What is dried fruit good for?

Nuts (such as 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, 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 oily and dehydrated, is an excellent mid-morning or mid-afternoon snack because it's high in energy, especially for those studying or playing sports, and rich in iron . Naturally, the question arises as to which is best for certain purposes, especially if you're trying to stay healthy. Nutritionists recommend consuming about 15-30 grams of fruit per day (depending on the type, of course). Each type, in fact, is an effective remedy for a specific ailment. Let's take a look.

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 dried, can you consume throughout the day? As already mentioned, nutritionists recommend about 30 grams of dried fruit per day , which provides enormous benefits to the body and prolongs life. Dried fruit contains no cholesterol, minimal saturated fat, and plenty of unsaturated fats. 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 doesn't make you gain weight ; in fact, it's a great food for breakfast and a snack. 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 help against 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 undertakes any type of physical exertion, especially those who practice sports , should always carry some dried fruit with them. Dried fruit is a source of minerals , proteins , and amino acids that optimize energy production during muscle activity 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 eat it anytime during a workout. Walnuts, pine nuts, and almonds , perhaps paired with fresh fruit, are the best way to regain strength. Furthermore, dried fruit provides a pleasant feeling of satiety without affecting digestion. Therefore, it is ideal for a light snack, even during the day, whatever the activity you have to dedicate yourself to, work or play.

Dried fruit during pregnancy

A pregnant woman, unless there are any particular complications or contraindications (such as various allergies), can consume 20–30 grams of dried fruit per day. 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 the fetus with minerals and vitamins, promoting 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 some 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 lot of folic acid, Omega 3 and Omega 6 which accumulate in neural tissue and in the frontal areas of the brain which are predisposed to 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 benefits, there are also cases where it's best to avoid overindulging. For example, those who suffer from intestinal diseases should avoid overindulging, as it has a laxative effect and can cause flatulence, diarrhea , and irritation. Some people are also severely allergic to dried fruit and may experience the same problems. Those who suffer from gastritis should also avoid eating too much dried fruit, as they are difficult to digest. Dried fruit contains purines, nucleic acids that the body cannot eliminate in cases of gout. In this case, uric acid builds up in the blood and is deposited in the joints, worsening the condition.

When it comes to dried fruit, it's best to avoid excessive consumption because it's very high in sugar and calories, especially candied fruit. Furthermore, some dried fruits contain sulfites, substances that preserve their color and can cause allergic reactions in certain individuals.

Read also:

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