Walnuts, hazelnuts, almonds, pistachios, etc. they are rich in properties and benefits that can be exploited to counteract various problems
With the name of dried fruit it refers to a very wide range of foods from exceptional nutritional values. Walnuts, hazelnuts, almonds, pistachios, etc. they are rich in properties and benefits that can be exploited to counteract various health problems or prevent their occurrence.
Dried fruit is a complete food whose consumption is recommended for those who follow a healthy diet. Among the major advantages it offers there is certainly the great wealth of good vegetable fats as well as the presence, in some of these fruits, of alpha-linolenic acid (Omega 3) beneficial for heart health and other functions of our body.
Of course, all the advantages can be exploited by consuming pure dried fruit, thus avoiding industrial products in which these foods are added with salt, sugars, aromas, etc. A great solution is to munch on the dried fruit you prefer (varying) like mid-morning or mid-afternoon snack but also by inserting it inside yours breakfast.
Let's see then 10 situations and conditions in which eating dried fruit can help:
Index
High cholesterol
Certainly walnuts are a particularly beneficial fruit for cardiovascular health and therefore also for those suffering from high cholesterol. They contain essential fatty acids that help control fat levels in the blood. For this purpose we recommend a daily consumption of nuts equal to 50-60 grams. The consumption of hazelnuts, which lower homocysteine levels (an amino acid that can damage the lining of the arteries) e almonds with skin (rich in flavonoids that are beneficial for the heart).
Read also: DRIED FRUITS: NUTS ARE PRECIOUS FOR HEART HEALTH
Diabetes
Dried fruit provides a large quantity and variety of mineral salts including magnesium, calcium, phosphorus, iron, potassium, selenium. It is in particular the magnesium which has been shown to be useful against diabetes since fights insulin resistancea and therefore prevents the onset of the disease. What to eat then? Mostly cashews, almonds and pine nuts. Potassium deficiencies can also promote diabetes risk, in this sense they are very useful pistachios which contain a considerable amount of it.
Read also: DRIED FRUITS: THE 6 MOST NUTRIENT VARIATIONS
Constipation
To solve the problem of constipation it is advisable, in addition to drinking plenty of water, to increase the intake of fibers useful for intestinal motility. Instead of the classic plums you can experiment the beneficial effect of pistachios or of the macadamia nuts or even traditional ones nights. In fact, these fruits are also rich in fiber and, if consumed every day, can help regain a certain regularity.
Overweight
We are used to thinking of dried fruit as something that makes you fat and therefore absolutely to be avoided if you follow a weight loss diet. This is not the case at all, on the contrary some of these fruits have shown the ability to help maintain a healthy weight, obviously consumed in moderation and as part of a more general healthy diet. It has been seen that those who consume often in particular walnuts, hazelnuts and almonds they have a lower risk of weight gain and of developing obesity in the future. This would be due to the sense of satiety that is obtained thanks to the use of dried fruit as a snack or for breakfast.
Read also: WALNUTS, PISTACHIOS AND DRIED FRUITS HELP TO FIGHT TOO MUCH KILOS
Senile dementia
Dried fruit also helps prevent cognitive decline probably as it protects you from a series of health risks of the organism including cardiovascular problems, diabetes, excess fat. It is in particular vitamin E to be useful in preventing senile dementia, given the great antioxidant power of this substance. They are above all almonds and hazelnuts to be very rich in it.
Fighting Stress
Dried fruit can help you to better overcome periods of high stress but also phases of depression or premenstrual syndrome. In particular, in addition to magnesium, the B vitamins to be beneficial in this sense. Green light therefore to the consumption of pistachios but also cashews, considered real natural antidepressants.
Read also: CASHEWS: NATURAL ANTIDEPRESSANTS
For the skin
In the case of dry or dull skin, a good supply of vitamin E is essential which, as already mentioned, is present in dried fruit especially in almonds and hazelnuts. The effect of this substance counteracts that of free radicals responsible for cellular aging, protects the skin from UV rays, helps healing and has anti-inflammatory properties.
A help for those who play sports
Those who play sports need something that can best nourish the body while avoiding weighing it down. Dried fruit is the best there can be for those who practice physical activity as it is rich in mineral salts but also in carbohydrates, proteins and fibers. Excellent in particular because provides energy, keeping the sense of hunger. It can be consumed both before and after training. All variants are recommended.
Strong bones
Dried fruit is a great way to supplement your calcium diet, essential mineral for the well-being of the bones. The almonds are those that contain the most (about 260 mg per 100 grams). THE Pine nuts, instead, rich in zinc they can help in the formation of bone cells.
Pregnant
In pregnancy and even earlier when the child is still only a wish of the parents, the gynecologist prescribes a supplement of folic acid, vitamin of group B that prevents serious defects in the development of the fetus. Well this vitamin is very present in dried fruit that you can therefore eat even in the period preceding the actual pregnancy. Green light then to peanuts and hazelnuts, which contain more, but also excellent walnuts and almonds. Among other things, eating peanuts and other nuts while pregnant has been shown to reduce the risk of allergies in children.
Read also: PEANUTS AND DRIED FRUITS IN PREGNANCY TO REDUCE THE RISK OF ALLERGIES IN CHILDREN
As you may have understood, dried fruit must never be missing in your pantry!
