lost through sweating; consumed alongside fresh seasonal fruit, it helps produce melanin and promotes a beautiful, radiant, and long-lasting tan.

Dried fruit and the gym

Anyone who undergoes physical exertion of any kind, especially those who practice sports, should always have some dried fruit with him. Dried fruit is a source of mineral salts, protein e amino acids They optimize energy production during muscular work and rebuild tissue after exertion. Furthermore, during physical activity, our bodies produce free radicals, so it's essential to consume foods rich in antioxidants that can restore internal balance and cleanse the body. Dried fruit also provides a good dose of energy, absolutely necessary after the calories burned during any workout. Pistachios, for example, are excellent—low ​​in calories but high in energy—and are a good choice to keep with you during strenuous activity. Dried fruit is also very convenient to carry, so you can enjoy it anytime during a workout. Walnuts, pine nuts, almonds, perhaps paired with fresh fruit, are the best way to regain strength. Furthermore, dried fruit provides a pleasant feeling of satiety without bothering digestion. Therefore, it's ideal for a light snack, even during the day, regardless of the activity you have to dedicate yourself to, whether work or play.

Dried fruit during pregnancy

A pregnant woman, when there are no particular complications or contraindications (such as various allergies) can take 20 / 30 grams A daily serving of dried fruit. When expecting a baby, dried fruit is highly recommended because it restores tone and energy. It is high in calories, so consumption should be moderate and tailored to each individual's lifestyle. Furthermore, dried fruit provides minerals and vitamins to the fetus and promotes proper development. Pregnant women should always choose dried fruit with the entire shell, such as peanuts or walnuts, and wash it thoroughly. Afterward, it is important to carefully remove the shell, as the risk of toxoplasmosis is always present. According to recent medical studies, babies born to mothers who consumed dried fruit in the first three months of pregnancy have better cognitive functions, attention span, and memory than babies born to mothers who ate a different diet. This is because fresh fruit contains a high level of folic acid, Omega 3, and Omega 6 fatty acids, which accumulate in neural tissue and the frontal areas of the brain, which are responsible for executive functions and influence memory.

Use in the kitchen

Dried fruit is used a lot in cooking, especially for salads, desserts and biscuits.

• Cookies with dried fruit. Excellent served with coffee, tea, and as an afternoon snack.
• Dried fruit donutFat-free and cholesterol-lowering dessert.
• Cereal diet barsAdding dried fruit makes all the difference.
• Chicken breast with dried fruitEasy, delicious, quick, and very healthy.
• Salad of envy not apples and walnuts. And with a touch of lemon juice.

Controindicazioni

While it's true that dried fruit has many virtues, it's also true that there are cases in which it's better not to overdo it. For example, those who suffer from intestinal diseases, should not abuse it because it has laxative effects and could cause aerophagia, Diarrhea and irritations. There are also people who are severely allergic to nuts and who therefore may experience the same difficulties. Even those who suffer from gastritis You shouldn't eat a lot of nuts, as they're difficult to digest. Nuts contain purines, nucleic acids that the body can't eliminate in gout. In this case, uric acid builds up in the blood and deposits in the joints, worsening the condition.

In the case of dried fruit, it is advisable to avoid excessive consumption because it is very rich in sugar and calories, especially candied fruit. Furthermore, some dried fruits contain sulfites, substances that preserve their color and can cause allergic reactions. allergic reactions in certain subjects.

Read also:

• Walnuts: Benefits, Uses, and Contraindications
• Almonds: properties, benefits and uses
• What are hazelnuts good for?